Sprint Boost
Everybody's Got at least 4 minutes to workout!
In the real world, there will be days where we just simply not enough time to make the ideal length full 20 minutes of workouts cardio interval (not including a highly recommended 5 minutes of heating and cooling).
In most cases, the typical approach we take is to simply pass the workout altogether. The flawed assumption here is that no meaningful result can occur in any case less 30 minutes. However, this could not be further from the truth! For both our customers and we have discovered what may happen in 4 minutes with good approach to training. So basically, there is no room for excuses that we all have at least 4 minutes on any given day, the meeting training;)
This is no time … IT'S ALL ABOUT intensity!
The key to these workouts cardio interval is INTENSITY. Both in research and scientific studies of real world time and again one thing is clear: The intensity is really the only thing that makes your body change! Intensity is the key to pulling ugly, unwanted body fat and gain muscle, lean sexy.
As much as we'd love to pretend that we have reinvented the wheel here, this intensity principle is nothing new in the world of fitness. Same as far as 1994 in the Journal of the metabolism of researchers has discovered the following: each calorie you expend during exercise at high intensity burns 9 times more fat than the same amount of calories burned during aerobic exercise steady state! Do not believe is it? Well, trust us when we say that you certainly will become a believer in intensity after completing your workout the first interval. It's really the coolest thing in the world. It's as if you simply switch back to building the body your dreams. See below to learn more about why this occurs:
The role of high intensity exercise
– Includes the Carb-Burning Area: High-Intensity exercise rapidly reduces muscle glycogen (stored sugar) during training which promotes enhanced total body fat to burn any time of day.
– Burns a ton of calories two levels pre-exercise training of high intensity. The best part about EPOC is that you control, which means that the more you work during the formation of more calories your body burns during your workout until 24-48 hours after completing your training!
– Creates the hormonal environment optimal for fat loss: High intensity exercise puts your body in a fight or "flight mode that forces your body to change as a means of survival. Specifically, your body releases catecholamines (primarily adrenaline) in response to interval training which directly mobilizes stored body fat so it can be burned for energy during activity.
The 4-Minute Rapid Fat Loss Cardio Program
How to Get 4-minute equipment without loss of fat in your Living Room!
This workout Cardio Muse expresses his features the breakthrough Tabata Protocol that Japanese scientists used to compare the effects of only 4 minutes of high intensity interval training in a slow, long 60 minutes of steady state aerobic alternative. They found GREATER FAT LOSS and greater improvements in FITNESS with the 4 following routine minute intervals over the full hour of aerobics!
Each workout takes only 4 minutes, not including strongly recommended heating. In all, you're in the shower 10 short minutes after the break for your first bead of sweat;)
Cardio Workout Muse EXPRESS
Are You Ready For Tabata?
– 5 minute warm-up (optional, but strongly recommended)
– Select the appropriate Tabata Change your current level of fitness:
Level I-Introduction-Tabata Updated: 10 s, 20 s off
– 10 s on (sprint), 20 s off (recovery) – 1:2 ratio of work to rest
– Repeat this 30 s round 8x for 4 minutes total
Level II-Intermediate-Modified Tabata: 15 seconds 15-s off
– 15 s on (sprint), 15 s off (recover) – 1:1 ratio of work to rest
– Repeat this 30 s round 8x for 4 minutes total
Level III-Advanced-Original Tabata: 20 seconds on, cardio exercises
Choose either an exercise below and perform for the full duration of your or workout, do not hesitate to switch to different exercises from round to round to mix things and get some more variety:
1.) Running fixed
2.) Jumping Claps (Modified Jumping Jack)
3.) Cross-Country Skiing
4.) Mountain Climber
5.) Burpee Variation
6.) Shadow Boxing or Kickboxing
Perform these workouts Cardio only days:
– When you really have NO TIME for the full prescribed length of 20 minutes of interval training sessions (eg days of travel)
– To boost metabolic further during the day to accelerate fat loss (immediately in the morning or 4-6 hours before / after your main workout of the day)
– Before a meal "free" to serve some damage limitation so that your body is ready to use carbohydrates and calories from that meal for muscle growth and recovery while minimizing storage of fat (do not push too far – this is not an excuse to go hog-wild!)
IMPORTANT NOTE —
Feel free to accomplish this protocol with any mode of cardio exercise (eg outdoor / running treadmill, bike, etc.). We have simply provided the best cardio equipment-free exercises for greater simplicity, accessibility and convenience.
You can even use the training body weight resistance exercises (squats, push-ups, lunges, etc.) or other resistance training exercises using dumbbells, bands, sandbags, etc. to perform these workouts Express. Use your imagination to explore the infinite possibilities for endless variety and keep your sessions training exciting, fun and fresh!
BJ Gaddour is the president and founder of GGR Fitness and a Certified Strength and Conditioning Specialist with the prestigious National Strength and Conditioning Association.
As a former fat kid and real world fat loss expert, BJ has helped HUNDREDS of people lose THOUSANDS of pounds of ugly, unwanted body fat! He is the co-creator of WORKOUT MUSE: The World’s FIRST and #1 Audio Interval Trainer. Workout Muse harnesses the science of interval training and the power of sound by providing DONE-FOR-YOU audio interval training soundtracks that tell you when to start, when to stop, and even provides countdowns and updates to keep you focused on the task at hand. Not to mention the mind-blowing, adrenaline racing workout music created from scratch by their elite team of sound designers to drive the most intense, results-producing fat loss workouts of your life!
Simply visit http://www.RapidFatLossCardio.com and download your FREE 16-Week Rapid Fat Loss Cardio Program E-Book and a FREE Cardio Interval Workout mp3 Soundtrack so you can just press PLAY and listen and lose fat FAST!
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