Fat Loss Tips- 4 Minute Rapid Fat Burning Workout(Afterburn)

For more Fat Loss tips: http://www.thebodyfirm.biz
Do this quick 4 minute full body circuit to get lean fast!

-when you're in a time crunch, stuck in a hotel, wake up late can't make it to the gym, or just as a finisher to maximize fat loss in minimum time.

-Do each exercise for 20 seconds/rest and recover for 10 seconds in between exercises.

-Do two cycles-of these 4 Exercises
1. Mountain climber- start in the prone position and pull one foot up and under your hips.Then with a slight jump quickly switch your feet. One foot goes back the opposite foot comes under your hips. Look straight down to keep your head in line with your spine, looking straight ahead will only strain your neck.

2. Spider-Man Push Up- If you're a beginner just do a modified or regular push up. The spider man is hard the first couple of times you do it, but you'll quickly get stronger and better at it. First get in the prone position. As you descend into the down position bring your right knee out and up toward your right elbow. Do not put your right foot on the ground hold it up. If you feel like you're throwing yourself head first into the ground-you're doing it right. Bring your right foot back to its original position as you push up to the top position of the push up.

3. Beginners can do regular or reverse lunges in place. Russian lunges-step out with your right foot just like a regular lunge. You then with a slight hop quickly swith foot positions right foot back, left foot goes forward. Then switch again, no rest. Put your arms out for balance initially. Once you have the basics the key is to jump as high as you can when switching feet.

4. Burpee! 1. Hands on the ground 2. Thrust your feet behind you 3. Lower yourself into the down position of the push-up 4. Press yourself to the up position 5. With a slight hop pull(use your abs)your feet toward your hands 6. Stand up 7. repeat

5. 90 Degree Wall Squat to recover-for recovery just step back to a solid wall. Place your back against the wall and put your feet out in front of you. Lower yourself down until your your hips are parallel with your knee. Keep your back against the wall and press through your heels and take deep breaths to recover.

Remember to get results:
1. Nutrition first-You can't out-exercise your diet!
2. Lift Weights- the heavier you go the leaner you'll get.
3. Just say NO to Cardio- Short Burst Interval exercise beats old school cardio for fat loss. Less time, not boring, better results=win!
4. Group Support/ Motivation- You can't do it alone. Get around other people who want what you want and stick with them. Get around others who have accomplished what you want and you'll spend less time spinning your wheels more time getting results.

For more Rapid Fat-Loss nutrition, workouts, meal plans, exercises, tips, secrets, and tactics
go to http://www.thebodyfirm.biz

For more info on getting the results you want fast
go to http://www.thebodyfirm.biz

More information on Rapid Results Fitness Bootcamps
go to http://www.fortworthfitnesscamp.com

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[dan650472]

4 minute workout with a 3 minute video now that effective!

[arteta10everton]

Spiderman push-ups are too hard..... I do Peter Parker push-ups

[Sam10830]

@iwantabsin3weeks this is only to burt fat. if you want a six pack and you have no belly fat, do ab workouts like, crunches, sit ups , etc

[212pharoh]

Im 16 years old, 5"11 around and I weighed around 165 pounds 4 weeks ago, Decided to start getting in shape for soccer season, I basically did this every day I did miss the odd one, but I actually lost 5 pounds ahaha, but then again thats with a half dcent diet too

[iwantabsin3weeks]

im 14 5 foot 8 130 pounds and i want to get a 6 pack in 3 months. How many times a week should i do this to obtain my goal? Im pretty skinny and i have a little definition in my abs but i want a 6 pack. When I lay down, i feel all my abs but you can't see them when i stand up. By doing these exercise, will i get a 6 pack? If not, what other exercises should i do? Also, if i get a 6 pack, what exercises should i do to keep it? Thanks for your help.

[DrinksomeV]

What if im fat & cant do spiderman pushups all the way down? :/

[ajuwatcher]

@dan650472 You have to do it two times.. thats all bro !

[daCrime7]

I'm a hard-gainer skinny guy, but I think I've got quite some fat I'd like to lose.

How many times a week would you recommend for an ectomorph like me?

Any advice would be appreciated.

[pittayayas]

@yelmorbdahc This is kinda funny, im 176Cm high and my weigh is 51Kg :/ so im kinda super skinny haha and i eat alot of junk food but never getting fat :/ idk what i should do haha xD

[DDblazing]

@myPs3RuLeZ123 Yeah, but to unless you're already extremely healthy you won't be able to start off doing this stuff for 30 minutes per session. After 10 minutes most people would be seriously struggling. Good luck :)