4 Minutes of HELL! – Evil (but good) Fat Burning Workout
Hey guys, it's Jeff Cavaliere from athleanx.
Com!We're gonna bring something a little different.
Not a weight training workout, but a conditioningworkout.
As those of you out there who have been following the program already or at leastknow, I'm not a big fan of cardio.
At least not when you're trying to burn fat and preservethe muscle that you've working hard to build.
So I'd like to talk about something calledAthlean Burst Training, meaning getting your heart rate up, but keeping it interesting,also making it challenging for your muscles.
so you're building muscle at the same timeas you're burning fat.
So none of this boring treadmill, staying steady 45 minutes trainingstuff, because it's not where you wanna go if you're trying to burn fat, keep it offand build muscle at the same time.
So I put together what I call my "4 minutes of hell".
Now you're gonna think: what can I actually do in 4 minutes? Well, you watch what I'mgonna do here.
I'm actually not gonna go through the whole 30 seconds of each stage, 'causeyou'll get the idea.
But I guarantee I'll be out of breath after just 4 minutes of thiscircuit and to make it even harder, you can just repeat it again for 8 minutes.
or ifyou're really up for it, try to go for 12 minutes a round.
Not many people have beenable to manage this, so.
What we're gonna do is start off with this kettlebell here,we're gonna do alternate swings.
I'm basically gonna come up here, up.
Swing and pass.
Youcan go 30 seconds on this.
And then we're going right into our skier hop side to sidewith the kettlebell.
So basically, we're gonna start off over here, right leg, right hand.
Hopover, touch down.
Hop over and touch down.
You're loading up your whole body.
[pause] 30 seconds right here.
Go right into the nextexercise: Sunrise-Sunset.
You're gonna take this kettlebell, brace yourself.
Come upand down.
A lot of core strength as we rotate.
Halfway through, bring it back the other way.
[pause] Ok, ditch that after 30 seconds.
Come dow,we'll do a star jump pushup.
We're gonna start hands out, legs out.
Jump, bring them in.
[pause] Ok, 30 seconds of pushups.
So as you can see,we're working everything.
Upper body, lower body.
Now we're gonna try and get some core,so come back down, twisting pistons.
We've used this before, great exercise for the obliquesand abs.
[pause]Ok, back and forth 30 seconds.
Right in the mountain climbers, as I progressively losemy breath and we're not even 3 minutes in yet.
Now with the mountain climber, I don'twant to see this unless that's all you can do.
Keep your back up, don't let it arch.
You wanna protect your back, engage your core [pause]Ok, 30 seconds.
Now you need to go back to that kettlebell or you can grab a medicineball.
We're gonna do a burpee jump press.
I don't have much room.
I'm basically comingup, come down.
Back, in, little jump.
[pause]Ok, 30 there.
Now follow me as I come in here.
I feel as I'm descending further into thedepths of hell and my body feels pretty much like it too, but we're gonna end with a jumprow.
There's nothing better than a jump row exercise, especially once you get your heartrate going.
Just try to keep that rope moving, get as many jumps as you can.
Double jumpsand that's it.
So guys, anybody that tells you you can't get a good workout in four minutesis not giving you the right workout.
Now my heart's beating, my muscles are burning.
Ican't get even 30 minutes of cardio on a treadmill and I'm burning as many calories as I woulddoing that versus this.
Especially when you're doing multiple rounds of this.
If you haven'talready guys, if you don't like cardio, like a lot of people.
Don't worry about it.
It'snot necessary, especially if you follow the athLEAN-X workout.
If you combine the workoutswith this athLEAN burst conditioning that is changing every week, keep it fun, keepthe results coming and preserve the muscle that you've been working hard to build.
Guys,head over to athleanx.
Com right now, go get yourself the system.
There's still time here,we're talking about April.
We've got some time to get in shape for the summer, so headover to athleanx.
Com, grab your own system today.
Get started and let me know how it'sworking for you.
Really, after 4 minutes here.
It's working for me.
I'll talk to you soon, guys!.