4-Minute Leg Blast

A finishing circuit to fire up fat loss

4-Minute Leg Blast - A finishing circuit to fire up fat loss
I am not a big fan of traditional cardio. Instead, I like to focus workouts on full body training with a mix of strength and conditioning using weights, body weight and kettlebells. I have found that this strategy is the most effective method for fat loss and for overall health and conditioning. Plus, it allows you to save time and get the most bang for your buck in four hours of training each week.

So, how do you do this without fatiguing to the point that your strength workouts suffer?

One of the simplest ways is to do a conditioning circuit at the end of your training session. Today, I want to share a circuit using the SQUAT. This four-minute leg blasting finishing circuit will make your heart rate skyrocket and improve your overall conditioning


4-Minute Leg Blast - A finishing circuit to fire up fat lossAt the end of your training session, set a timer or a clock near you. This circuit calls for quick transitions, so if you have a gym timer app on your phone that will beep when you need to change that would be ideal.

For 20 seconds you will perform a body weight squat—performing as many repetitions as you can. Then, you will hold that low position of the squat for 10 seconds. You will repeat this cycle continuously until the 4 minutes is complete (8 total rounds).


• Make the first movement of your squat from your hips. Push your hips back and sit onto your heels like you were sitting in a chair.
• Drive up by pushing through your heels to return to the starting point.
• As you come out of the squat, engage your glutes and abs by squeezing them both at the same time.
• During the “hold” portion of the squat,  keep your thighs as close to parallel to the floor as you can. The taller you are, the harder it is to go to parallel.
• Exhale as you come out of each squat.
• During the “hold” phase, inhale and exhale as naturally as you can.

Give this short four-minute leg blast a try after your next training session. I’d love to hear about it. Leave a comment here if you are going to try it and then comment about how it went for you.

Thank you to IFBB Bikini Pro Jessica James for demonstrating the Body Weight Squat. Follow her on Facebook and Instagram.

Callie Durbrow

Callie Durbrow is the owner of Durbrow Performance Training and the author of Strong and Sexy in 25 Minutes.

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