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Want to lose belly fat without going to the gym? Try this 5-minute home workout that anyone can do — no equipment, no excuses! In this video, we’ll show you a quick 3-step fat burning routine: high knees, plank, and jumping jacks — all under 5 minutes. Perfect for beginners, students, or anyone with a busy schedule. Do this daily and start seeing real results! 💪 Follow QuickHow for more real-life hacks and daily fitness tips! 📌 Workout Breakdown: 00:05 – High Knees (30 sec) 00:10 – Plank (30 sec) 00:15 – Jumping Jacks (20 reps) 📍 No Gym Needed 📍 Beginner Friendly 📍 Fast Fat Burn at Home . .

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On today’s episode of , I’m taking you through a 4 minute at home tabata workout to lose weight fast. ✔ Get your testosterone levels tested from home -- Use 20% off coupon code: LEAN: https://trylgc.com/LiveLean. Thanks to LetsGetChecked for sponsoring this video. ✔ Tabata Timer: https://www.liveleantv.com/tabatatimer ✔ Live Lean Body Quiz: http://bit.ly/2HxMNfo ✔ Free Live Lean Starter Guide: http://bit.ly/2HvVSoR OTHER AWESOME TABATA WORKOUT VIDEOS: ✔ 4 Minute Plank Tabata Workout For Beginners (ABS OF STEEL WORKOUT): https://www.youtube.com/watch?v=NTQklgNPvkk ✔ 4 Minute Push Up Tabata Workout For The Chest (HOME CHEST WORKOUT): https://www.youtube.com/watch?v=ro_wPS932cM ✔ 4 Minute Tabata Plyometrics Workout For Beginners (BURN FAT FASTER): https://www.youtube.com/watch?v=eLfb54HUtuA READ OR LISTEN TO THIS EPISODE: ✔ Blog Post: http://bit.ly/2HB0TfR ✔ Podcast: https://www.liveleantv.com/podcast This tabata workout is all about speed. We are incorporating exercises that require foot speed and overall cardio and core conditioning. That’s right, during this tabata workout, we’ll be moving quickly from speed squats, to jump burpee push ups, to mountain climbers, to high knee taps. If you have a jump rope, you can replace high knee taps with the high knees jump rope. Here’s how this 4 minute at home tabata workout to lose weight fast is structured: Total time: 4 minutes. Type of workout: Tabata workout: - 20 seconds of work - 10 seconds rest After the 20 second work interval, take a 10 second rest, then complete another 20 second work interval, etc. Number of circuits: 2 circuits. Exercises: A1. Speed Squat Reps: 20 seconds Rest: 10 seconds Coaching cues: This exercise is all about speed. Drive through your heels and use your arms for momentum. Focus on keeping your core engaged by flexing your abdominals and really give it all you got. A2. Jump Burpee Push Up Reps: 20 seconds Rest: 10 seconds Coaching cues: This full burpee variation includes both the jump and the push up. If the jump burpee push up is too difficult, modify it by removing the push up and just completing the jump burpee. But try to push yourself. A3. Mountain Climbers Reps: 20 seconds Rest: 10 seconds Coaching cues: Mountain climbers are a great cardio exercise that also hit the lower abs. Get down on the ground on all fours and focus on keeping your spine in a neutral position by engaging your core and sucking in your belly. A4. High Knee Taps Reps: 20 seconds Rest: 10 seconds Coaching cues: If you have a jump rope, you can replace high knee taps with the high knees jump rope. If you’re doing high knee taps, focus on bringing your knees up really high. To ensure you’re bringing them high enough, place your hands in front of your body, then tap your knees to your hands. Also, suck in your belly and keep your core strong. Great job. That’s one one round. The finish line is so close. Rest 10 seconds, then complete one more round, starting with speed squats. When should you complete these 4 minute tabata workouts? Use this 4 minute at home tabata workout to lose weight fast, as a workout finisher at the end of your resistance training workout, or immediately after you wake up in the morning. By incorporating more of these tabata workouts into your daily routine, you’ll be burning fat more efficiently, throughout the day and night. Subscribe Here! http://bit.ly/SubLiveLeanTV Check Out Our Top Videos! http://bit.ly/LiveLeanTVTopVideos WANT MORE DAILY TIPS ON HOW TO LIVE LEAN?: ✔ INSTAGRAM: http://www.instagram.com/bradgouthro ✔ INSTAGRAM: http://www.instagram.com/JessicaGouthroFitness ✔ INSTAGRAM: http://www.instagram.com/LiveLeanTV ✔ SNAPCHAT: http://www.snapchat.com/add/bradgouthro ✔ FACEBOOK: http://www.facebook.com/LiveLeanTV ✔ TWITTER: http://www.twitter.com/bradgouthro ✔ TWITTER: http://www.twitter.com/LiveLeanTV ✔TIK-TOK: https://www.tiktok.com/@bradgouthro https://www.tiktok.com/@jessgouthro #LiveLeanTV About Live Lean TV: Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week! Business Enquiries: [email protected] 4 Minute At Home Tabata Workout To Lose Weight Fast (BODYWEIGHT SPEED) | LiveLeanTV https://www.youtube.com/watch?v=887f5Xs1f2A Live Lean TV http://www.youtube.com/LiveLeanTV

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How Testosterone Affects Fat Loss: Real Science of Low-T | Thomas DeLauer: I'm sick of the lack of legitimacy behind testosterone, so let's clear some of this up. I work with a lot of men that are battling Low-T by helping them with their lifestyle at http://www.ThomasDeLauer.com As men age, their testosterone levels decline. This is exacerbated by an increase in SHBG (sex-hormone binding globulin), which binds to testosterone and thus reduces the amount of free testosterone in the body. Low testosterone levels have been linked to obesity and many other health problems, including fatigue, memory problems and reduced muscle and bone mass. So what is the impact of testosterone on body fat? Testosterone and energy - low levels of testosterone are linked with low energy levels. Regaining regular testosterone levels can increase energy and lead to weight loss. Studies have found that testosterone supplementation reduces total body fat percentages. Obesity is often correlated with low testosterone levels in men. Just as testosterone therapy is associated with decreased obesity, losing weight is associated with increased testosterone levels. An article published in 2014 in the journal of Current Opinion in Endocrinology, Diabetes and Obesity looked at the existing data regarding testosterone therapy in overweight and obese men with testosterone deficiency (hypogonadism). -Many weight loss supplements have dangerous side effects or are ineffective -Looked at weight loss, BMI, waist circumference and body composition -Evaluated long-term testosterone therapy -About 40% of obese nondiabetic men and 50% of obese diabetic men over 45 have low levels of free testosterone -Many studies have found that testosterone therapy in obese men is correlated with increased lean body mass, weight loss, decreased BMI and reduced waist circumference. -Weight loss is significant and sustained with long-term testosterone therapy Testosterone plays a part in protein, fat and carbohydrate metabolism. -Testosterone is involved with mitochondrial function and thus energy production and utilization -This interference with energy production is likely why those with low testosterone levels experience a lack of energy -Testosterone therapy has been found to increase lipid oxidation and normalize glucose use in the body. It was found to increase energy and motivation. Weight gain is associated with an 88% increase in body fat and a 12% increase in lean body mass (LBM) and weight loss with a 72% decrease in body fat and a 28% decrease in LBM. -With testosterone therapy LBM has been shown to increase. -Increased LBM means increased energy expenditure at rest -Testosterone therapy is also associated with improved cardiometabolic function Testosterone deficiency is linked with a decrease in energy metabolism from fat and an increase in energy metabolism from glucose. -Testosterone therapy has been shown to increase lipid metabolism Safety? Safety is the main concern with testosterone replacement therapy. Possible risks discussed in literature include: -Increased risk of prostate and breast cancer -Liver toxicity and tumors -Sleep apnea exacerbation -Testicular infertility and atrophy It is necessary to talk with your doctor before starting testosterone therapy. Summary: If you are a male struggling to lose weight, testosterone therapy is a promising treatment to help with not only weight loss but body composition, energy levels and overall health. References: 1. Dose-dependent effects of testosterone on regional adipose tissue distribution… http://press.endocrine.org/doi/10.1210/jc.2003-031492?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed 2. Testosterone and weight loss: the evidence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154787/ 3. Effects of testosterone treatment on body fat and lean mass in obese men on a hypocaloric diet… https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054608/ 4. The benefits and risks of testosterone replacement therapy: a review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2701485/

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