Home Workout that WORKS FAST – (4 Minutes and 4 Moves!!!)

Home Workout that WORKS FAST – (4 Minutes and 4 Moves!!!)


You got 4 minutes? I’m going to show you how 240 seconds can
feel like 2 hours and 40 minutes, or actually, Torture. What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. 240 seconds. How can we make that be a legitimate workout? Well, when you apply what we call Athean Burst
Training, where you’re working strength training into your conditioning, working on getting
your heart rate up. Oh, you can do it, and anybody that’s tried
our stuff before can tell you that. As a matter of fact, today, I am not going
to be talking by the end of this video. So, I’ll do it right now. We have 240 seconds, 4 minutes of activity
here, 1 minute each of 4 different exercises. We call it Torture 240. It also is going to torture your muscles. You will see quickly, again, as you start
to work your way through this. Single Leg Lateral Burpees. I’ll show you what all these look like as
I start doing them. One minute for those. Dumbbell Renegade Press. It’s a Renegade Row with a slight variation
on it and a balance component. Again, athleticism is built into all of our
Athlean Burst Workouts. So, they’re all-encompassing, right? You got to train more than just cardio which
is why we sort of have our whole Burst Training Philosophy. This will execute and show us that. Alternating Side Kickthroughs. An athletic-type movement, conditioning based. You’ll see what we do there. And finally, Jump Tuck Splits, a minute of
those. So, all you need is a stopwatch. You need that one pair of dumbbells to do
exercise number 2. But again, this is what Athlean Burst is. If you haven’t already guys, then head over
to AthleanX.com right now, grab our training program. Burst Training is mixed in with our Strength
Training, and they’re also mixed in with Rest Days because as you see, when you start training
hard, you can’t train for long. And you certainly need to rest and recovery
built in. So, with that said, let’s come over here and
try to work this workout through all the way. So, I got my stopwatch. Again, Single Leg Burpees is where we’re going
to start. And we’re going right into Dumbbell Renegade
Press. So, I start this. I’m going to put it right down there on the
ground. We’re going to come over to the side, hop
down, that leg stays up in the air. Ok. Down, leg up in the air. Ok, so In the Single Leg, there’s a lot of
balance. Ok, down, Burpee, over, and Burpee. Try to make sure you’re breathing. Work on that lateral explosion to the side. Again, athleticism doesn’t occur in one plane,
it occurs in all 3, so you got to train that way. Where am I at? 49, ok one more, a minute. Next, is our our Renegade Press. Set them over here. Row, Row, hop into a balanced position, press
it. What’s difficult is, when I hop in, I’m up
on my toes. So, any lateral balance, I’m either going
to fall forward, to the side or back. Try not to. So, Row, Row, Hop in, Clean them, press. Again, I’m at balance point. Back down, Row, Row. 35-pounders for me here. Two down, two to go. Next, Alternating Side Kickthroughs. In position down here like this and then kick
through. Roll your other arm out. Back up, kick through, roll your other arm
out. There you go. A lot of one-armed, controlled strength needed
here through the shoulders. A lot of side-step work through my legs. One minute. Whew. Saved the best for last. Jump Tuck Splits. So from here, Split, Split, Jump, Tuck. Alright, here we go, finishing it off. 1, 2, in, Jump Tuck. Starting to burn. Whew, couple more. Can’t get them up any more. whew. Can’t even lift them. One minute. If you want to see how you can trade in long
workouts for hard workouts, and get much more effective benefits for your training, then it’s time you start training like an
athlete and join us here on Team Athlean. I’ll see you guys over at AthleanX.com. As I said, I shouldn’t even be talking. I’m going to recover. See you.

100 comments on “Home Workout that WORKS FAST – (4 Minutes and 4 Moves!!!)

  1. chris beerad Post author

    ever done burpy chins jeff ?  throw em in some day  for a minute followed straight up by a minute row flat out  and keep the bucket close by you may need it ,  I`m gonna try the 4 minute thing looks fun and very effective

    Reply
  2. nomercy8989 Post author

    Im doing AX1 is one round of this enough to replace a burst day training? I dont have cones and enough space to do week 3 tuesday…

    Reply
  3. ar3582 Post author

    I tend to always be ahead of the curve. I am waiting until they have an exercise program that I can do in 10 seconds a day and still stay ripped.

    Reply
  4. Jonathan Bencomo Post author

    Hello Jeff, 
    I have added you on Instagram but I saw you haven't posted anything yet.
    I follow several training instructors there as they upload workouts using the video option.
    I think you should do the same man. it would be amazing to see some workouts of this quality in my Instagram feed.
    I am a big fan of yours BTW, your workouts are the best! – greetings from Spain!

    Reply
  5. dale ha Post author

    Hey i done them all of it except the ones with weights as i have not got any and it became to powerful me. I started losing eyesight for about a minute and found it hard to breath is there a simular workout at home that does the same thing to the body but not as intense

    Reply
  6. Direwolf Post author

    Dude your such a beast! I just finished AX1 today and this workout looks insane and your making me tired just watching Haha! Awesome videos and thanks so much for all the free and paid material! Beast Mode On!

    Reply
  7. Mustavo Gaia Post author

    I'm  always curious if this 4 minutes – or even 20 min. (this times 5) – is what Jeff considers a daily workout.
    I mean, you do this and go home?

    Reply
  8. Pranav Sood Post author

    Ever since i saw ur channel, i have started working harder in my workouts. Thanks for the motivation. I will try this workout.

    Reply
  9. Boaz Kehaty Post author

    big & strong!
    BTW.. i gues i can shorten the length of the exercise to 2 min' in the beginning until i'm strong enough and then start to turn it up a bit until i get to the full length, right?..

    Reply
  10. Shannon Arceneaux Post author

    I really like these videos. just one thing I noticed. it seemed like you were pushing your feet into the ground during the tuck splits. that wouldn't be good for someone with bad knees would it? I understand fatigue was setting in but shouldn't landing soft be the way to land? I do a few workout DVDs and all I ever hear is land soft. keep up the good work.

    Reply
  11. Shannon Arceneaux Post author

    I really like these videos. just one thing I noticed. it seemed like you were pushing your feet into the ground during the tuck splits. that wouldn't be good for someone with bad knees would it? I understand fatigue was setting in but shouldn't landing soft be the way to land? I do a few workout DVDs and all I ever hear is land soft. keep up the good work.

    Reply
  12. Jeff Rush Post author

    Great job (as always). Any thoughts about morphing this into a Tabata workout? That was my first thought when I saw 4 minutes and four movements. Ten seconds of rest every twenty seconds might allow for greater intensity.

    Reply
  13. Luiz Daniel Soares Post author

    Man. Seeing you take it all To the end just make I want To try this ( even knowing I cant stand that all).

    Reply
  14. Dia Akin Post author

    This is what makes Jeff such an incredible trainer. He doesn't mind being vulnerable in front of his audience. He doesn't ask anything of you that he's not willing to do himself.

    Reply
  15. Zohan9497 Post author

    About the renegade presses, what can I do without those kind of dumbbells? I only have two of standard ones

    Reply
  16. Hannah Swords Post author

    hey so i used to do competitive gymnastics and (briefly) cheer-leading. I had an injury which pretty much put me out of both but recently have been wanting to get back in shape. I still have a lot of the strength and stamina but none of the definition. Would you recommend this workout for me at all?

    Reply
  17. carnivalwrestler Post author

    Up until the fourth (last) exercise, you're doing full body workouts, then you change to just a leg routine. That's why you burn out, plus you don't work your uppers or abs. I'd change the fourth routine to dumbbell lunges with military press, like L-R-L, 2 MP, R-L-R, 2 MP, etc. You could start out with slow lunges and speed up as you get stronger. Great routine, though, thanks for posting. Liked and subbed

    Reply
  18. Alan Post author

    Jeff looks at the the end of this like I look like at the end of most of his video workouts.. holy crap, but I can't wait to try this one.

    Reply
  19. Shakou Storm Post author

    haha, I don't believe I've ever seen Jeff looking at the clock hoping for the end in all the time I've followed him!

    I'll be tryin this tomorrow!

    Reply
  20. Joe Haass Post author

    jeff! thanks so much for making videos like this! I'm 16 and started weight training about 2 months ago, but never hit it hard until a few weeks ago. I also need to lose fat, so I prioritize muscle first. now I have a way to burn fat while not slowing muscle growth! I'm really pumped for this year and the year's coming. your videos have shown me how lucky I am to be living in a time where I can easily learn the most efficient ways to build muscle!

    Reply
  21. Mike Ramirez Post author

    So Jeff really is human. Nice to see the machine has trouble finishing the routine, that's going to make me feel better if I fall apart on this one. Thanks Jeff for another great workout video.

    Reply
  22. Parth Tewari Post author

    Jeff Cavalier, you are one of the best fitness geek, and an even better YouTuber! thanks a lot for your efforts and guidance. you are truly inspiring !! love you so much. 😘

    Reply
  23. Deadwood Jawn Post author

    Just tried this for a conditioning workout during AX-1. Crazy how dead you end up after just 4 minutes wow

    Reply
  24. alain riant magicien Post author

    Do you need to to di it faster that i your demo ? For exemple, your burpee are done slowly. Should i do that faster ?

    Reply
  25. Raging Trollers Post author

    Is there any other exercise that can replace the 2nd one without weights BUT can do just as much tension?

    Reply
  26. akira 36 Post author

    Holymolly first time i see jeff having hard time in the end, hope the is the workout and not the problem with he's legs 💪💪💪💪

    Reply
  27. Don_Papo Post author

    I got tired out of breath by just watching the video….& I'm sitting down…..he got me on that single leg burpee.😥😥😥

    Reply
  28. Taylor N Post author

    Hit unsubscribe just so I could re subscribe again. You're amazing man, doing that at 40…. 😂

    Reply
  29. thejeltz Post author

    It's nice to see him get tired out for once. Usually he powers through the demos without a sweat.

    Reply
  30. Amato D'Apolito Post author

    Whaaaa… you crazy! I burned at least 300 calories just watching this madness. I guess now I gotta give it a go & see how far I can get.

    Reply
  31. schrodingerdiscovery Post author

    The DB renegade press is a killer. I just had to take a break after that to stay alive !

    Reply
  32. Craig Ross Post author

    Yup, that looks thoroughly unpleasant. But it's a "beasting". Useful for preparing for rugby, combat sports, the military..
    More specific stuff would yield different benefits. So, for example, four minutes of real Tabata – 20 second intervals at 170% of VO2 max with 10 second recoveries – would increase cardiovascular fitness more. Sets to failure with very heavy weights would do more for strength.

    Reply
  33. swifty _swiftLP Post author

    no matter how old your videos are, they are still useful till this day. This shows how amazing you are Jeff. 🙂

    Reply
  34. Unfladeldaby Doop Post author

    I feel like I needed to see you struggle towards the end. Like, I needed SOME relatability to you

    Reply
  35. Offmarket investments Post author

    Trouble is doesn't this lead to injury? I find doing high reps with weights to mimmick cardio leads to soreness.

    Reply
  36. Colton Wancho Post author

    how about a full press there buddy. don't cheat it with that 3/4 shit. come on now. lol

    Reply

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