EstimatedEst. Read Time: 3 minutes

6 pack absMost guys want a set of six pack abs!  It’s no secret. They want ripped abs that they can show off at the beach, be proud of when they’re with a girl for the first time, and even be the envy of their buddies in good old locker room banter.  But getting them is the little snag that keeps tripping them up!

As a trainer who has worked with some of the greatest star athletes and celebrities, I know that most guys are alike.  They are results driven and want to be able to get to their end goal with as little wasted time as possible.


A Shortcut to Abs?

Well, when it comes to abs there are no shortcuts.  Or are there? What if I told you that with one little 4 minute routine you could steadily chip away at the body fat that is covering your six pack right now, until just weeks from now, you’d be seeing an entirely new you staring back at you in the mirror…a beach ready, ab certified version of you?!?

Would you be willing to invest THAT kind of time?? Well, since you’re reading an article about fitness…and as a loyal follower of AthLEAN-X, I know that the answer is most definitely a resounding YES!  Well, as with any good loaded question, you really might want to know what’s required before you just answer YES!

I never said this would be a cakewalk.  Remember, it’s called 4 Minutes of HELL for a reason.  This isn’t Oz!


Four Minutes of Hell

OK, so now that I’ve got your attention here’s how you’re going to turn up the heat on your metabolism to become a fat burning inferno.  The key is in the succession of movements and the fact that rest is a non-factor in this workout.

You will literally be working from start to finish, involving virtually every major muscle group from abs, triceps, biceps, back, chest, shoulders, calves, hamstrings and quads….to every little muscle in between!  Don’t believe me?  Give me 4 minutes and I’ll give you the workout of a lifetime.

Oh and did I mention that you can do all of this in just a very small area of space? That said, here’s the rundown.  You’ll do 30 seconds consecutively of each of these exercises.  If you’re really man enough, you might even then consider giving hell another run for it’s money with a second round!  But only if you dare.

  • Alternating Kettlebell Swings- 30 seconds
  • Kettlebell Skier Hops – 30 seconds
  • Kettlebell Sunrise Sunset – 30 seconds
  • Plyo “X” Pushups – 30 seconds
  • Twisting Pistons – 30 seconds
  • Mountain Climbers – 30 seconds
  • Burpee Med Ball Press – 30 seconds
  • Jump Rope – 30  seconds


If you’re a visual learner and you’d rather watch someone else go through this ab-rewarding torture then you might either want to visit the following link or just press play on the video below.



Either way, if you can just find the dedication deep inside you to commit just 4 minutes a day 5 days a week to putting yourself through a little “hell” so to speak, just think about the rewards of finally having that six pack and what it will mean to you! Hell….I’m going to go do another 4 minutes right now!

Stay Strong,


If you haven’t already seen the “4 Minutes to Hell” workout, or any of celebrity fitness expert Jeff Cavaliere’s incredible and unique AthLEAN-X workout videos then head to youtube right now and watch all of his workouts.  It’s time to start redefining your physique.  It’s time to start your own personal body reconstruXion in time for the warmer weather.  It’s time to get ATHLEAN!

Jeff Cavaliere Headshot

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

Popular & Trending
stop doing face pulls like this facepull mistake
How To Do Face Pulls
By Jeff Cavaliere MSPT, CSCS
September 9th, 2019
Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak...
Body Fat Percentage Men
Body Fat Percentage Men
By Jeff Cavaliere MSPT, CSCS
July 11th, 2023
There are many ways to measure body fat percentage; some wildly expensive and most inaccurate. It's time to give you an alternative method that...
2 reasons your biceps aren't growing and 3 ways to fix it
Why Your Biceps Aren’t Growing
By Jeff Cavaliere MSPT, CSCS
August 22nd, 2019
Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?” I believe I know...
The Perfect Abs Workout
The Perfect Abs Workout
By Jeff Cavaliere MSPT, CSCS
July 31st, 2019
We’ll be following my ‘Six Pack Progression’ sequence as we choose each of the beginner and advanced ab exercises for each abdominal movement...
incline bench press avoid mistakes for upper chest
How To Incline Bench Press Correctly
By Jeff Cavaliere MSPT, CSCS
January 16th, 2024
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
best dumbbell exercises for chest
The Best Dumbbell Exercises for Chest
By Jeff Cavaliere MSPT, CSCS
November 6th, 2023
Today I’m going to share my favorite chest exercises… but there’s a catch. We can only use dumbbells! I’ll show you what to do whether you...
long head triceps exercises
Long Head Tricep Exercises
By Jeff Cavaliere MSPT, CSCS
December 19th, 2023
The triceps make up two-thirds of the size of your arm so the bigger your triceps, the bigger your arm muscles. But not all muscle heads of the...
cable chest workout
Cable Chest Workout
By Jeff Cavaliere MSPT, CSCS
November 2nd, 2023
Today, we're diving deep into the most underrated piece of equipment in your workout arsenal for chest workouts – the cable machine. The constant...
Cable Back Workouts
Cable Back Workouts
By Jeff Cavaliere MSPT, CSCS
December 12th, 2023
If you want a versatile back workout that hits every angle, challenges muscle recruitment patterns, and provides consistent tension, then you can’t...
cable shoulder exerciees
Cable Shoulder Exercises
By Jeff Cavaliere MSPT, CSCS
November 30th, 2023
Unlike barbell or dumbbell shoulder workouts, cables offer consistent tension throughout the exercise, a key factor that can lead to better...