Best DIET PLAN to LOSE FAT FAST (4 WEEKS) _ Step by Step Diet Plan

Stop but look , stay right here .

We're gonna do another bonus .

13 minute fat burner workout right here in 16 , 15 seconds right here .

Come on .

Just hang in there with me and look , if you just did this workout , I promise you .

It's not gonna be as , as intense as the workout .

You just did it to be a easy bonus .

13 minute fat burner workout .

You ready ?

Three seconds .

You ready ?

Go just doing 10 seconds right here .

10 seconds on 10 seconds on .

I told you it can be easy if you just did this workout .

21 stops , 10 seconds on 10 seconds off .

That's all we're doing real easy .

You ready ?

Go right here doing the same thing every 10 seconds .

I want you to peddle like you can lose £10 in 10 seconds every 10 seconds , losing £10 .

That's how fast you gotta peddle .

Stop again .

I know you're tired of seeing it , but it's very important .

Every 12th bird try to go faster and faster .

I maintain that same level of speed .

Go same intensity a little bit faster .

Come on , keep going .

Like I said , that's all we doing .

The 10 , 10 of .

Please tell me that , that you're still here .

Please tell me that you didn't quit because it was , you thought you was saying it wasn't 321 , 12th burst .

That's all we doing .

10 , 10 , 10 seconds is easy compared to the workout .

You that you just did 321 stop , 10 seconds on 10 seconds off .

All we doing now pedal like you can lose £10 in 10 seconds .

Go .

Come on £10 in 10 seconds right here .

Make that bite shape .

See those water bottles on that table .

They're shaking right now .

That's how fast I want you to go .

Stop .

Come on now , this ain't a movie you shouldn't be watching this .

You should be doing this .

Go right here as fast as you can .

That's right .

Act like you want it .

Prove to yourself that you want .

You mean all you got stop really easy .

10 seconds on 10 seconds off .

You ready ?

Go .

Come on .

How much weight can you lose in ?

10 seconds ?

Can you get £10 off and need 10 seconds right here .

How about £5 in five seconds ?

You can do it .

I know you wanna do it .

That's why you gotta pedal hard right here .

Stop , go right here .

Just 10 seconds of your time .

Just 10 seconds of your time .

That's all it .

Is that right ?

Go right here as fast as you can .

That's right .

Act like you want it .

Prove to yourself that you want .

You mean all you got stop really easy .

10 seconds on 10 seconds off .

You ready ?

Go .

Come on .

How much weight can you lose in ?

10 seconds ?

Can you get £10 off and need 10 seconds right here .

How about £5 in five seconds ?

You can do it .

I know you wanna do it .

That's why you gotta pedal hard right here .

Stop , go right here .

Just 10 seconds of your time .

Just 10 seconds of your time .

That's all it .

Is that right ?

321 that it out as best you can focus on everything .

Think about that reason why , like I said , if you don't have a reason to stop , if you don't have a reason why you wanna lose weight , then you probably think about quitting , make that reason big enough .

So that , so , so that you're never thinking about quitting , you ready ?

Go , the bigger the reason , the , the bigger reason you won't quit .

Right .

Come on three more seconds .

Start , got 30 more of these , get 30 more left .

What's 30 times ?

10 , 300 seconds ?

You ready ?

Go ?

What's the math on that ?

Let me see .

That's about five minutes of work left .

That's five minutes of work .

Stop .

Remember .

Keep your eyes on the prize .

What's that reason ?

And like I said , if you keep doing this workout in about two weeks , two months or three months , you're gonna , you're gonna go in that short period of time , you're gonna lose a whole lot of weight .

Five seconds start , this is a bonus 13 minute workout right here .

Go right here .

Five seconds .

Maybe the last five fast in the first five seconds , stop .

Maintain that same top level speed .

Go shake that bite , make it shake .

That's how fast I want you to go .

Try to break the bike , try to break it .

That's how fast I want you to go .

321 stop .

And like I said , if you keep doing this workout in about two weeks , two months or three months , you're gonna , you're gonna go in that short period of time , you're gonna lose a whole lot of weight .

Five seconds start , this is a bonus 13 minute workout right here .

Go right here .

Five seconds .

Maybe the last five fast in the first five seconds , stop .

Maintain that same top level speed .

Go shake that bite , make it shake .

That's how fast I want you to go .

Try to break the bike , try to break it .

That's how fast I want you to go .

321 stop .

Remember somebody is after you in five seconds , you're gonna have a zombie that's chasing you .

A snake is chasing you .

A bear is chasing you go .

Do not get caught .

See that bear is right there behind .

You do not get caught .

That's how fast you need to go .

Like always chasing you and they do not care that you're tired .

Stop on three more seconds .

We're gonna try to maintain that same level .

Go maintain that same level , that same level of intensity .

I'm not saying you have to go faster than me , but you need to beat yourself if you're going .

If you've been going 20 miles an hour , always shoot for 20 point .

01 .

Try to set new records every time I say , go the time I say go , try to go 0.01 faster .

Go a little bit faster .

A tiny bit more .

Can you give me that extra inch , that extra centimeter , that extra millimeter .

Just a little bit more , tiny bit more .

That's all I want .

Stop halfway finished .

You got 20 more d that's 200 seconds .

That's 3.5 more minutes of work .

Go right here .

3.5 minutes of work and about 3.5 minutes of rest for 3.5 minutes .

That's all it is .

The 3.5 minutes of work .

That's all it is .

Stop .

What's your first Facebook picture gonna be ?

How's it gonna look ?

How , how are you gonna pose in that before ?

How you posing after go if we haven't , if you haven't done so already , I want you to take those before pictures .

And after that , you ready , stop after you take that before picture , some time after that , you gonna be posting that before and after picture on all your sites , all those Instagrams fix what you got .

You ready go .

Same thing .

Do it again .

Maintain that same level .

Come on .

Prove to me that you're gonna lose weight .

Prove to me .

But by the way you toddle , come on , show me that you want it .

Stop .

I'm just doing a little bit of lip sicking right now .

It gets me height .

You ready ?

Go .

If you wanna start early , that's fine too .

Just don't , just don't , just don't stop early .

Do the full 10 seconds .

21 stop .

Good job .

Go right here .

Don't slow down every 10 seconds .

Maintain that same speed .

Do not slow down , start and look , beginners , you're ready .

Go right as fast as you can look , beginners take every 12th burst off , just take every other one off or just hang in there .

Whatever you do do not quit .

I don't want you to quit .

Stop .

Look , even , even if it means you have to sit there and watch us for a little bit .

Do not get off that bike .

Do not leave the workout area until the go .

Do not leave the work area until the workout is finished .

Do not give up .

It starts .

We always same thing .

10 seconds right here .

Go right here .

That's right .

Try to catch somebody .

Start .

All right in five seconds .

I want you to try to lose £10 in 10 seconds right here .

Go , lose £10 in 10 seconds right here .

If you , you get that same intensity every time .

321 stop go right here .

£10 in 10 seconds .

See how fast I'm going , I'm going so fast .

I'm making the camera .

That's what you gotta do .

Make the bike shake , make things fall of water .

Stop , go so fast that the , that the pictures hanging the wall of shake .

Come on , put that power into it .

Put that intensity into it .

That's what you gotta do .

Go right here .

Try to lose another £10 in 10 seconds right here .

As always , always right here .

Last five seconds faster than your than your first five .

Start .

321 go right here .

Five more seconds .

321 stop .

If you get that same intensity of trying to lose £10 in 10 seconds , I guarantee you you'll probably lose £10 in your first week , lose £10 in your first week .

Go right here trying to lose £10 in 10 seconds .

Cuddle at that intensity cuddle with that power .

That way it's gonna come off .

It's gonna stop last 10 , 10 more 100 seconds of work .

After you do this , it'll be 90 seconds a minute and a half of work after this go more .

Five seconds .

Stop , 90 seconds of work left .

I go right here .

Is he going ?

321 stop go right here .

£10 in 10 seconds .

See how fast I'm going , I'm going so fast .

I'm making the camera .

That's what you gotta do .

Make the bike shake , make things fall of water .

Stop , go so fast that the , that the pictures hanging the wall of shake .

Come on , put that power into it .

Put that intensity into it .

That's what you gotta do .

Go right here .

Try to lose another £10 in 10 seconds right here .

As always , always right here .

Last five seconds faster than your than your first five .

Start .

321 go right here .

Five more seconds .