Insane 4-Minute Bodyweight Workout Finisher





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Published on Jul 26, 2013

Research shows that you'll burn more fat doing 4 minutes of this type of workout than you will doing 30 minutes of boring cardio. Go here to get 14 NO-equipment workouts like this one: http://www.HomeWorkoutRevolution.com

To lose weight and get in shape you have to workout for 60 minutes everyday, right?... NOT!

All you need is just a few minutes a day. Here's an insane 4 minute fat blasting bodyweight workout finisher I put together, just for you. This workout will take less time to complete than your post gym shower, but the results will be lasting.

Here it is:

1. Total Full Body Extensions (60 seconds).

Why Full Body Extensions? Well because they are one of the best total body exercises for conditioning that is also low impact on your joints.Your heart rate will be elevated through out and your joints will be thanking you.


2. Pullups or chin ups. (60 seconds)

If regular overhand Pullups are too hard for you or you find that you are fatiguing at the end of the 60 seconds - try underhand chin ups. This will work more the biceps muscles and take some of the load off your forearms and lats.

If overhand Pullups and chinups are still too hard - use a rubber band for assistance. Attach the rubber band to your chin up bar and then rest your knee in the looped end of the band. This will act like an assisted Pullup machine at the gym, counterbalancing the load.

Once you're done your Pullups, you'll go into...

3. Punisher Squats (60 seconds)

You will do 20 seconds of regular bodyweight squats first, then once the 20 seconds is up, you will hold the bottom position of your squat for 10 seconds (That's why it's called the punisher). Repeat this for another 30 seconds and you'll have your 60 seconds of punishment.

No rest and on to the last exercise...

4. Push ups (60 seconds)

Beginners - you may want to start off with regular push ups and then switch to push ups from your knees if the regular ones are too challenging, or vice versa as you get stronger.

Intermediate - Start with regular push ups or try close grip push ups and work more your triceps and lats.

Advanced - Spiderman push ups make this 60 seconds a lot tougher. Really, you can substitute any kind of push up, just as long as it's challenging for you.

That's it! 4 exercises, 60 seconds each. Remember, give it ALL you got for these 4 minutes! I'd rather see you bust your butt for 4 minutes than lolly gag it for 60 minutes on the elliptical. Plus the results will speak for themselves.

Two things....

1. If you want more short workouts like this, "Like" the video to let me know.
2. In the comments below, tell me what are your favorite bodyweight exercises.

Click here to burn fat anywhere, anytime with 14 MORE 4-minute workouts just like this one (but require ZERO equipment): http://www.HomeWorkoutRevolution.com


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