What's up guys, Jeff Cavaliere, Athleanx.com.
I'm going to so something I don't do that often, I'm going to do a workout here today
with you.
It's a fat burning workout.
And to burn fat guys, we understand one thing and one thing only, and that is you need to
be in a hypocaloric state, meaning you are either taking action towards burning more
calories in a day than you are right now or you're taking in fewer calories in your daily
meals.
I talked about how important the second half of that is.
Getting your nutrition right is going to have a humungous impact because that occupies 23
hours of the day.
What I'm going to show you right here, occupies four minutes or maybe eight or maybe 12, depending
upon how many times you go through it.
We didn't work out a long time ago, early, early on in the channel called Four Minutes
of Hell.
A lot of people were requesting a remake, something new on that.
So, let's just call this one Another Four Minutes of Hell.
So that being said, right behind me here in just a little bit of space, you're going be
able to do this with just a single dumbbell.
Hello, Jesse.
Welcome, by the way.
Oh hey, what's going on?
By the way, you want to be in this?
The first time I did Four Minutes of Hell was enough.
Besides someone's got to keep time.
All right.
Excuses, always, always excuses for Jesse.
So, guys, step back here.
Let's do this with me here for movements 30 seconds apiece, four total minutes.
We're going to start here with the Dumbbell in your hand on the right side, you're going
to drop back into a lunge on that side and then you're going to step up leading the double
up to your shoulder and go into a side lunge.
You're going to work that side the whole way through.
We'll rest briefly in between and go do it on your side.
Are you ready, timer?
Ready.
All right, here we go.
Give me the countdown.
Three, two, one.
So nice and smooth, clean it up to the shoulder, catch it and get to that lateral lunge, try
to keep that back leg straight.
Time.
Switch it up the other side.
Here we go.
Step over here, down.
Try to keep that back leg straight.
Time.
Next one.
Now, we work the Posterior Chain a bit.
We're going to a swing one arm at a time, hit back, hinge, come up to the top.
You need about 15 second rest in between exercises.
The dumbbell straight through.
Pop the hips.
Sit back into the hinge.
Time.
The goal here is to try to hit our entire body in just four minutes.
Other side, drop down.
Time.
Now, I follow that Dumbbell down to the ground, and this time we're now going to do something
for the core.
These are Russian Twists.
But to do this, you want to actually row your arm back on the side here.
Don't tap them down side to side, row your arm back, and then press that dumbbell up
overhead with each one.
We're going to work one side at a time.
Ready.
Row it, press.
Row, press.
You sure you don't want to do this Jesse?
Oh, I'm very sure.
Row it.
Row.
Time.
Woo!
Same thing, feet are down, grab the dumbbell, you ready.
And go.
Drop.
Working on the shoulders, upper chest, core.
Time.
That's another one of the NSFW workouts, if you don't have the visual going on, people
might wonder why you're watching.
The last exercise.
It is a Renegade Row into a Pushup done one side at a time.
You're going to have to crank out quite a few pushups here.
In position.
Ready?
Go.
Working your back and of course with the pushup.
Time.
Last one.
Switch it over to the other side, give yourself about 20 seconds here.
You've got more pushups coming we're going to work the other side.
Dig it, let's finish strong.
Here we go.
I'm here Jesse.
Ready, set, go.
Give me the time.
Fifteen seconds.
Time.
And so with that guys, there's four minutes in the books.
Now whether you turn that into eight, 12 or 16 minutes, it's up to you.
What I would rec--
Looks like you could use this.
Uh yeah, don't go too far away because you're going to be doing this.
No.
Slacker.
Anyway guys, I know you feel.
Tough workout.
Now what are you doing?
You can't get mad at a puppy.
No, I love my puppy, but you can put her down.
I don't what you rubbing off on her in any way, shape or form.
So, the number of rounds, guys, is up to you.
But I would recommend, if you're a beginner, grab just five-pound dumbbells or even none
just to feel the movements.
As you work towards the intermediate range, grab 10s or 15s and as you get to the more
advanced stage, grab 20s, 25s or even up.
The fact is, the heavier you grab, the more work your body is going to be doing to go
through these motions and the more calories you will burn.
To that end, four minutes is not going to be good enough, if we're looking to burn significant
amount of calories.
Take that rest in between, about three minutes between rounds, and drop the weight down to
use each subsequent round so that we can encourage multiple rounds of this to three and maybe
even four.
Guys, it's not easy, but it's worth it.
If you're looking for programs where we map out everything for you, we have the nutrition
mapped out day by day, along with the conditioning workout and the strength training workouts
as well, you can find them over at Athleanx.com.
If you found the video helpful leave your comments and thumbs up below.
Make sure you check out the video and link at the end of this one to see just how important
those other 23 hours are outside the gym.
And guys, if you have already done so, make sure you click subscribe and turn on your
notifications, so you never miss a new video when we put one out.
All right guys, good luck, see you soon.