How to Get a 6 Pack in 4 Minutes (WORKS EVERY TIME!)




How to Get a 6 Pack in 4 Minutes (WORKS EVERY TIME!)

About This Class

If you ever wanted to get a 6 pack and wanted to do it quickly, then this is a must watch video. Here I’m showcasing what Japanese social media influencer Hiiragi Sensei did to get impressive abs and build more muscle with just a single 4 minute workout repeated every single day for 5 months. But was it the ab workout he did or something behind the scenes that was responsible for his real results? Let’s break it down.

So the gameplan for Hiiragi was to perform a basic one exercise workout for 4 minutes in Tabata style. This means that he performs the single exercise for 20 seconds and then rests for 10 seconds every 30 second period. He continues this for a total of 4 minutes. The exercise of choice was the basic burpee. I will say however, that the one that he called a burpee was actually not quite a burpee. The removal of the chest to ground requirement of the burpee resulted in him performing a simple squat thrust. This is still a metabolically demanding exercise but not quite as difficult as the full chest to the ground version that he likely should have chosen - particularly if he wanted to build more muscle.

Nonetheless, he performed this workout every single day for 5 months.

There were no days skipped. As his conditioning level improved he was able to do more and more burpees in that same 4 minute workout. He started out getting about 5 reps done in every 20 second period and finished at the end of 5 months with the ability to perform 8 reps every 20 seconds for the entire 4 minutes. This was obviously a form of progressive overload and something that helped him to build more muscle during the period, not just lose the noticeable amount of fat that he did.

In total, it is claimed that he lost 13.5kg (or 28lbs) in just 150 days.

If you were to do the math however, you would have to be a little skeptical, as am I. A minute of burpees burns on average about 15-17 calories per minute. Obviously this will vary depending on the size of the individual, the amount of body fat they carry right now and the speed at which they perform the reps.

The point we are going to highlight is that in a 4 minute workout of just burpees, the most calories he is going to be able to burn is 68. This is the 17 calories per minute for 4 minute calculation I just referred to. Now if you extrapolate that out for 5 months or 150 days you see that in total, he burned around 10,200 calories from the workouts. Divide this by the 3500 that is roughly equal to a pound of body fat and you’ll see that this is only responsible for 3 of the 28 pounds lost.

So how did he really do it?

The same way you or anyone else will have to do it if you really want to get a six pack - through diet. There is no way around the fact that the only way to get abs fast is to focus first and foremost on what you’re putting in your mouth. There is no magic 4 minute ab workout that is going to strip away the body fat and give you 6 pack abs.

As Hiiragai was gaining consistency with his daily workout he was also starting to hold himself more accountable to the process as a whole. No more did he bail on his nutrition and choose bad food selections with reckless abandon. Instead, he started to value the effort and consistency he was putting in with the workouts and was less willing to blow it by eating poorly. With improved quality of food choices and more responsible portions, he was able to really start losing body fat and getting 6 pack abs to show.

In the end, it was only through the nutrition improvements that he was able to lose 25 of the 28 pounds.

If you want to get a 6 pack you will have to learn how to eat smarter.

That is where my recommendation of something else you can do for 4 minutes comes in.

Head to

Begin by selecting 4-5 starchy carbohydrates that you can’t live without (and shouldn’t be asked to if you want to experience long term success). In my case it would be pasta, sweet potatoes, oatmeal, rice and beans. Then, select as many fibrous carbohydrates as you like. Make sure that you’re not just eating them every meal but eating them in a much higher quantity than the starchy carbs if you want to get six pack abs.

Finally, select your proteins. Be sure to include one at every meal if you want to experience the meal satiety that comes from them and also support muscle growth and repair in the process.

If you’re looking for a step by step workout that provides you with no-fail daily meal plans as well, be sure to head to and use the program selector tool linked below. This will help you to find the plant that best matches your current goals.

Meet Your Teacher





Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).


Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.


In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.


Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.


Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

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