If you’re like most people, you probably think you don’t have enough time to exercise.
So, you don’t.
After all, you work hard all day and then have to take care of your family all night.
You probably barely have 4 minutes to use the bathroom in peace.
** Please note that this post may contain affiliate links which means that I can receive a small payment if you make a purchase through my links.
You couldn’t possibly justify taking the time away from your responsibilities to do something like exercise.
But let’s face it – you HAVE to do some sort of activity if you want to lose weight and keep it off permanently.
Research shows that doing the right physical activity helps prime your fat burning hormones and keeps them attacking your unwanted body fat.
You want to get rid of your body fat, right?
What if I could show you how to sneak in the necessary exercise to trigger your fat burning hormones to do their thing without you having to take time away from your responsibilities to do it?
FREE SMOOTHIE WEIGHT LOSS BUNDLE
For A Limited Time, Grab Your FREE 260+ Page Smoothies For Weight Loss Bundle So You Can:
* Shed your excess weight without cravings
* Triple your energy levels without coffee
* Get glowing, clear skin naturally
Below, you’ll learn my strategy for burning 14.7% more belly fat in only 4 minutes.
How to Burn More Belly Fat
Before I share my 4 minute fat burner strategy with you, I want to prove to you that working out for this short amount of time, if done correctly, will not only result in weight loss, but it will save you a ton of time that you could be using to be productive at work or take care of your family.
Take a look at this research study led by Steve Boutcher from the School of Medical Sciences at the University of New South Wales:
Forty-five women were randomly assigned to one of three groups:
1. Group A did a long, chronic cardio workout for 20-40 minutes based on their fitness level.
2. Group B did high intensity interval training for 4-20 minutes based on fitness level. The intervals tested were 8 seconds for the exercising interval followed by 12 seconds rest.
3. Group C was the non-training control group.
Both of the training groups significantly increased their cardiovascular fitness but the subjects in group B saw a significant reduction in fat mass, an average of 14.7% over the course of the study, while those in Group A did not.
Moreover, they discovered that high intensity interval training had greater fat loss effects in those that started with a greater amount of body fat. Meaning, women carrying greater amounts of unwanted body fat saw the greatest reductions. That’s not surprising.
FREE Green Smoothie Online ClassI lost 56 pounds in a few months with my Green Smoothie Detox. This video shows you how you can do the same. Take my 28 day challenge to drop a whole dress size in one month following this easy plan. Best of all, you'll barely spend any time in the kitchen, and you can even eat on the go if you need to. This detox only contains natural ingredients you can buy locally. These meals are very simple and quick to make, and they still taste delicious. Click here to Watch my FREE video today. (No opt in required)
The study concluded that 20 minutes of high intensity interval training for 15 weeks resulted in significant reductions of body fat (especially belly and leg fat).
Not only do you lose a ton more body fat doing cardio in this way, you save a whole lot of extra time you’ve been wasting doing ineffective workouts.
Perhaps you’re one of those people who hasn’t been exercising at all because you “just don’t have enough time” to. Now you know that lack of time is no longer a valid excise not to exercise.
So, now that you have proof that you can burn more fat in less time by doing cardio in this manner, how exactly should you get started?
My 4 Minute Fat Burner Strategy
The “4 minute fat burning strategy” is based on the above research and is my name for incorporating several 4 minute fat burning workouts into your day.
Essentially, you will workout for a total of 4 minutes, alternating periods of all out exercise and periods of rest.
There are several time intervals that will work for this style of workout, none of which have been proven to be “the best”.
You could do the 8/12 split from used in the research above, 15/15, 30/30 or 40/20. You could even use the “rest as needed” split.
Feel free to experiment with each of these to discover which one you like best. You could also vary the intervals each time you do a workout to keep your body from plateauing.
But what type of exercise do you use?
For beginners, using a stationary bike as they did in the study we discussed is the safest way to start. You won’t worry about tripping and hurting yourself.
You could use other cardio equipment, such as the treadmill, elliptical or rower, or you could use bodyweight exercises with or without equipment.
The best part about my 4 minute fat burner strategy is that you do not need to go to a gym or have any fancy or expensive exercise equipment to do them.
You can simply use your own bodyweight right in the privacy of your own home.
Try my favorite 4 minute fat burner right at home the next time you’re short on time:
Bodyweight Squats 4 Minute Fat Burner
Don’t fall into the trap of thinking this is easy just because it only has one exercise. You’ll be sweating and begging me for a break before you can utter the words, “Have mercy….”.
- Set your timer for 4 minutes.
- Do as many bodyweight squats as you can in this time in a safe and controlled manner.
- Rest as needed but as little as possible.
*Count how many squats you achieve within the 4 minutes and record it. The next time you do this workout, aim to beat this number.
Wrapping Things Up
Wondering how you can use my 4 Minute Fat Burner Strategy as part of your overall weight loss exercise plan?
I’ve laid out a complete fitness strategy for you in my Fitness Blueprint, which you can get for FREE by clicking here.
Using my 4 minute fat burner strategy is the most effective way to burn more 14.7% more belly fat in the shortest time possible.
Lack of time cannot be an excuse to miss a workout.
Feel free to leave any questions you have in the comments below and I will be happy to answer them for you.
This article was written by Susan Campbell who is a #1 best-selling fitness Author and the Founder of the WeightLossLaboratory.com, where people go to discover her unconventional strategy to losing weight permanently, based on scientific research and self-experimentation.
Please Pin This By Clicking Here
Are you struggling to lose weight and keep it off?
Are you feeling run down and are struggling with ever increasing health problems?
Green Thickies new 7 Day Detox will help you drop a dress size, improve your skin, your energy will soar and you are going to be so in control and proud of yourself.
You won't go hungry on this diet ... And better yet - it actually requires minimal time in the kitchen.
Get results like this...Hi Katherine,
I just wanted to tell you I completed the 7 day detox and I feel so great.
I have lost 6lbs, do not feel like I need more my morning coffee, the flushing of my facial skin from rosacea has dramatically reduced and I am so excited to wake up each morning and make a green thickie for breakfast!!
I am a stay at-home, homeschooling momma of 3 littles and at times so busy I would forget to feed myself!
I would go most of the day without eating and then snack on random things.
I gained 60 pounds the last 6 years during pregnancy.
I have lost 30lbs but recently plateaued and have felt so frustrated.
I’ve tried everything from paleo and keto to the point where I didn’t know what to eat or how much and felt like even eating fruit was bad for me which thankfully it’s not!
What a game changer for me. Thank you for sharing a simple but effective program.
I’m so excited to continue another week with this plan! Thankful Stephanie
Use this special voucher to get $10 off: WEBSITE (Add discount code WEBSITE at the checkout)
Click here to get started
- How To Use Bananas For Sleep (Bedtime Banana Elixir Recipe) - January 14, 2022
- Why You Can’t Eat Your 5 A Day (And The EASY SOLUTION) - November 29, 2021
- 10 Second Banana Ice Cream Recipe (Using Only Bananas) - November 1, 2020
I like the article and have been considering adding HIIT training into my regimen. I’m confused about the squats 4 minute fat burner. If the research shows that the benefit comes from intense bursts followed by rest in a repeated pattern, then why as many squats as you can do in 4 minutes with little to no rest? I’m not totally sure, but it seems like the protocol has something to do with reactions in the body as a result of bursts of activity followed by rest and immediately repeated vs. trying to maintain an activity for a set amount of time and resting throughout the day until you do it again. Not trying to be negative, just genuinely do not get what the connection is between the research and the specific 4 minute suggested activity, althought that would be a great thing to do if you are trying to fit exercise in. Just not sure if it will produce the same benefits? It seems like the squats would be a short version of what group A did, versus what group B did. I would think it would be 40 seconds of squats or squat jumps followed by 20 seconds of rest repeated 4x if it was considered a HIIT method.