The Cleary Theory

You've Only Got 7 minutes to Workout. You Want to Burn Some Fat. Do This

April 07, 2015 • ☕️ 2 min read


There’s no point spending hours upon hours searching for the world’s hottest, most effective fat loss program if you don’t have the time nor the will to get it done.

An ‘okay’ plan followed well is immeasurably better than the perfect plan that you don’t follow through on.

When it comes to getting results for fat loss, consistency is paramount.

And what’s the best way to ensure consistency? Practicality.

Below is a workout that’s so short and simple, you’ll swear it can’t possibly be beneficial.

But that’s exactly what makes it effective. Everybody can push themselves for SEVEN minutes.

All you NEED is the following equipment:

  • your body.
Now what exactly are you to be doing? 

Well that’s what makes it so interesting. You can apply this protocol to a plethora of activities.

Sprinting, rowing, cycling, bodyweight squats, pushups, battling ropes etc.

If you don’t have any equipment available then just choose an exercise that requires no equipment. Simple.

It doesn’t really matter. What does matter is that you work HARD.

Personally, I enjoy sprinting (on the beach), INCLINE treadmill sprints and airdyne sprints. But that’s just me.

Here's what you're gonna do:

First, warm up lightly with a couple of minutes of doing whatever you're about to do. Get loose. Get your blood flowing. 

If you’re going to be sprinting, go for a light 2 minute jog. You get the idea.

When ready, you’re going to begin your first WORK interval of your chosen exercise. So if you’re sprinting, you sprint at least 85 percent of your maximum effort until the time has elapsed. Then you’ll REST for the required time before performing the next interval:

Screen Shot 2015-04-04 at 1.26.48 PM

Cool down with another 2 minute jog or until you feel your heart rate begin to come down. Then proceed to walk off the feeling of sickness…

This is a type of HIIT (or, High Intensity Interval Training)

It's awesome for two main reasons:

1. It’s short. But tough. (you need to push yourself to at least 85% of your maximum effort.) 2. For time efficiency, it burns fat better than anything else. HIIT burns more calories than either low or moderate intensity cardio. That’s true for ANY given duration.

HIIT also teaches your body to use fat tissue more effectively for fuel as opposed to your muscle glycogen (sugar) stores. This is due to HIIT working the fast twitch muscle fibres so intensely.

Essentially, we become more metabolically efficient.

And that means more strength, retained muscle mass and greater fat loss.

Win. Win. Win.

Oh, and THEN we have the afterburn effect.

HIIT, in comparison to other less intense methods of training, results in much more of something called EPOC.

EPOC stands for ‘Excess Post-exercise Oxygen Consumption’. In simple terms, your metabolic rate remains elevated AFTER the workout for up to 48 hours.

That’s right, you’ll still be burning fat when you’re sleeping. Sounds like a good tradeoff for 7 minutes of hard work doesn’t it?

What are the drawbacks?

It’s hard. So I suggest you man up. *

Good luck.

Ladies, you can WOman up. Or something.

Any questions? Tweet me.

Perhaps share it with some people you care about too.


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    The Cleary Theory

    Matt Cleary

    Matt Cleary's musings on fitness, startups and tryin' to live the good life. You should follow him on Twitter