When it comes to high intensity exercises like full body weight workouts, less is more. You can get all the benefits you need in just 8-10—minutes a day from start to finish for a ripped and lean body. Here’s the workout.
By: Tim Ernst – Founder of FITN20, Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
One of the very first things people tend to gravitate towards when trying to lose lower belly fat is doing more cardio.
The reality is, you don’t need an hour or more using an elliptical or treadmill to get lean and shredded.
In fact, most people dread the thought of doing an hour of steady state cardio.
So why do it?
Well, most people looking to lose fat start off with the best of intentions thinking more is better. This could not be further from the truth.
There have been several studies showing as we age, long steady state cardio actually turns you into a fat storing machine!
TAKE THE QUIZ
As we age it gets harder and harder to lose belly fat around are mid section for a number of reasons like:
- Decline in Growth hormones
- Decline in Testosterone Production
- Higher Levels of Cortisol (Stress)
- Insomnia
Speaking of aging, there are 5 key principles you must apply in order to STOP the rapid onset of aging that’s happening right now, reverse it, and begin “aging backwards” by restoring your body’s natural youth hormones.
These 5 steps reveal the things you absolutely MUST AVOID if you want to slow the aging process, reclaim your health, and achieve your ideal body.
O.K. back to cardio.
Here’s what long steady state cardio really does…
What cardio does is make you more “efficient” at using fat as an energy source. On the surface this sounds fantastic, but it’s definitely bad.
Being efficient at using fat means you start to use fat slower and “better” to fuel activity. To be more “efficient” at using fat as an energy source means to burn less of it, not more of it! You’re getting “more” out of “less.”
If you’re a hunter-gatherer, and your food is scarce, that’s great. If you’re an ambitious action-taker looking to strip fat, that’s bad.
The problem with cardio gets even worse…
As you become more and more efficient at storing fat then your only option is to go longer and longer, which then in turn only enhances the effect of burning less and less fat as you get better conditioned! It’s a deadly snowball.
Isn’t this the exact opposite of why you introduced cardio in the first place?
Eventually, you have to go LONGER to get the SAME effect as you did before, which is the law of diminishing returns. This sets up a very bad situation for your body, sex-drive, and lifestyle.
I learned this the hard way when I transformed my body last year. Every transformation I did, it seemed like I had to do MORE cardio than the previous transformation just to get into the same shape as the previous one!
That’s INSANE… and I’m embarrassed that I told people years ago, “This is what you have to do to get ripped!”
NO IT’S NOT!
WHY in the world would you participate in an activity where, after a while, you need to do more of it to get the same previous results? Especially when there are easier, faster and smarter options such as this brand-new approach I created that is making huge waves in the industry right now:
In short, incorrect cardio reduces your calorie-burning machinery. It gives you a smaller and more efficient engine.
The saddest part of all, most “trainers” and even physique competitors at the PRO LEVEL do not understand the concepts above.
Even the HIGHEST LEVEL BODYBUILDERS in the sport cling to the idea of cardio out of tradition, not sound scientific knowledge.
When I discovered 8-20 minute body-weight circuits approach that can help you carve more muscle mass, less belly fat, better overall fitness and more testosterone than you probably need (LOL), I was pumped to share with you.
NOTE: The body weight workout below is a circuit where you will move from one exercise to the next resting for only 15 seconds between exercises. Once you complete the first round, rest for 60 seconds and repeat 2 more times for a total of 3 rounds.
EDITORS NOTE: Knowing what and how much to eat for weight loss is critical towards your success.
If you’re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator
Body Weight Exercise #1 A1. Push-Ups
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then move on to Mountain Climbers
How to perform: Place your hands shoulder width apart and perform a standard push-up as fast as you can for 15 seconds. Then rest for 15 seconds and move on to mountain climbers.
Body Weight Exercise #2 A2. Mountain Climbers
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then move on to Burpee’s
How to perform: Place your hands shoulder width apart in a push-up position and bring your knees in an alternating fashion towards your elbows and do for 15 hard seconds. Then rest for 15 seconds and move on to burpee’s.
Body Weight Exercise #3 A3. Burpee’s
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then move on to High-Knee Drills
How to perform: Stand straight up and quickly bring yourself down in a push-up position, kick your feet out and then bring your feet in and jump straight up off the ground. Do as many as you can for 15 seconds. Then rest for 15 seconds and move on to high-knee drills.
Body Weight Exercise #4 A4. High-Knee Drills
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then move on to Prisoner Squats
How to perform: Stand straight up and quickly bring your knees in a alternating fashion straight up and simply run in place. Do as many as you can in 15 seconds. Then rest for 15 seconds and move on to prisoner squats.
Body Weight Exercise #5 A5. Prisoner Squats
Rounds 3
Reps 15 hard seconds
Rest 15 seconds then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.
How to perform: Stand straight up with your hands behind your head with feet shoulder width apart. Squat up and down and do as many as you can in 15 seconds. Then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.
What’s Next?
Now that you have some good information to burn fat through short exercise that you can do literally in your livign room, imagine if you were to take just 20-minutes out of your day and make more progress to losing your belly fat than anything you’ve tried in the past.
Would you try it?
I bet you would.
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