Want to know a workout that’ll jack your metabolism and fat burning hormones through the roof and speed up your fat loss…in just 4 minutes?! Sound too good to be true? Not after you have tried it I guarantee it. So if you don’t have time to get a full workout in, but still want to kick some butt then this workout will be perfect for you.
However I must warn you…
Because we are trying to get the same benefits from 20 minutes of exercise, in just 4, you can imagine that this is going to be brutal. So actually after trying this you might make a more conscious effort to fit in your regular 30-45 minute workout!
Here it is.
Basically you are going to do 20 seconds of work flat out, then rest 10 seconds. You are to perform 8 reps, equalling a total of 4 minutes.
Sounds simple enough doesn’t it?
Now you can do this with any type of exercise imaginable.
But here is one my boys at the gym did the other day…
Push Ups – 20 seconds
Rest 10 seconds
Burpees – 20 seconds
Rest 10 seconds
Chain Punching – 20 seconds
Rest 10 seconds
Sprint on the spot (FOR YOUR LIFE!) – 20 seconds
Rest 10 seconds
Push Ups – 20 seconds
Rest 10 seconds
Burpees – 20 seconds
Rest 10 seconds
Chain Punching – 20 seconds
Rest 10 seconds
Sprint on the spot (FOR YOUR LIFE!) – 20 seconds
Now fall on the ground in a heap…you deserve it.
Wait over an hour before eating anything to let that growth hormone and jacked metabolism do its work, and you are on your way to a leaner bod.
One last thing…
If you do have time, think about adding these 8 x 20 second intervals to the end of your workout. Or even better add more exercises in the circuit, and go 3-4 times through and push it to 12 or 16 minutes!
So go grab your stopwatch and give it a try.
Luke Johnstone is a Brisbane personal trainer who specializes in fast and easy fat loss through unorthodox, old school training methods.
For more free workout and diet videos you can check out his Brisbane personal training blog.
