If you want to burn serious body fat, you do not need any equipment – just 10 minutes or less, some freedom of movement and the determination to push yourself to the limit.
This training lasts no seven minutes. In fact, it will feel like hell.
Unlike average training, where you work for about 30 seconds at a time, the shred set shown in the above video maximizes every second of your workout. Her goal is to last 7 minutes – 7 exercises of 1 minute each – without a break.
It's intense, but training forces you to spend as much time as possible on the job. Training density melts more fat during and after exercise, stimulates muscle growth and increases muscle endurance than many hours of gym workouts. Following these principles, I have developed RIPTENSITY, a fat-focused program designed to help you achieve the best shape of your life.
Why can you put so much work into every minute? I've programmed the shred set to switch between lower body movement, upper body movement, or cardio in an athletic full-body metabolic cycle. The same muscle group is not trained continuously, so it can recover while another body part is working.
This shred set is also an excellent indicator of your overall fitness, as it targets your entire body, challenges stationary cardio, recruits your fast-twitch muscle fibers, and trains your muscles in multiple levels of movement.
If you can do all this in just 7 minutes, imagine what you can do with multiple shred sets in a row. Run the shred set three times in succession, pausing between sets for one minute each.
Or you can increase the intensity of the movements, making the variations more difficult from round to round.
Instruction: Perform each exercise in a row for one minute at a time with little or no pause.
- Side squat to reverse the fall step
- Inchworm with pushup
- Walking foot fire
- Squat momentum to reverse the fall step
- Kick-through pushup
- Reversing the fall step to the front kick
- Burpee switch