This Top Trainer’s ‘4 Minutes of Hell’ Workout Will Help You Burn Fat

Sometimes, you need to work fast.

Even in extreme situations–like when you have just five minutes or less–you can take on a workout worth your while. Athlean-X founder Jeff Cavaliere C.S.C.S. demonstrates a calorie-burning workout that can aid in fat loss, which consists of just four moves, performed for intervals of 30 seconds. “The goal here is to try to hit our entire body in just four minutes,” he says.

If you want to take on the super-fast challenge yourself, you’ll need just a single dumbbell.

The first of the four moves in the workout is the lunge clean. Holding a dumbbell in your right hand, drop your right leg into a lunge, then step up and into a side lunge, cleaning the dumbbell up to your shoulder. Do this for 30 seconds on each side, taking 15 seconds to rest in between.

The second move, the single-arm swing, targets the posterior chain, and again should be performed for 30 seconds with each arm. Then Cavaliere works the core with the third move, a Russian press, a weighted variation on the Russian twist.

“To do this, you want to actually row your arm back to the side,” he says. “Don’t tap them down side to side; row your arm back, then press that dumbbell up overhead with each one.” Work for 30 seconds on each side.

The fourth and final move is the renegade rowup. Start in the upper end of a pushup position, holding a dumbbell in one hand. Lower yourself into the pushup, then back up; once your arms are fully extended and locked, use the hand holding the dumbbell to perform a row.

Cavaliere adds that just doing these exercises for four minutes won’t necessarily lead to much in terms of burning calories, and performing the circuit multiple times with three minutes or so of rest in between can help you achieve better results.

“Whether you turn that into eight, 12, or 16 minutes is up to you,” he says. “I would recommend, if you are a beginner, grab just 5-pound dumbbells just to feel the movements. As you move towards the intermediate range, grab 10s or 15s, and as you get to the more advanced stage grab 20s or 25s or up. The heavier you grab, the more work your body’s going to be doing to go through these motions, and the more calories you will burn.”

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