Get a Hot Body With the 4 Minute Fitness Express Workout

December 26, 2016

This article was inspired by listening to Billy Idol song ‘Hot in the City’ it reminds me of the feeling we all like to feel with a hot body and here’s how to start to achieve it with the 4 minute fitness express workout. Let’s first take a look at how fitness is measured so you can understand exactly what you are aiming for and the effects it has on revealing your hot body.

There are two types of energy systems used to improve fitness: aerobic fitness and anaerobic fitness. Aerobic fitness is when you workout at an intensity of 70% or below your maximum heart rate. Anaerobic fitness is when you workout at an intensity of 75% and above your maximum heart rate. What has all this got to do with a hot body? The truth is the effects you have on improving fitness is highly beneficial to achieving your hot body as the fitter you are the higher percentage of body fat you can burn during an activity.

Tebata et al conducted a study comparing 60 minute sessions at 70% VO2max versus 4 minute high intensity training at 170% VO2max. Let’s take a look at the results of the study:

Tabata et al (1996)

70% VO2max
170% VO2max

Cardio Duration

60 minutes
4 minutes



Anaerobic Capacity INCREASE


To conduct a 4 minute fitness workout using the Tabata workout is simply applying interval training do in cycle 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

Some exercise you can do to perform these tabata workout are: push-ups, squats, pull-ups as these work more than one muscle group and will give your body and overall workout to achieve the hot body you desire.

To wrap up in achieving a hot body with the 4 minute fitness express workout, get tested to see where your fitness level is. The fitter you are the higher body fat percent you can burn while exercising to achieve a hot body. Select the exercise of choice for you to workout at the high intensity in cycles of 20 seconds with 10 seconds rest and repeat 8 times for a total 4 minutes.

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