On today’s episode of Live Lean TV, I’m fueling the Live Lean Nation with my latest fat burning 5 minute full body no equipment bodyweight workout.
Welcome to the 5 minute demolish your body fat workout.
Living Lean is not just about lifting heavy weights, then putting them down.
We also train and move our body like an athletic Olympian.
During this no equipment cardio workout, I will have you training like an athlete.
Even though this follow along metabolic cardio workout only takes 5 minutes, get ready to jack up your heart rate and watch your calorie burn skyrocket.
It’s time to get results.
Here’s how this 5 minute full body no equipment bodyweight workout is structured.
This is a “Brad Says” style workout.
Remember the game “Simon Says” from junior high school?
Well I’ve adapted that game into a workout called “Brad Says”.
Once you’re ready to workout, simply click play, and do what I say.
Make sure you keep your eyes on me and follow everything I do throughout this no equipment cardio workout.
The goal of this cardio workout is to burn as many calories as you can, in just 5 minutes
No equipment is needed for this bodyweight only workout.
There are no set rep counts for these exercises.
Simply follow along rep for rep with me, then switch exercises with me.
In other words, stay with me and do everything that I do.
This is a 5 minute continuous set, so don’t stop until I stop.
Complete this 5 minute set one time.
By the 2 minute mark, you should be feeling the lactic acid burn in your muscles.
Get comfortable with it, because that lactic acid is your fat burning friend.
Once you hit the 4 minute mark, think of it as the fourth quarter of the game.
Keep it going as you’re almost there.
You can do it.
Trust me, once you’re done, you’ll be feeling like a million bucks.
There are no scheduled rest periods within this 5 minute workout.
However, you know what your body can do, so it’s important to stick to your own fitness level.
Just make sure you are pushing yourself to a level to get out of your comfort zone.
If you need to stop, stop and take 2 deep breaths, then get right back into it, and keep moving.
Before starting this full body no equipment bodyweight workout, complete a brief warm up to bring your heart rate up to approximately 100 beats per minute.
Once you do this, your body should be ready for this 5 minute “Brad Says” workout.
Click the links below for a step-by-step exercise demonstration of each exercise.
Here are the exercises included in this workout.
High Knee Sprints coaching cues:
Air Squats coaching cues:
Carioca Suicides coaching cues:
Carioca Plyometric With Plyometric Push Up coaching cues:
Jump Squat coaching cues:
Jump Burpee Push Up coaching cues:
Side To Side Lateral Shuffle Floor Tap coaching cues:
Side To Side Lateral Shuffle With Jump Burpee Push Up coaching cues:
Isometric Squat coaching cues:
That was our 5 minute demolish your body fat workout.
Are you feeling good now?
I told you 5 minutes was all you needed to get in a good sweat.
There are no excuses why you can’t fit 5 minutes into your day to train your body like an olympic athlete.
During this workout, my heart rate hit between 140-150 beats per minute, which is within the fat burning zone.
If you’re wearing a fitness activity tracker, such as a heart rate monitor, your heart rate will vary depending on what your fitness level is.
As your fitness level improves, your heart rate levels will come down.
This is why heart rate monitors are a great tool to have to keep track of your fitness level progress.
Our members have access to over 100 delicious and easy cooking lesson recipe videos showing you how to make healthy meals, snacks, and sides.
They also get weekly meals plans, as well as monthly workout programs, and so much more.
If you’re ready to take control back of your health, I invite you to join us at Team Live Lean and change your life.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.