4-Minute Fat-Burning, Bodyweight Workouts

A 4-minute bodyweight workout is a good way to burn more fat and get the body-changing results you want.


If you're looking for a way to break out of your fat loss plateau, try a 4-minute bodyweight workout.

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.

Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.  You will shape your bulkier, fast twitch muscle fibers when doing exercises at full speed.

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 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!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES


About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.