4-Minute Cardio Blast Workout

[seanthao]

This help me lose 20 pounds!! great workout!! quick and very very effective. :D

[JojoMohamedson]

Hi,, how do i turn fat into muscles ??

[Cervclash]

@JojoMohamedson you don't turn your fat into muscles. Most guys just lose fat while gaining muscle. :)

[hero4301]

that is a great workout i really don't like burpees so i make them in all my workouts first just to get them over with.

[sumthinliketheone]

quick question, should i do this before i eat? and if i plan on doing actual workouts, such as crunches, sit ups, curls, etc. after doing this, does this change when i should eat, before or after? AND im wondering if doing this combined with a daily workout, will i lose weight or stay about the same? my goal is to stay at about my weight (i am 6'0" 185 lbs) maybe lose or gain like 5 pounds, but i want to turn my fat into muscle.

[nightfire007jb]

@sumthinliketheone Hello! First you cannot "turn fat into muscle", you have to lose fat (cardio and good nutrition) and gain muscle (resistance training) at the same time. "Lose weight or stay about the same" depends on how many calories you eat and how much you (cardio) workout. Studies say that cardiotraining on an empty stomach (before breakfast) = 3 times more fat lose then normal cardiotraining but that depends on your personal goals.

[yair6655]

im doing everything he says but i get tired (legs hurt) after 2-3 mins, am i doing something wrong? cuz i think everything is right....

[mrbradize]

@yair6655 nah, it's just that your out of shape. don't worry a lot of people are (including myself) and i hope that it helps me get in shape!

[yair6655]

@mrbradize apperently i havnt pushed myself hard enough :P now im doing it before breakfast and can keep 6 mins, hope to reach 10 within less than 2 weeks

[mrbradize]

@yair6655 i do 3 sets of this every day and it kills, but i feel fantastic already doing it.

[MrPokerJesus]

2:13 haha I first thought he said "if you want some herpes...awesome exercise!"

[xllClouDllx]

Nike's gotta love em

[IR0NSlDE]

Trying this cardio type tomorrow, can't wait!

[idontloveyouanymore9]

I'm going to do this every morning! :D I just wanted to say that I love every single video of yours, you have inspired me so much to become fit and healthier.. and obviously I've subscribed (:

[champjohnston]

fuck this, Im goin to just have more sex

[twizzlerize]

I lost 19 pounds in 3 weeks. Without a single workout whatsoever. Just eating right

[taaaylorxx]

@twizzlerize really???!?!?! whats ure diet?

[twizzlerize]

@taaaylorxx avoid ALL sugars and keep carbs low

[TomSouthLondon]

what would you use as a stepper in a hotel room?

[jaketcoop]

@TomSouthLondon just ask one of the maids to get on all 4s then bust the out on here back !

[JoEClove]

Jumping jacks hurts the testies lol

[darkwatch218]

@JoEClove were u wearin any underwear that time u naughty boii :P....... thats where jock straps come in :D

[JoEClove]

@darkwatch218 lol...i will keep that in mind and yes

[Tizertits]

How many calories does this workout burn on average??

[Creekangler19]

@Tizertits that shouldnt be a worry as long as you do the workout with consistency youll be fine everyday

[bigbradford69]

can you do this with interval training?

[smoovovi]

if i brisk walk in the morning and eat six small healthy meal a day can i lose weigth and become skinny or do i have to jog in the morning to lose weight hope not cuz i cant jog cuz i got joint problem what u suggest can i lose weight with brisk walking or is not enougth to lose weight cuz everytime i jog i get pain like in less than a week on my leg and cant work out for like months

[DuckHeadlolz]

more videos like this please Yuri!

[SanchoCali]

can someone please make me a SANDWICH

[Moem09]

When I was I remember my stepdad taking me out on what he call a physical training session. We did all of what I saw on this video plus toe touches and see saw stretches. It helps to have partner, it pushes you to do more.

[rmsolympic1]

@Moem09 That sounds great that he would expose you to fitness like that. Would that many dads would do the same with their kids.

[kochaboy]

man that kills the first time you do this workout, thanks!

[DanielBK13]

does this really work???

[ToshiSabriVideos]

andre agassi

[venus82]

than you for this, I really needed something I can do in my small apt. with little to no equipment, i'm going to start this right now!!!!

[Dustin212112]

Should I take a 30 second break inbetween the circuit or do the next circuit with out a break and on the break I would be jogging!

[l3okudesu]

i do a routine kina similar to this.. 20 seconds of high kicks, push-ups, mountain climbers, flutter kicks and 2 static holds with no rest in between exercises. i was wondering if i should replace my 2 static holds with something else.

[iheartcamp2]

wow that is so intense ... i could only do one set at first. Going to work my way up. Such a good work-out. Thanks for sharing!

[shaejn]

If I do this then go out and jogg, is that okay, Or is it better to do it other way around, or doesn't it matter.

Basically is it okay to do first higher intense workout and after doing lower intense training?

[MrDeryckJustin]

take from the video what is meant to be taken he says that he is just going to show you how to do the workout' he's not actually doing the workout he's showing you some good things to do if you were to workout smarten up people its basic phys ed

[rejected1000]

third 1 looks stupid !

[bradby0185]

@rejected1000 burpees??? if u did burpees alone you would lose ALOT of fat and get ripped, the weakest exercise is the jumping jacks

[shababsta]

@bradby0185 i go cadets and we call the burpees the bastards coz they kill like hell :P

[blrrosenberg]

okay so the video is called 4 minute cardio...

and then he says the full rotation takes about 2 minutes and to do it 3 times which is about 10 minutes....

so 2 x 3 = 10 = 4?

[Pondus551]

2x3=6?

[chased7777]

I mean hey blrrosenberg, at least he was only two off compared to your masterful calculation of 2x3=10 where you are four off...

[blrrosenberg]

@chased7777... he said it takes 10 minutes not me

he says it at about 1:05

[blrrosenberg]

and thanks for the sarcasm....

[13Clara7Soccer]

Thanks this helped me alot in preperation for soccer try outs : )

[wirdcrap07]

ive been doing this since i left that other comment expect i had to stop for a few days cos i had an injury haha and my weighing scale said i lost 8 pounds but i dont see any difference in my stomach its still the same does this mean im losing muscle or something? i need a reply lol

[yormom1500]

Your body gets rid of fat randomly usually it takes fat off where it needs to come off first, once your body has taken off fat from so many places it will have no choice but to go to the belly, remember that muscle is heave-yer then fat.

[wirdcrap07]

ohri thanks i suppose i have the bits of fat everywhere but my stomach is the worst but if its gonna get skinnier eventually then thats all i want haha

[bnscountryboy]

thats a pretty intense work out its good

[kellro487]

this is the tabata protical we do it at school we do it by 17 squat jumps with a 10 second rest for 8 times hardest workout i've ever done

[ravi00090]

I have been doing these for quite some time now, but just yesterday I noticed weird kind of tingling in the elbow area, with the elbow muscles when I do the push up position exercises. Any idea why this may be happening? There is tingling in the elbow and due to that strange feeling I can't do much of pushups as well..

[youngsj13]

wow nice

[GoGenesis1]

i did amazing till the burpee (spelling? lawl) then i realized im really out of shape lol did 3 good ones and failed >.>

[SeanDork]

keep on trying man ! youll get it ! :)  IORN DETERMANTION! :D

[yormom1500]

keep at it heh fitness is not how ripped or how good you look, i have seen fatass football players go all out for hours ;)

[mistertroso]

very good 4 minute cardio especially the burpee. lunges can be a good substitute for quick steps if there is no available box. i also use this kind of cardio. very effective.

[uncoverbrother]

THIS IS SO HARD! i tried this yesterday and realized just how out of shape i was.  thanx for the tips!

[wirdcrap07]

im doing this everyday now its great a real effort but i feel great after

[ravi00090]

Thank you iloveursis. :)

[ravi00090]

Can anybody please explain to me for how long one needs to do each one of the exercises and for how long the rest period should be? I am not able to clearly hear what he's saying.

[iloveursis]

@ravi00090 30 seconds each exercise, repeat for four minutes

[brindall]

hey he says do each exercise for 30 secs...so that ends up being 2 mins for the whole thing... have a break after the steps.. only for like a drink of water or something then start again...do this about 3-4 times daily will do it...once u get comfortable doing the work out and find it easy...just up the 30 seconds to a minute to make each exercise longer x

[Vandelay16]

Gonna try this.

[Bankens1]

nice

[iloveskate]

good cardio workout, i might try it, it looks intense

[Shainaeh]

how many calories does this burn if you do it for ten minutes?

[RoxyWillRockU]

Does this really burn 'hundreds' of calories in 4 minutes?

[Terrorhuyg]

Of course not, lol

[kimbooooooooooo]

no its dosent burn hundres in four minutes. it burns about 70 callaries if done at a fast pace

[andrea756307]

11 lbs lost so far in less than 4 weeks just by doing this workout, I'm going to add other workouts and see what happens, thank you Yuri

[Zigfield7]

thats great, ima try this too.

[shababsta]

@andrea756307 how many lbs were u before?

[andrea756307]

@shababsta I was 187lb and completely unfit...when I started to workout I did mostly this routine and it worked perfectly. As I became fitter I had to add more intensity to my workouts and now I do HIIT and strenght training and since september I´ve lost almost 38 lb...and I don't diet, I just cut down the grams of sugar I consume each day

[ravi00090]

@andrea756307 I am not able to properly understand this routine. I mean I understood the part of 30 seconds work with 30 seconds rest and this entire plan totals 4 minutes but then he tells us to do 3 rounds of it. Sorry but I am not immediately able to get on a second round after first. If not continuously, then at what time intervals should the other rounds be done?

[andrea756307]

@ravi00090 4 excercices ,30 secs each excercise with no rest in between, then you take a 1 min rest and do the same 2 more times...I personally do 4 rounds or 3 rounds 1 min each excercise

[ravi00090]

@andrea756307 But Andrea, I am tired like hell in just the first 4 minutes of this. So my question is how much should be my break time after completing the first round that lasts 4 minutes? Because my heart rate increases like hell in just the first round.

[BabyLeoBaby]

@andrea756307 Wow u serious?! Congrats i think im going to start

[andrea756307]

@BabyLeoBaby yeah, it´s true!!! it works like magic because 30 minutes of training 5 days a week is all you need to get fit (don´t forget to add strength trainig, though)...I´ve been on a 2 month vacation and going back home next week, haven't trained all this time and I´ve gained almost 4 pounds, but as soon as I get home I´m gonna get back on track!! good luck!!

[DanielBK13]

@andrea756307 did it work?

[andrea756307]

@DanielBK13 yes it did...at the very beggining

[DanielBK13]

@andrea756307 did u really losed 11 lbs in just 4 weeks with this workout?? please reply?

[andrea756307]

@DanielBK13 and let me explain, I gained lots of weight while being pregnant, was absolutely unfit. One day, last September I decided to lose the extra pounds so I would be able to really play with my daughter. This workout worked for me for the first two months and I think it was because I had been inactive for a long time.I had to take it easy because my hearth rate would go way to high. After about three months I had to increase my intervals and add other routines because I reached a plateau

[nickluvheat]

@andrea756307 u left out the part that talks about how youve been starving yourself too

[andrea756307]

@nickluvheat well I just had four oreos and love food...and starving myself wouldn't give me enough energy for my workouts...cutting down the sugars has worked for me...very ignorant comment...

[nickluvheat]

@andrea756307 it was a joke chill your nipsssssssss

[rmsolympic1]

@andrea756307 To be clear, a question: are u saying that you did only the 4 minute workout however many times (How many days a week?) a week, and you lost 11 pounds, or did you also diet, too? ANyway, congratulations.

[andrea756307]

@rmsolympic1 I did the 4 minute workout 4 times for a total of 16 minutes 4 days a week. I didn't diet, I just cut down the grams of sugar I was consuming. I did lose a lot of weight in a three month period because I was in a very bad shape and that's what happens when you start working out consistently. I reached a plateau in January and still can't lose the last 10 pounds. I'm fitter, more toned, and never work out more than 45 minutes

[keeshond5]

@andrea756307 how many times did u do it? once a day or more?

[andrea756307]

@keeshond5 just once a day, it takes only 12 min

[Azyguitar]

@andrea756307 really???? MAN!! how much did you weigh before??..

[andrea756307]

@Azyguitar 187lbs and now my weight fluctuates between 158-160lbs. I reached a plateau a while ago and haven't been able to lose more weight and to make things worse I haven't worked out as much as I'd like to due to my asthma in last 6 months...now I feel better and back to my HIIT sessions, but no clue on what to do to lose more weight...still, I love working out!!

[TheBoyNextDoor7002]

@andrea756307 You have to work out harder, since you reached our plateau,

[UzKlipNews]

@andrea756307 did u did 4 minutes per day?

did you kept eating the food that you used to eat

[blkchrm77]

wow this is harder than tabata.. thsi doesnt have breaks..

[blkchrm77]

has anyoen here tried this and lost fat?

i might try it tonight

[witnessforfitness]

Thanks! This is great for the hamstrings and quads as well.

[BenetLebneniye]

NIce! I love his style of exercise...its good 4 lazy ppl lolll

[p41k0]

I bet you're an American!

[bnote1990]

ur telling him to "eat a fucking burger" so he can be as obese and unhappy as you probably are ya fat ass

[prettyprince567]

well he knows wat to do in order to bulk up but he just choses not to so he still gives u the RIGHT information but just doesnt do it himself

[warriorbourne]

no way that burns even a hundred calories

it takes like a ten minutes mile to burn around 100 c

[RemeN210]

It's the increase in metabolism that burns 100calories or more over the day.

[sinwow33]

I do not think you understand how the calories are burned.

He is doing high intensity interval training and all the calories that get burned to not get burned during the exercise.

A lot of the calories that get burned happen once you stop exercising. This happens through increasing your metabolism, building more muscle and also through energy debt.

When you do high intensity training your body uses anaerobic respiration to produce energy. This cause an energy debt which gets paid back

[sinwow33]

This happens by burning the fat stores in your body.

Anaerobic respiration happens when you body does not have enough oxygen. It is very inefficient way of producing energy and it causes an energy debt.

If you do not believe what this guy says then I suggest that you try it. Trust me it is hard work and it does work. You need to spend less time exercising. I would probably add in a set of crunches as this means you would get a full body workout and build more muscle.

[arhaan4u]

nice vid...

[TheLoneWanderer182]

the steps equipment! I thought he said no equipment!! lol jk

[run2mongoose]

is it ok to add push ups crunches and squats to this?

[RemeN210]

Yes it will be, but throw them in after would be best to make use of the spiked metabolism.

[jakgeezer]

also i do situps quite regular

[jakgeezer]

ok gud vid, but iv'e just turned 15 im 5 foot 6 and a half and 10 stone 2. and i want to loose about a stone and basically have a nice toned body, i arnt exactly fat but i have a bit of fat on my stomach. I have muscle underneath my stomach just nedd to loose that layer of fat. when i breathe in my belly looks quite slim but i want that look just normally. so is ther any advice any1 could give for the best way 2 get wot i want. thnx plz reply

[LuisDiaz1605]

doing this 2 times in a day, doing 4 rounds, first at morning, then at night, how many calories does it work???

[he2he]

Depends on your weight (a lean person wont burn as many calories as a obese person) and the tempo with which you can perform the exercises.

[TheLoneWanderer182]

well what about me? (I have medium sized love handles and some fat on my stomach enough for it to be a little jiggly)

[LuisDiaz1605]

does this wrk to have a lean body??? like an underwear model??

[optahealth]

Looks good, I'm going to give it a try. A nice quick workout, can be done anywhere.

[t0m0369]

man fuck this bullshit, ill just get on the treadmill

[TheLoneWanderer182]

good luck tubby

[mattchan33163310]

this is for real, i feel it works very well for me,a lot better than jogging slowly in the park, plus u can do this pretty much everywhere,thanks a lot:)

[sarablecha]

This was a great work out! I only did one round this time, b/c it felt like my heart was about to jump out of my chest!!

But this was great before I lifted weights..it really got me going.

[ej2project]

Now, that is a good 6 AM workout! I am doing this tomorrow!

[dacaptain84]

Uh...a step happen to be equipment....

[anniebella222]

how much calories dus this burn ? around? :P

[giginhite]

does this really burn hundreds of calories though?

[HinduHeratic]

stop posting this shit on his videos! I'm sure whatever you are advertising is no competition for his program.

[thetruth786110]

thanks

[SCOTTDAVIDSON32]

thanx!

[gogetitdude]

Great exercises!Not so great for someone with bad knees

[zetoastking]

damn...lol

this looks good to me though, I'll see how long I can last before hurting myself :)

[wtftessa]

Wow, it looks like it'll work (:

I think i'll have to try it.

[starswitch]

i might substitute skipping with the step.

[KTbabyy24]

wow! i tried this and it worked great...i really was huffing and puffing:) lol

[frankgunderman]

if im in a hotel Ii have either already had or about to have a killer cardio workout........but yeah it looks likr it would work.

[SuperPrincessGam]

Just tried this out and I can see why you don't need to do the exercises for that long, hopefully I'll see an improvement soon.

[bangbuster3]

Thanks, going to try this today, 3 rounds followed up by 100 suicides (20m distance) and a couple of laps around a 400m track. That sound like a good combonation?

[theuglyoldpirate]

damnnn. i tried burpees the other day, and it almost killed me. haha i hate push ups. i couldn't even push myself up

[gallomex13]

You can do it in the plane's bathroom and an elevator too!!!

[ashnik17]

._. Thats a pretty big plane bathroom if you can get in pushup position or do jumping jacks, and I love how they put in steps in the elevators nowadays! No but really, this workout really seems good...

[maddhott000]

lmao!!

[pukiong]

wow , u da man!

[prateek238]

cool man i m lookin 4ward to trryin it.

[frenola94]

Hey man, i have just done one of these workouts, and it was MUCH i repeat: MUCH harder than it looks, basicley just an proof that this bburns calories, i have eaten too much ice cream and stuff today, so i think thats why i didnt feel so awsome :P

HIGHLY recommend this training :)

[chemicallyromanced22]

sweet.

=]

[crazypony22796]

so how many claroies do u burn doing this?

[frenola94]

like... 300!

[srgthunder]

this looks like it could work, thx man

[iaet102]

cool

[danceswingmj]

He takes SO long to start with the exercises. Less talk more action PLEASE!..... I'd rather do one of the other ones that doesn't give me time to consider whether I should just switch it off and not bother.

[bluemoon1121]

so fast forward it.

[srgthunder]

If u cant wait that extra 20 seconds to find out how to get in better shape then dont bother

[ashnik17]

Unless you have a shitty computer and youtube videos dont load fast for you, why dont you just fast forward the video? If you are too lazy to click and drag your mouse for a second, you shouldnt even be looking at these kinds of videos.