In the real world, there will be days when we simply do not have enough time to perform the ideal full-length 20-minute interval cardio workouts (not including a highly recommended 5-minute warm-up and cool-down).
In most instances, the typical approach we take is to just skip the workout altogether. The flawed assumption here is that no significant results can occur in less than 30 minutes anyways. However, this could not be further from the truth! Both our clients and we have discovered just how much can happen in 4 minutes with the right approach to training. So basically, there is no room for excuses as we all have at least 4 minutes on any given day to workout ;)
It's not about time... IT'S ALL ABOUT INTENSITY!
The key to these cardio interval workouts is INTENSITY. In both scientific research and real world studies, time and time again one thing is clear: Intensity is truly the only thing that makes your body change! Intensity is the key to ripping off ugly, unwanted body fat and gaining lean, sexy muscle.
As much as we'd love to claim we've reinvented the wheel here, this intensity principle is nothing new in the fitness world. Even as far back as 1994 in the Metabolism Journal researchers discovered the following: each calorie you expend during high-intensity exercise burns 9 times more fat than the same calorie expended during steady state aerobic exercise! Don't believe this? Well, trust us when we say that you definitely will become a believer in intensity after performing your first interval workout. It's really the coolest thing in the world. It's like you just flip the switch to building the body of your dreams. See below to learn more about why this happens:
The Role of HIGH-Intensity Exercise
- Embraces the Carb-Burning Zone: High-Intensity exercise rapidly reducing muscle glycogen (stored sugar) during training which promotes enhanced total body fat-burning at all other times of day.
- Burns a TON of Calories Both During AND After Exercise: This phenomenon is due to the post-workout "AFTERBURN" know as EPOC which describes the number of calories your body expends in the recovery of your metabolism back to pre-exercise levels from high-intensity training. The best part about EPOC is that you control it, meaning that the harder you work during training the more calories your body will burn BOTH during your workout AND for up to 24-48 hours after completing your workout!
- Creates the Optimal Hormonal Environment for Fat Loss: High-Intensity exercise puts your body in a "fight or flight" mode that forces your body to CHANGE as a means of survival. More specifically, your body releases catecholamines (primarily adrenaline) in response to interval training that directly mobilizes stored body fat so that it can be burnt off as energy during activity.
The 4-Minute Rapid Fat Loss Cardio Program
How to Get 4-Minute Equipment-Free Fat Loss in Your Living Room!
This Workout Muse Cardio EXPRESS features the breakthrough Tabata Protocol that Japanese scientists used to compare the effects of only 4 minutes of high-intensity interval training to a slow, long 60-minute steady-state aerobic alternative. They found GREATER FAT LOSS and GREATER IMPROVEMENTS IN FITNESS with the following 4-minute interval routine versus the full hour of aerobics!
Each workout takes only 4 minutes, not including the highly recommended warm-up. In all, you will be in the shower 10 short minutes after breaking your first bead of sweat ;)
Cardio EXPRESS
Are You Ready For TABATAS?
- 5-minute warm-up (optional, but highly recommended)
- Select the appropriate Tabatas Variation for your current fitness level:
Level I- Beginners- Modified Tabatas: 10 s on, 20 s off
- 10 s on (sprint), 20 s off (recover)- 1:2 work to rest ratio - Repeat this 30 s round 8x for 4 total minutes
Level II- Intermediate- Modified Tabatas: 15 s on, 15 s off
- 15 s on (sprint), 15 s off (recover)- 1:1 work to rest ratio - Repeat this 30 s round 8x for 4 total minutes
Level III- Advanced- Original Tabatas: 20 s on, 10 s off
- 20 s on (sprint), 10 s off (recover)- 2:1 work to rest ratio - Repeat this 30 s round 8x for 4 total minutes
The Top 6 Body Weight Cardio Exercises
Choose either one exercise below and perform it for the full duration of your workout OR feel free to switch to different exercises from round to round to mix things up and get a little more variety:
1.) Stationary Running
2.) Jumping Claps (Modified Jumping Jack)
3.) Cross-Country Skier
4.) Mountain Climber
5.) Burpee Variation
6.) Shadow Boxing or Kickboxing
Perform These Cardio Workouts Only On Days:
- When you truly have NO TIME for the prescribed full-length 20-minute interval workouts (e.g. travel days)
- For an extra metabolic boost during the day to accelerate fat loss (immediately in the morning or 4-6 hours before/after your main workout of the day)
- Before a "free meal" to serve as a bit of damage control so that your body is primed to use the extra carbs and calories from this meal for muscle growth and recovery while minimizing fat-storage (don't push this too far - this is not an excuse to go hog-wild!)
IMPORTANT NOTE-
Feel free to perform this protocol with any mode of cardio exercise (e.g. outdoor/treadmill running, cycling, etc.). We have simply provided the best equipment-free cardio exercises for the utmost simplicity and convenience.
You can even employ body weight resistance training exercises (squats, push-ups, lunges, etc.) or other resistance training exercises using dumbbells, bands, sandbags, etc. to perform these express workouts. Use your imagination to explore the infinite possibilities for endless variety and to keep your workouts exciting, fun, and fresh!
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