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4 Unique Bodyweight Exercises That Burn Fat In 4 Minutes

November 9, 2011 in Uncategorized

4 Unique Bodyweight Exercises That Burn Fat In 4 Minutes

Shaun T. creator of Insanity

Bodyweight exercises have become the “new fad” in the fitness industry. With programs like P90X and Insanity selling like hot cakes, it’s easy to see why people are interested in this ancient form of bodybuilding.

These programs, along with many others, demonstrate the fact that you don’t need a bunch of fancy equipment to get a ripped body. There really is no excuse anymore. You can get in shape however you like with the proper knowledge. Just look at HershelWalker.

So in today’s post, I want to spice things up a little bit and show you some exercises you can do at home without any equipment (well a pull up bar may help).

On top of that, I know people are short on time, so I’ll combine the most effective protocols to give you a heart pumping, sweat dripping workout – in just 4 minutes.

I’ll use Circuit Training, Interval Training, and Alternate Training protocols for a few reasons.

  1. Circuit Training and Interval Training allow you to squeeze a lot of exercises in a short amount of time. Keeping your heart rate up while revving up your metabolism to burn fat AFTER the
  2. Alternate Training or alternating from upper body to lower body, makes you heart work even
    harder as it has to shift gears and pump blood all over your body at an accelerated rate.

So, let’s get to it!

Beginner – Basic

Perform each exercise for 20 seconds, then rest for 10 seconds and move to the next exercise. You will complete the circuit twice for a total of 8 exercises done in 4 minutes. Do as many as you can in the time allotted. Go hard!

a. Push Ups
b. Prisoner Squat
c. Pull Ups
d. Alternating Lunges


Same directions as before.

a. Elevated Push Ups (with feet on the wall)
b. Prisoner Squat Jumps
c. Pull Up with Ab Hold (hold your legs horizontal)
d. Alternating Lunge Jumps


Perform each exercise once for 20 seconds, then rest for 10 seconds and move to the next exercise.

a. Handstand/Wall Push Ups
b. One Legged Squat
c. One Arm Pull Up
d. Side Lunges
e. Diamond Pushups
f. Isometric Wall Squat
f. Hanging Knee Raise(ab exercise)
h. Superman (lay on your stomach and arch your back until your shoulders and feet are off the

Here’s the final piece to the puzzle to make these CRAZY effective. Do these unique bodyweight exercises morning shortly after waking. Studies have shown that it’s actually NOT beneficial to do exercise on an empty stomach, however, a light meal will do just fine. I recommend a scoop of protein powder and a greens mix or drink. By doing these in the morning, you will give yourself a noticeable energy boost throughout the day. Your metabolism will be higher, which means you will burn more fat throughout the day than normal.

I encourage you to start your day off right with one of these routines. Your body will thank you can people will surely notice.


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