Round 8 should be your highest scoring round. Think of the 8 successive rounds as a formula for peaking at the very end. You don’t want to go over-kill in the beginning and burn out before the end. It’s not a 4 minute “set.” Instead, pace yourself and only push hard for the last 2 rounds. This should not be four minutes of all-out effort. 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. At this stage, the challenge should be moderate, but not extreme (rating of perceived exertion should be between 60-80% of your max). For rounds 4-6, gradually start to build intensity, but maintain good technique as your highest priority. 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. Use the first 3 rounds as gradually escalating warmup rounds. Only attempt with clearance from your doctor and if you want to enjoy exponential fat burning benefits from a ridiculously short time investment. Warning: do not attempt if you are injured, unfit, or otherwise wimpy. The total duration should equal four minutes. Here is what I want you to do…Īfter 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). Step 3) So, let’s say you picked the bodyweight squat 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 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. another comparable exercise of your choice.Step 1) Select one exercise from the list below, preferably one you’re familiar with and comfortable doing for several repetitions: You can do a lot of pushups in 4 minutes. So, prepare yourself to get out of your chair and move around for a few minutes. This is going to be educational through personal experience. You see, today, you are going to learn something by doing it. You are going to have to give me 4 minutes of your time. You’d have a hard time finding a higher return on any investment. With only a single, four minute mini-workout, you will get a metabolic boost offering you several hours worth of fat burning. Your lower-body exercises can be variations of moves like squats and deadlifts: Here are some ideas to get you started.Yes, you read that right. Some of Tamir's upper-body suggestions are half-kneeling single-arm kettlebell overhead presses, cable rows, and pull-ups (if you can't do pull-ups, try negative pull-ups, where you start at the top of the pull-up bar and slowly lower yourself down). So for example, Monday can feature the moves above, and you can do different moves for your Wednesday strength section. Plus, “you don’t want to see too much rest in between sets if you don’t have a lot of time, so this gives you the ability to go right into the next set without too much rest.”ĭon’t repeat the same exercises in one week of training, but try to keep them the same every week for four to six weeks so you have a chance to improve. Finish with the last two exercises, completing three to four sets of eight reps each.Īnd even though you could pair lower body exercises together or upper body exercises together, “you’ll be so fatigued, you won’t be able to keep up the intensity when you go back to the next set because you will have burned out your muscles,” explains Tamir.Now do the same with two different lower and upper body exercises.Cycle between those two exercises three to four times, resting as little as possible.Do eight reps of a lower body exercise, and then switch to eight reps of an upper body exercise.Select three upper body exercises (like bench rows, overhead presses, and chest presses) and three lower body exercises (like squats, deadlifts, and single-leg lunges).

If you're doing strength moves that require weights, go for a medium weight if you're a beginner (about a six on the RPE, or rate of perceived exertion scale-tough, but sustainable.) 'As you get more experienced, you can start pushing it up to an eight or nine,' says Tamir. “You won’t be going through these as fast as the plyometrics, so you can slow it down a little bit and give each exercise more more time and attention,” says Tamir.

Afterburn fitness hero rate