I am going to let you in on a little secret. You don’t need to spend hours in the gym, slaving away, with little or no results. All I ask of you is 32 minutes a week, to get the body you deserve.

The training below is what’s called MINIMUM EFFECTIVE DOSE. This is simply the smallest dose that will produce a desired outcome. In your case, fat loss and muscle gain.  Anything beyond the MED can be wasteful.

For example, to boil water, the MED is 212°F (100°C) at standard air pressure. Boiled is boiled. Higher temperatures will not make it “more boiled.” Higher temperatures just consume more resources that could be used for something else more productive.

Sometimes more is not better. This goes for exercise too.  Indeed, your greatest challenge with the routine below is resisting the temptation to do more. When followed to the letter, this MED routine below not only delivers GREAT results, but it does so in 32 minutes a week.


Follow the training below, 4 times per week (Monday, Tuesday, Thursday, Friday) for six weeks. Use nothing less than 100% effort.

You can thank me later.

Day 1

Close grip push-ups 10 reps (Can be done on an incline surface)

[youtube https://www.youtube.com/watch?v=1X5jcVyvkgk&w=560&h=315]

Inverted rows 10 reps

[youtube https://www.youtube.com/watch?v=5LZa9TzkjRg&w=560&h=315]

Kettle bell swings or Triple extensions -20 reps 

[youtube https://www.youtube.com/watch?v=q0jalJ-3e7U&w=420&h=315]

Rest 60 seconds and repeat this for a total of 5 rounds


Walk for two minutes and then sprint for 15 seconds (100 % effort) followed by a 15 second walk. Repeat for five work/rest intervals and then cool down with a three minute walk.

(This can be done on treadmill, track, bike, rowing machine, elliptical. You choose)


Push-ups – 10 reps

[youtube https://www.youtube.com/watch?v=Eh00_rniF8E&w=420&h=315]

Side planks- 15 seconds each side

[youtube https://www.youtube.com/watch?v=wqzrb67Dwf8&w=420&h=315]

Bodyweight squats 20 reps

[youtube https://www.youtube.com/watch?v=p3g4wAsu0R4&w=560&h=315]

Rest 60 seconds and repeat this for a total of 5 rounds



The scale and the mirror may become your best friends after this. 🙂

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