C4 Powered by Workout Muse's 50:10 audio circuit

I created the C4 in response to my displeasure of cardio machines and conflicting desire to burn fat.

The C4 is a High Intensity Interval Training method (HIIT) that works your entire body and boosts total fat burning, not during the workout but up to 48 hours after.

It's pretty simple, essentially all you do is perform the following full body movements back to back:
1. Jumping Jacks
2. Squat Thrusts
3. Squat Jumps*
4. Mountain Climbers*
*if you have knee problems, perform the squat jumps with out your heals leaving the floor - just squat down and use your arms to explode up. For the mountain climber, stand against a stable object and kick the feet down & up at a slower pace.



In this video, I used Workout Muse's 50:10 cardio audio but you can use any length of time or amount of reps. I recommend:

• Beginners: 7 jumping jacks, 7 squat thrusts, 7 squat jumps and 30 seconds of mountain climbers with 10 seconds rest in between
  
• Intermediate: 10-10-10-40 with 10 seconds rest in between
  
• Advanced 50 seconds-50 seconds-50 seconds-50 seconds with 10 seconds rest in between

Regardless of the level, aim for four sets, resting 60 seconds in between each set.