Burn Body-Fat, Explode Fitness! With 4-Minute 'Weird' Japanese Workout That Works Like 'Magic!'

How about a 4 to 5-minute workout that burns body-fat, builds lean muscle, and explodes endurance?

You might not think such a thing is possible. Particularly if you've been indoctrinated by fitness magazines, infomercials, or even some of the more 'dogmatic' personal trainers at your local gym. It seems 90% or more of these folks have become so fixed in their approach to fitness that they may have overlooked a valuable technique or two that could boost not only their own performance, but that of their clients as well.

Techniques like hill-sprinting outdoors - a great way to build awesome leg strength, lung power, AND mental toughness. Or body-weight fitness - perhaps the greatest method known to Man for building strength and endurance, with a single workout.

Or the Tabata Protocol. A high intensity training method that takes just 4 or 5 minutes, yet burns body-fat like 'crazy,' builds lean muscle if done in a certain way, and develops one heck of a lot of mental toughness.

Why do most gym trainers, disregard such methods? Because they require no equipment; no weights, gadgets, or tricks; and really no 'expertise.' They ask for nothing but a committed athlete, a sliver of time, and some 'guts' on his or her part, to produce great results.

Such techniques are not money-makers for the fitness industry.

Japanese speed skating coach, Izumi Tabata, formerly of the National Institute of Fitness and Sports, did this: He trained one group of athletes using his personal, high-intensity protocol. They trained four times per week for just four minutes per session. They added one day per week of moderate-intensity training at about 70% of their maximum capacity.

He had another group train five days per week using only moderate exertion at about 70% of their maximum effort.

What happened?

The two groups had similar gains in aerobic capacity. Yet the high-intensity group gained in anaerobic capacity as well. The 'moderate exercise' group did not. This means the high-intensity group improved not only their ability to train aerobically for longer periods of time, but also their 'sprint capacity,' or ability to engage in short bursts of activity.

You know how valuable this is if you've ever played a sport.

Most sports require moderate activity with intermittent bursts of raw power or athleticism. Think of basketball, soccer, or football. There is often moderate exertion, at times even resting; followed by intense bursts of speed or power, in an attempt to 'drive the lane,' score a goal, or move the ball down the field.

Oh yes, another benefit: this high-intensity training method has been shown to burn body-fat even more effectively than standard cardiovascular exercise. Why? It's believed to burn glycogen stores during your workout leaving nothing but fat to burn later. This means that after a short, high-intensity workout, you'll burn body-fat long after your session has ended; a great 'fringe benefit' to becoming a better athlete in the process.

So how is it done?

Well, he used super-tough, 4-minute workouts. He had each athlete train by doing an all-out, 100% maximum burst of activity for 20 seconds; followed by 10 seconds of rest. This was repeated 8 times, totaling four minutes per workout. Workouts were done four times per week; and produced great aerobic AND anaerobic results in the athletes tested.

Here's how to use this technique in your own training to burn fat, build muscle, and boost endurance:

Start by doing your regular workout at about 70% of your maximum effort. It doesn't matter if you run, walk, or bike. Go at this moderate pace to start. At some point during your workout - you pick the time - 'drop everything.' Stop running. Stop walking. Stop biking.

Now, drop and 'give me' 20 to 30 seconds of the hardest, fastest push-ups you can do. Bring your chest to the ground quickly and push-up as hard as you can, so that your upper body 'bursts' up, lifting your hands from the surface. You can even clap your hands together to make it tougher.

Jump up and jog in place for 10 seconds.

Now, for squats. Bend your knees. Keep your back straight. Then jump up and down as fast as possible - and as many times as possible - for 20 to 30 seconds. Go deep into the squat with each repetition. You should be gasping for air when you're finished.

Jog in place for 10 seconds.

Now, do as many 'Mountain Climbers' as possible in 20 to 30 seconds. Go as hard and as fast as possible with this exercise.

Jog in place for 10 seconds.

Now for Eight-Count Body-Builders. Do them as fast and as hard as you can for 20 to 30 seconds. Jump up at the top of the movement to make them even more difficult.

No go back to your 70%-of-maximum running, walking, or biking, session. Complete your workout and you're done for that day.

I've found this technique to work best if you do it 4 to 5 times per week. If you're short on time for a day, you can even do just two of these 4 or 5-minute, high-intensity workouts; one in the morning and one before dark.

Another great way to use the method:

Find a building with 10 or more storeys and a steep set of stairs. Or find a steep hill. Run up the hill or stairs with all your might! Go at 100% of your capacity! Then jog in place for 10 seconds. Drop and do as many push-ups as you can. Run back down the hill or stairs. And repeat! Do this eight or more times for best results.

I think you get the idea.

Use this approach 4 to 5 times per week during your workouts. You'll build an awesome level of strength, endurance, and mental power. Also: it's such a brutally tough technique, you can bet that most of your competition isn't doing it. This will separate you from them.

You'll burn body-fat even faster than with regular, moderate exercise. You'll release natural H.G.H. (human growth hormone), which has been positively linked to greater muscle mass, faster fat-burning ability, thicker skin, even better sexual performance. I forgot about that part. Plus, you'll build endurance AND strength, simultaneously.

What could be better if you're an athlete? Or even if you're a just a 'regular' man or woman who revels in building great fitness; thus leading the 'mass of Men,' by example?

Trust me; the 'world at large,' judging by its increasingly pitiful level of health and fitness, needs you. And should you keep up the good work, they may one day follow you to that place where your body is your ally, and not your enemy.

You lead, world follows. That's the plan!