Yes, you read that right. With only a single, four minute mini-workout, you will get a metabolic boost offering you several hours worth of fat burning. You’d have a hard time finding a higher return on any investment. I meant what I said though. You are going to have to give me 4 minutes of your time. Trust me, it will be worth it.
You see, today, you are going to learn something by doing it. This is going to be educational through personal experience. So, prepare yourself to get out of your chair and move around for a few minutes.
You can do a lot of pushups in 4 minutes. Photo credit: http://www.flickr.com/photos/reidgilman/
Instructions:
Step 1) Select one exercise from the list below, preferably one you’re familiar with and comfortable doing for several repetitions:
- bodyweight squat
- pushup
- spinal rock
- front or reverse lunge
- bird dog
- another comparable exercise of your choice
There, that was the easy part.
Step 2) Now, I also want you to get either a timer, or a clock/watch with a second hand and place it somewhere you can easily see it while practicing that exercise.
We’re going to do a mini-workout that lasts for only four minutes – just enough to get your heart rate going and break a sweat without utterly exhausting you.
Step 3) So, let’s say you picked the bodyweight squat exercise. Here is what I want you to do…
After a brief warmup, repeat the following 8 times in a row: 20 seconds of bodyweight squats, followed by 10 seconds of rest (then immediately into the next 20 second round of bodyweight squats). The total duration should equal four minutes.
Warning: do not attempt if you are injured, unfit, or otherwise wimpy. Only attempt with clearance from your doctor and if you want to enjoy exponential fat burning benefits from a ridiculously short time investment.
Performance tips:
-Use the first 3 rounds as gradually escalating warmup rounds. Focus on your technique and try to make each repetition perfect – even if you must go very slowly to dial in the correct movement pattern. For rounds 4-6, gradually start to build intensity, but maintain good technique as your highest priority. At this stage, the challenge should be moderate, but not extreme (rating of perceived exertion should be between 60-80% of your max). The last two rounds should be an all-out effort (80-100% of your max exertion), and you should be striving to maximize the amount of good repetitions you can score during those short, 20 second windows.
-This should not be four minutes of all-out effort. It’s not a 4 minute “set.” Instead, pace yourself and only push hard for the last 2 rounds. You don’t want to go over-kill in the beginning and burn out before the end. Think of the 8 successive rounds as a formula for peaking at the very end. Round 8 should be your highest scoring round.
Step 4) Go for it!
Step 5) Once you’re finished: catch your breath, drink some water, and shake it out.
Continue reading Give me 4 minutes and I’ll give you 4+ hours of Fat Burning
