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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Five minutes. If that makes you feel really good because
you’re thinking “Oh my God. Finally, and easy workout.” Not so fast. You should know by now that when you come
here five minutes doesn’t mean coasting through your workout. It actually means exactly the opposite. Five minutes means ramping up the intensity
level on your workout to levels you haven’t even tried before. I say ‘tried’, because a lot of times it will
hold you back from getting to your goal, it’s the fact that you’re just not putting in the
effort that you’re capable of. So I’m going to show you today how we’re going
to do that. We’re going to take it to the frantic level. Now, that doesn’t mean sloppy, shitty performance
on your workout. No. It actually means you’re going to carry out
the exercises as they’re supposed to be done, but at a much higher effort level. So when we look at the workout here, we want
to make sure that whatever it is for you – maybe it’s not exactly the level that I’m demonstrating,
but what it is, is something different that you are used to giving. This will make five minutes feel like 55 minutes
really, really fast. So here’s what we’re going to do: you get
on the floor and you go to the first exercise. It’s mountain climbers. Now, mountain climbers is one of those exercises
that we tend to do, sort of like this. You know, as if we’re going to do it for 60
minutes. That’s not what we’re looking for here today
because we’ve only got five minutes to prove our point. What we’re going to do is take it to that
frantic level, and I’m going to do them like this. Obviously, the effort level is much, much
higher, and because I’m only doing it for 30 seconds I’ve got to give it everything
I’ve got. As I said, if your effort doesn’t look exactly
like this, at least make sure it looks more than what you’re used to giving. After that we immediately go into 20 seconds
of a side kick through. A side kick through is another exercise that
could be done like this because that is a side kick through, but I could also do a side
kick through like this. That will be much more frantic. In other words, much more high-effort, much
more intense, more appropriate for when we’re cutting down the time for when we’re working
out. Then we go into 10 seconds of our final exercise
here, which is squat burpee. So burpees: people do them all the time. They kind of do them at this pace because
they’re planning out that they’re doing it for a long period of time, so “I have to pace
myself.” We ain’t pacing ourselves here, guys. We’re into actually exerting as much effort
as you humanly can give out in five minutes. So we’re going to do ours in a shorter range
of motion, in a much more explosive way. Again, if you can’t do it with this type of
pop up and down, at least do it as quickly as you can. Now, you get a 10 seconds rest period. I know it’s short, but we don’t have much
time to play around with here. We’re going to back through this circuit again. What you did for 30 seconds is now done for
10. What you did for 20 seconds is now done for
30. And what you did for 10 seconds is now done
for 20, okay? You’re going to wrap around, same exercises. The second time through you’re going to get
20 seconds rest. Then we’re going to come through one more
time and whatever you didn’t do for 30 seconds yet, you’re going to do that for 30 seconds. Whatever you didn’t do for 20, you’re doing
for 20. And whatever you haven’t done for 10, you’re
doing it for 10. But the same three exercises, with as high
of an effort level as you possibly can, and this time you’re getting a 30 seconds rest. Which leaves us one more minute. In that last minute you’ll do 20 seconds of
each exercise without rest. That is five minutes. Now I’m going to show you how it looks. As you can see, I’m already a little bit out
of breath because I’ve already done this, but I’m going to get back down here again
and do it with you. All right, guys. Let’s take a look at it in action. So there you have it, guys! Five minutes later. Hopefully you’ve proven to yourself one very,
very major point. That is: effort is going to trump everything
when it comes to the results that you see from your training. I don’t care how long you want to train
for. Especially if you plan on training for a short
period of time, your effort level better be even more through the roof than ever before
if you want to see results from that. I think it’s a great way to train because
as natural athletes – as people that train without the assistance of drugs – you’re
going to need to be able to find ways to train hard, but then get out of the gym, and optimize
your recovery. This is one way that we can do it, but as
I said, it ain’t easy, and you’d better be prepared to work. That being said guys, I work you and I’m glad
to work you. Our ATHLEANX training program is designed
to work you hard, but not work you for very, very long. That five minutes – if you’re looking for
only five minute workouts, you’re probably not at that stage where you’re really committed
to what we’re doing here. However, if you’re looking for a little example
to convince yourself that it can be done, that there’s much more level of effort left
in you that maybe you’re holding onto; then this is perfect for what we’re trying to do. In the meantime, guys, our programs are over
at ATHLEANX.com. The Max Shred program that I’ve been doing
lately, which has gotten me in better condition, but at the same time it’s got that side effect
of allowing me to drop some more fat than I already had; it works, guys. That’s over at ATHLEANX.com as well. In the meantime, if you’ve found this video
helpful leave your comments below. Let me know what you want to see and I will
do my best to bring those videos to you here in the days and weeks ahead. All right, I’ll see you soon.

100 thoughts on “5 Minute Home Fat Burning Workout (FRANTIC FAT LOSS!)

  1. Hi there! I have a question! How many calories would a 27 year old male adult with 10% body fat burn? Doing a great job! Keep it up!

  2. This…is bad ass! I couldnt finish straight through and I'm in decent shape! I had to break it up and do the final round after about 15 minutes of rest. It's way harder than you would think, but that a good thing! My heart rate went up fast and it worked up a good sweat. In fact, almost half an hour later, the sweat is just beginning to stop. This is the equivalent of a 30 min walk/sprint session rolled up into a 5 minute workout. Ill give it to Jeff. Every exercise routine I have done of his does exactly what he says it will do. As far as I know, he is the best fitness trainer on YouTube hands down.

  3. Perfect full body workout for active 80 yr old Mom!>>>ur2.pl/1143 Work at your own level and pace to keep aging bones & joints moving. Best purchase for her, ever. Would highly recommend for all, especially active seniors.

  4. watches the video me: just 30 seconds? I can do planks for a minute.

    10 seconds in to the workout: Fuck You Jeff.

  5. Whoa, Jeff…looks intense..I am somewhat school and remember being warned to keep intensity under 70% max heart rate to maintain aerobic metabolism which burns fat…too high intensity kicks u into anaerobic metabolism that burns glycogen…has this been debunked?

  6. Hi Jeff

    Would like to see a 2019 fat burning routine based on the knowledge you've acquired since you made this video.
    A lot of us trying to get in shape for the new year

  7. wish i could do a burpee without feeling like mike myers is stabbing directly in my shoulder every time i try to push my body weight off the floor

  8. Hello i need a quick answer. Doing this i felt the next day pain in the upper part of my quads. I did it again and this time i'm stretching my quads but i think that would do nothing because i can't reach where the pain is. How do i stretch that area?

    Sorry if this isn't clear i can't speak clearly cause i have a very bad english. If i can't find a solution i'll stop doing this excersice 🙁

  9. Biggest question. Is ..how to time oneself doing this ?? Regularly use a stopwatch or a countdown timer ??

  10. Here are some synonyms for the so called word "trump":
    .. outshine, outclass, upstage, put in the shade, eclipse, surpass, outdo, outperform

    beat, be better than, do better than, better, top, cap

    informal be a cut above, be head and shoulders above, leave standing, walk away from
    USE THEM 😑

  11. Been watching this guy for years he is a beast man! I’m 24 and not nearly as close to healthy as he is I’m like 23% body fat smh

  12. I do this workout but i have a major drawback. i suffer from short breath. I try but well. not for as long. but i do it.

  13. My problem is I live on the 2nd floor of an apartment complex so I don’t want to make noise for the neighbors below 🙁

  14. MAN!

    i did this exercise and tried to maintain the intensity and by the 2nd set, i was already panting

    after 1st try, my lats and shoulders were sore for 3 days from all that mountain climbing that i hadn't felt in years with weight lifting

    but, i like it!
    i'm going to put this in for my warm up exercise before lifting weights

  15. Mastered by professionals. Do not repeat at home!
    We do similar sets as a warmup for mountain bike downhill riding in the beginning of riding day. Three sets of these.

  16. Cav, My boss said I couldn't do 50 Burpees in 5 minutes. I did, but it's a great 5 minutes. Didn't say it didn't hurt, but it was good.

  17. I made a 6 minute version with rests for recovering/preparing before each exercise and mostly so I don't die:
    mountain climbers 30 (rest 10)
    side-kicks 20 (rest 10)
    burpees 10 
    rest 30

    mountain climbers 10 (rest 10)
    side-kicks 30(rest 10)
    burpees 20
    rest 30

    mountain climbers 20 (rest 10)
    side-kicks 10 (rest 10)
    burpees 30
    rest 30

    all exercises 10

    PS. I also set an interval timer for 36 sets of 10 seconds and just count 10s. 
    So, his 5 minute version would be 30 sets of 10. 🤓
    -Shawncey

  18. Who did the drums for this video? Not trying to get off topic or anything but yeah I could do 5 min listening to that. That was awesome!

  19. I burned 500 calories just by watching this and I'm gonna watch it again, See guys no pain no gain…. So let the Gains Begin!!!

  20. Why do you start most of your vids with "whatsapp guys". No "whatsapp guys" any more, please. I use Viber.

  21. I’m a beginner and I’ll admit I didn’t make it through with the recommended breaks. I also admit that, as he said at the end, I’m not quite aspiring to the intended Athleanx level. However, as a college / grad student who’s trying to make working out a daily part of her life, the bodyweight section (especially these five minute bursts) are an immense gift. It leaves me with no excuses, and it inspires me to improve beyond my current level. I also prefer dancing over pure bodybuilding, so I aim to keep dance oriented exercises as my primary source, but these provide a wonderful accompaniment and will probably help immensely once summer ends and I have to go back to school. Fingers crossed that I can instill good workout habits now so that I can maintain them back at school! These five minute bursts will definitely help with that.

  22. I’m a 64 ear old male that You have helped A Lot. Thank You Sir. You are a Very Impressive person who has a Lot to offer. Thanks again Jeff

  23. not gonna lie,the mountaineer,i try to do 5 sets of 30 sec… is killing me,maybe it's because i spread my arms to wide open,reason for that is not just burning my beerbelly-fat but als put my chest under tension,lose fat and gain muscles/strength…no idea if it works tbh or if it is a big no no…i see the results quickly but the results dissapear just as quick if i have a hard week at work and kinda slack,the burpees,never done that ( yet ) i go with rapid ropeskipping for cardio and the side trough,well i keep falling on my ass,my body doesnt seem to want to do them correctly and i end up swinging the wrong leg :/

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