THE 5-minute RIPPED SOLUTION

Why:

A new study conducted at the German Sport University showed that just 4 sets of 30 second all-out performance promoted anabolic processes more than 130 minutes of endurance training, due to higher increases of growth hormone, testosterone, and the T/C ratio (testosterone to cortisol ratio).1 Research shows that short, intense workouts like this can increase exercise performance, insulin sensitivity (so you’re your body can process sugar more efficiently) and fat burning!

How:

Make sure you are fully warmed up before you attempt this brutal interval. This is an all-out 30 second interval followed by a full minute of rest. You will repeat this protocol for 4 total sets. I recommend beginners start with 2 minutes of rest between all-out sets and gradually progress to 1-minute rest periods. If you do this properly and give it 100% you will feel like you got the wind knocked out of you. Yes, it’s only 7 minutes,

but it’s brutal and it works.

TIME (in Seconds)

PERCEIVED

LEVEL OF

EXERTION*

EXERCISE

0-30 10 JUMPING SQUATS

30-90 2-3 Walk around/recover

90-120 10 BASIC BURPEES

120-180 2-3 Walk around/recover

180-210 10 MOUNTAIN CLIMBERS

210-270 2-3 Walk around/recover

270-300 10 JUMPING LUNGES

* 0 being complete rest, 10 being all-out exertion

WARNING: Before starting any training, nutrition or supplement program it is strongly advised that you consult a physician or your family doctor.