5-Minute Workout (Replaces 1 Hr of Cardio)
Do you hate cardio? Listen I totally get it, I used to hate cardio too until I found a way to decrease the amount of cardio that I do every week to almost nothing. When this 5 minute workout that I’m about to show you is done correctly you can get more results than an hour of cardio. And the best part is that you don’t have to touch a treadmill, elliptical, stair climber, or bike. This workout will be using a type of training known as Hirt which is a little different than the HIIT style of training that you keep hearing about. HIIT stands for high-intensity interval training and Hirt stands for High intensity resistance training. Typically a Hirt program will be even more intense than a HIIT program allowing you to burn more calories during and after the workout.
Before we get started with the workout I want to mention that for high intensity resistance training to be most effective you have to choose the appropriate resistance. Each exercise will be timed, so you want to pick enough resistance to challenge you for the full time to the point where you are almost at failure at the end. Don’t go super light because if the intensity is too low you won’t get the fat burning benefits that High intensity resistance training is supposed to bring to the table.
So with that out of the way let’s get started with the first exercise weighted front squats. This exercise can be performed with a barbell, with dumbbells, or with kettlebells as we’re using in this example. Rest whatever weight you’re using on your shoulders. Spread your legs a little wider than shoulder-width apart and slightly externally rotate your feet. Keep your chin up and sit back as you squat down. As you come down you want to make sure that your knees stay behind your toes. If your knees are coming up over your toes that means your putting a lot of weight on your knee and the front of your foot. You want to concentrate on sitting back with your weight on your heals while sticking your butt and your chest out. Some people prefer to keep their eyes on the ceiling when doing this exercise because it further helps them maintain better form especially with keeping their back and chest straight up. With this one I want you to squat down as low as you can before coming back up. Repeat this exercise for 45 seconds straight and then as soon as your 45 seconds are up moving straight into the next one with no break.
The next one is known as the long cycle and we’re once again performing it with kettlebells. You can perform this one with dumbbells as well as a barbell. It’s performed exactly as a clean and press except with kettlebells you add a swing. Start with both weights in front of you and swing in between your legs. Pop the kettlebells up and rack them on your shoulders. Bring your elbows out and press over your head. If you need a little extra push you can do a push press where you use your legs to help generate some starting momentum. Once you press up over you head lower the kettlebells slowly back to the shoulder racked position. Then swing through and clean and press them over your head again repeating this again and again for another full 45 seconds. If you don’t have kettlebells like I said you can still do this exercise just omit the swing. So with a barbell, you would bring the bar right under your knees and then explode into a clean followed by a press. As soon as you’re done with this one you’re moving on to the next with no break. For the next one, we’re doing weighted burpees. Once again we’re using the kettlebells here but dumbbells will work fine as well. Start off by holding your weights at your sides. Lower yourself to the ground and plant the weights in front of you. Jump out in a pushup position while keeping your hands on the weights.
Next, you’re going to perform a pushup all the way down and all the way back up. Then hop your feet back in as close as you can get in between the kettlebells. Then stand back up and hop up with the weights at your sides. Repeat this exercise for as many reps as you can within 30 seconds. After all of that, you’re definitely going to feel like you want to take a break, but you have to push yourself because we’re still not taking a break. Luckily we’re already done with the first two minutes, so only three minutes left. For the next one, you’re going to lay flat on your back and raise your legs up about a foot off the ground. You want to do this while keeping your knees slightly bent and your hands should be together in a prayer position directly
Check out my client Matt’s transformation where he put on a whole bunch of muscle.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com