Workouts for the Busy Holidays
Everyone is crazy busy this holiday season! So, you need short, effective workouts to control the stress and not lose some of what you've worked so hard to achieve this year, right? You will look and feel better by "getting in your workouts."
If you have succeeded (or in the process) at transforming your body from fat to lean, you have health and fitness practices that you do on most days. It becomes a lifestyle. And, your life speeds up this time of year. Squeeze in your workouts.
A 4-minute bodyweight workout is a good way to burn fat and keep you in shape during the holidays.
And, if you're looking for a way to break out of your fat loss plateau, try a 4-minute bodyweight workout.
You can burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and my experience with clients proves that short bursts of exercise, such as circuit weight training and interval cardio, will sculpt your body better and faster.
This is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout. You will need one bodyweight exercise (like jump rope, jumping jacks, squat jumps or mountain climbers) and 4 minutes.
It works this way:
1. After a 5 minute warmup, choose a bodyweight exercise.
2. Do as many repetitions as you can for 20 seconds.
3. Rest for 10 seconds.
4. Repeat this cycle for 4 minutes! Make sure to maintain correct form as you get fatigued. You will be exhausted at the end!
As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. Speeding up your repetitions will make this training even more intense!
Quick Note: Try to get enough sleep to help your body work properly. Shorter sleep time alters your hormone levels, decreases energy, increases stress and increases appetite.
If you want to workout a little longer than 4 minutes, download my free workouts below.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
Mark Dilworth, BA, PES
My Fitness Hut
A 4-minute bodyweight workout is a good way to burn fat and keep you in shape during the holidays.
And, if you're looking for a way to break out of your fat loss plateau, try a 4-minute bodyweight workout.
You can burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and my experience with clients proves that short bursts of exercise, such as circuit weight training and interval cardio, will sculpt your body better and faster.
This is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout. You will need one bodyweight exercise (like jump rope, jumping jacks, squat jumps or mountain climbers) and 4 minutes.
It works this way:
1. After a 5 minute warmup, choose a bodyweight exercise.
2. Do as many repetitions as you can for 20 seconds.
3. Rest for 10 seconds.
4. Repeat this cycle for 4 minutes! Make sure to maintain correct form as you get fatigued. You will be exhausted at the end!
As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. Speeding up your repetitions will make this training even more intense!
Quick Note: Try to get enough sleep to help your body work properly. Shorter sleep time alters your hormone levels, decreases energy, increases stress and increases appetite.
If you want to workout a little longer than 4 minutes, download my free workouts below.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
Mark Dilworth, BA, PES
My Fitness Hut
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