If you’re fed up of all those time-consuming, slow and boring workouts that you’ve been using to burn fat and get into tip-top shape then maybe it’s time to shake things up a little with short, sharp and seriously effective training instead.

With just 16 minutes of total training time you can accomplish far more in terms of strength, endurance, cardiovascular fitness and, of course, that all–important fat loss than most people will get from a full hours worth of traditional training, meaning that you’ll be in, out and over while most people are still going through their warm-ups.

Not bad, right? After all, one of the biggest reasons that most people struggle to stick to their fat loss workouts is that they simply don’t have enough time to do them. Well, with this program, time will never be a problem again!

So, here’s how it works; you’ll select 2 exercises (one upper body and one lower body) performing them each for time. In this example you’ll complete 20 seconds of the upper body exercise, rest for 10 seconds then perform 20 seconds of the lower body exercise.

Run through this superset pair four times and, including the 10 seconds rest between sets, you’ll have completed your first four-minute mini-workout.

Simply put four of these four-minute workouts together and you’ve got your very own 16-minute fat-burning miracle!

Even taking a 1-minute rest between each of the mini-workouts will only bring your total workout time to 20 minutes, meaning that you can get on with your day and feel smug in the knowledge that you’ve done your bit in the battle of the bulge.

Don’t let the brevity of the workout fool you into thinking that it’s either easy or less effective than those longer, slower, boring workouts that you’ve become accustomed to. You’d be wrong on both counts. These ‘4×4’ workouts are some of the hardest training sessions you’ll ever do and they’ll burn fat far faster than anything you’ve ever tried before.

In fact, they’ll burn more fat BECAUSE the workouts are shorter and more intense. This type of training has been proven to increase the metabolic rate both during and after training and burn a far greater amount of fat than the steady-state cardio workouts that are so popular in the gyms.

For best results combine big multi-joint exercises like pushups and squats, pullups and deadlifts, shoulder presses and lunges, inverted rows and squat jumps and work as hard as you can with a resistance that challenges you for between 8-12 reps for each 20 second period.

If you can’t reach 8 reps then lower the weight, if you shoot past 12 then put the weight up to keep yourself within range. Simple!

Commit to this 4×4 workout for just 7 days, performing a 20 minute workout each day and you’ll be pleasantly surprised by the changes occurring in your body and I guarantee you’ll be a convert to abbreviated training for life.

Get to it!

Dax Moy
The UK’s Leading Personal Trainer
Based In London

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