Health Fitness

Strapped for time? Try this bodyweight squat routine from Dan John, a national masters champion in track and field and a strength coach in Draper, Utah. It uses a four-minute Japanese training technique known as the Tabata Protocol. In a training study that lasted six weeks, researchers found that this method boosted aerobic fitness 50 percent more than running at a moderate intensity for 60 minutes.

While it may look easy, you’ll find it’s both highly demanding and effective. The upshot: You can improve your fitness and lose excess flab—without ever leaving your living room.


Here’s how to do it: Stand as tall as you can with your feet shoulder-width apart. Hold your arms straight out in front of your body at shoulder level [A].
 Keeping your lower back naturally arched, lower your body as far as you can by pushing your hips back and bending your knees [B]. Then quickly push yourself up to the starting position. Perform as many repetitions as you can in 20 seconds, then rest for 10 seconds.

That’s one set. Repeat three to four more times. Progress until you can do a total of eight sets. Want even better results? Use these four fast diet fixes to flatten your belly for good.