If you’re like most people, you probably think you don’t have enough time to exercise.
After all, you work hard all day and then have to take care of your family all night. You probably barely have 4 minutes to use the bathroom in peace.
But when you do “exercise” (at all) you hop on the treadmill with your latest edition of the Rachel Ray Magazine and walk for the 45 minutes it takes for you to look through the recipes.
Yeah, how’s that working out for you? I’ll tell you – you’re still wondering how to shed belly fat and what you’re doing wrong…
Clearly, you’re still looking for a more effective way to lose weight and I’m going to show you not only how to lose MORE FAT but also how to do it in far LESS TIME.
Below, you’ll learn my strategy for burning 14.7% more belly fat in only 4 minutes.
How to Shed Belly Fat
Before I share my 4 minute fat burner strategy with you, I want to prove to you that working out for this short amount of time, if done correctly, will not only result in weight loss, but it will save you a ton of time that you could be using to be productive at work or take care of your family.
Take a look at this research study led by Steve Boutcher from the School of Medical Sciences at the University of New South Wales:
Forty-five women were randomly assigned to one of three groups:
1. Group A did a long, chronic cardio workout for 20-40 minutes based on their fitness level.
2. Group B did high intensity interval training for 4-20 minutes based on fitness level. The intervals tested were 8 seconds for the exercising interval followed by 12 seconds rest.
3. Group C was the non-training control group.
Both of the training groups significantly increased their cardiovascular fitness but the subjects in group B saw a significant reduction in fat mass, an average of 14.7% over the course of the study, while those in Group A did not.
Moreover, they discovered that high intensity interval training had greater fat loss effects in those that started with a greater amount of body fat. Meaning, women carrying greater amounts of unwanted body fat saw the greatest reductions. That’s not surprising.
The study concluded that 20 minutes of high intensity interval training for 15 weeks resulted in significant reductions of body fat (especially belly and leg fat).
Not only do you lose a ton more body fat doing cardio in this way, you save a whole lot of extra time you’ve been wasting doing ineffective workouts.
Perhaps you’re one of those people who hasn’t been exercising at all because you “just don’t have enough time” to. Now you know that lack of time is no longer a valid excise not to exercise.
So, now that you have proof that you can burn more fat in less time by doing cardio in this manner, how exactly should you get started?
BTW, if you’re interested in the contents of this post but short on time, you can always view it in this presentation below:
The 4 Minute Fat Burner Strategy
The “4 minute fat burning strategy” is based on the above research and is my name for incorporating several 4 minute fat burning workouts into your day.
Essentially, you will workout for a total of 4 minutes, alternating periods of all out exercise and periods of rest.
There are several time intervals that will work for this style of workout, none of which have been proven to be “the best”.
You could do the 8/12 split from used in the research above, 15/15, 30/30 or 40/20.
Feel free to experiment with each of these to discover which one you like best. You could also vary the intervals each time you do a workout to keep your body from plateauing.
But what type of exercise do you use?
For beginners, using a stationary bike as they did in the study we discussed is the safest way to start. You won’t worry about tripping and hurting yourself.
You could use other cardio equipment, such as the treadmill, elliptical or rower, or you could use bodyweight exercises with or without equipment.
As you can tell, you’ll be able to do some form of a 4 minute fat burner no matter where you are or how much time you have because you can do them anywhere using only your own bodyweight.
Try my favorite 4 minute fat burner the next time you’re short on time:
Burpee Workout #1
- Set your interval timer for 4 minutes, using a 20/10 split.
- Do as many burpees as you can in those 20 seconds and then rest for 10 seconds.
- Repeat 7 more times for a total of 4 minutes.
Now, you may be wondering how you can best take advantage of my 4 minute fat burner strategy. Here are 4 ways to incorporate them into your exercise program:
1. You spend 6+ hours each day sitting in a chair for work, driving in the car, eating and watching TV.
You may have a desk job working for your employer or you may work from home behind your computer all day. Since I spend my days writing this information for people like you, I definitely fall into this category.
To use my 4 minute fat burner strategy in this situation, you would perform one 4 minute fat burning workout at several different times throughout the day. This will ensure that you get up out of your chair periodically and move around as well as boost your metabolism for the next few hours of sitting.
[If you do sit for more than 6+ hours each day you should check out my blog post here about how you are cutting your life expectancy by 15 years and what to do about it.]
2. You have an unusually busy day and have less than 10 minutes to workout.
OK, I made fun of those of you a little while ago who think you don’t have time to workout but I concede that there are some days that simply get away from you for one reason or another and time does become an issue.
In this case, doing one or two 4 minute fat burners is a great way to get the most highly effective form of exercise into the smallest amount of time. Get up 10 minutes earlier or do it while the kids are napping.
Remember, no lack of time excuses.
3. You have another workout planned and really want to finish with a bang.
Whether you’re doing strength training, circuits or even out for a long walk, using these 4 minute fat burners at the end is a great way to really boost your metabolism and ensure you’ll be burning fat for potentially the next 24-48 hours.
Simply complete whatever activity is on your agenda that day and then use one or more of the fat burners to finish up. It’s that simple.
Research shows that you’ll burn 14.7% more fat doing these fat burner style workouts for 20 minutes.
Therefore, you’re goal is to practice these workouts and improve your fitness to eventually reach your goal time of 20 minutes.
Start with one or two fat burning workouts (with no additional rest in between) and add one workout at a time, up to a total of five, over time.
If you are choosing to workout this way, your ultimate goal would be to reach 3-4 workouts like this per week.
Wrapping Things Up
Using my 4 minute fat burner strategy is the most effective way to shed more belly fat in the shortest time possible.
Lack of time cannot be an excuse to miss a workout.
Now I have a question for you…
Do you or someone you know avoid working out because you “don’t have enough time”? Or maybe you spend your workout time doing less effective activities that haven’t helped you lose weight?
Let me know your story in the comments below…
Also, I just gave you the solution to never having enough time to workout.
If you know a friend, family member or co-worker that could benefit from this strategy could you please email them the link to this article?