5-Minute Workout (Replaces 1 Hr of Cardio)

Check out my client Miles’s transformation where he lost a whole bunch of Fat

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.

Join 30,000+ people that have changed their bodies and lives with my Free 6 Week Shred

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 like 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 your 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 commit 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.

Join 30,000+ people that have changed their bodies and lives with my Free 6 Week Shred

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 over the line of your belly button.

Crunch up and lift your shoulder blades up off the ground as you reach up towards the ceiling.

To make this more challenging you can hold a weight in your hands and reach up with the weight pointed towards the ceiling.


This one you’re going to repeat for 45 seconds straight before

Join 30,000+ people that have changed their bodies and lives with my Free 6 Week Shred

moving on to Val slide mountain climbers.

Now if you don’t have Val slides or furniture movers I recommend you get some,they’re really cheap and there are so many great exercises you can do with them.

You can get regular furniture movers at home depot, lowes, and on amazon.

But if you don’t have them you can just do regular mountain climbers instead for this exercise.

If you do have them then position your toes in the center of the valve slides or furniture movers,

next, get into a pushup position and slide one knee up, then as you slide it back, slide the other knee up.

 Alternate sides back and forth for another 45 seconds which means after this one there’s only a minute and a half left.

The next exercise needs to be done correctly to be effective. It’s high knees,

and the biggest mistake I see people making with this exercise is that they don’t get their knees up high enough.

To do this exercise correctly we want to aim for waist level. You’re also going to want to swing your arms to incorporate your entire body and to help with balance.

As your knee comes up the arm on that same side drops down, and as you switch knees you switch arms as well.


If you’re having trouble with coordination then you can just hold your hands in front of your knees at waist level and try to tap your hands.

Join 30,000+ people that have changed their bodies and lives with my Free 6 Week Shred

We’re only going to perform this one for 30 seconds and then we’re moving into our last two exercises.

The first one is the spiderman pushups.

Here you’re going to start in a pushup position and as you lower yourself bring one of your knees towards the elbow on that same side.

Then come back up and switch sides each time you come down.

Even if you’re not great at pushups we’re only doing this one for 30 seconds so really try to get as many reps as you can.

If it becomes too difficult you can do regular pushups, or drop to your knees and do them from that position.


For the last exercise, you’re going to start with your feet shoulder-width apart and squat down as low as you can.

When performing your squat all the same principles apply as before. Sit your but back, get up off your toes, stay on your heals, and stick your chest out.

Then once you squat down nice and low jump up as high as you can.

It’s really important to note that when you land you don’t land with your knees locked out.

You want them bent and ready to go right into the next squat when you land this way the pressure stays on your muscles rather than your joints.

After you finish all 5 do 5 regular squats without the jump portion.  do 5 squat jumps followed by 5 regular squats and repeat for the last 30 seconds.

After doing this packed 5-minute workout you can bet that you’re gonna be feeling pretty tired,

but if you want to get the most out of this workout and you’re at an intermediate level I recommend you repeat the whole 5-minute circuit twice.


If you’re advanced and you really want to challenge yourself I recommend you repeat the whole circuit three times.

I’ll typically do these kinds of 5-minute high-intensity drills three times and I’ll wind up getting a better workout than if I spent an hour jogging.

Join 30,000+ people that have changed their bodies and lives with my Free 6 Week Shred

They’re so effective at getting your heart rate way up while incorporating resistance training that you’re getting the best of both worlds allowing you to spend less time at the gym.

That’s it guys I really hope this video has helped you out if you enjoyed it make sure you subscribe to this channel.

Also if you really want to kickstart a change in your habits, and you want to drop 20 pounds or 5 percent body fat in 42 days just like my clients,

visit my website where I’m running a 6-week challenge right now that includes an accountability coach that guides you through the program as well as a full diet and workout strategy for 42 days.

And as long as you’re willing to follow and stick to the plan consistently you can get all the challenge material for free.

To learn more click the link below and visit my website……Or you could just visit www.gravitytransformation.com.

I hope this helped and I hope to see you guys next time.

Join 30,000+ people that have changed their bodies and lives with my Free 6 Week Shred

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 of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to support@gravitychallenges.com

Founder // Gravity Transformation, Max Posternak

45 seconds Front squats

45 seconds KB Long Cycle

30 seconds Weighted Burpees

45 seconds Legs Up Crunches

45 seconds Val Slide Mountain Climbers

30 seconds High Knees

30 seconds Spiderman Pushups

30 seconds of 5 squat jumps, 5 squats