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

Video Length: 03:18
Uploaded By: thebodyfirm1
View Count: 378,802


Like us on Facebook:
Follow us on Twitter:


End Boring Workouts! Shop Now at Aviron!
End Boring Workouts! Shop Now at Aviron!
Free Shipping on 69+ Free Shipping on any orders over $69.
Shop Diet Direct and get free shipping now!


Featured Products
ChocoRite Natural Bar, Milk Chocolate (5ct)
ChocoRite Natural Bar, Milk Chocolate (5ct)

Just 115 Calories per BarOnly 2 Grams of Sugar per BarLow Carb - 2g Net Carbs*Trans Fat FreeNo MaltitolGluten Free*g Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols ...

Our Price: 6.95

Rating: 4 out of 5 stars (4 out of 5)


Kay's Protein Cookie Bites, Cinnamon Almond (6ct)
Kay's Protein Cookie Bites, Cinnamon Almond (6ct)

125 Calories Per Single Serving Bag High Protein - 12 grams of Lean Soy Protein Low Fat - 3.5 Grams of Fat Per Single Serving Bag Trans Fat Free Cholesterol Free Good Source of Fiber - ...

Our Price: 9.95

Rating: 4 out of 5 stars (4 out of 5)


WonderSlim Classic Sloppy Joe Mix, (7ct)
WonderSlim Classic Sloppy Joe Mix, (7ct)

Vegetarian EntreeCholesterol FreeFat FreeKosherHigh Protein - 12 grams Per ServingGood Source of Fiber - 3 grams Per ServingGood Source of Vitamin C - 10% of Your Daily ValueLow Calorie - 90 Calories ...

List Price: $14.95
Our Price: 13.55

Rating: 5 out of 5 stars (5 out of 5)


NUTRITIONAL YEAST KILLING YOU?!
NUTRITIONAL YEAST KILLING YOU?!
Question Your Food Nutritional Yeast Killing You?! Thank you for watching and for more information on my social media and my main Travis Dean YouTube ...
Video Length: 03:47
Uploaded By: Question Your Food
View Count: 62,387

Does Apple Cider Vinegar Help with Weight Loss?
Does Apple Cider Vinegar Help with Weight Loss?
CT scans confirm daily vinegar consumption can lead to a significant loss of abdominal fat. Subscribe to Dr. Greger's free nutrition newsletter at ...
Video Length: 07:05
Uploaded By: NutritionFacts.org
View Count: 395,025

PCOS Weight Loss Journey
PCOS Weight Loss Journey
www.facebook.com/vamlltrm I can keep up with you guys MUCH easier on facebook. That's the best place to reach me :)
Video Length: 05:06
Uploaded By: vamlltrm
View Count: 149,906