4-Minute Workout NINE Times Better than Cardio

Before he discovered my 10-3-2-1-0 Formula, my friend Bedros Keuilian was just another busy parent that struggled to control his mornings. He always felt rushed and fell behind schedule… which in turn caused him anxiety all day long.

But when he put my Perfect Day Formula into place, his problems were solved.

“Craig, you gave me back control of my day again, and helped create more time in the evening to enjoy my family rather than play catch up,” Bedros said. “I no longer work in the evenings. I get a full 7 hours of sleep per night rather than 4-5 hours in the past. Now I dominate my mornings and have my to-do list knocked out by 10:00 a.m.

The single most important factor in winning your mornings and owning your days is to get up fifteen minutes earlier and work on your number one priority before anyone else is awake. It’s that simple.

But with all the chaos and temptations in life, how do you do it? Well, it’s easy to be well rested and get up on time when you use this 10-3-2-1-0 formula.

This system helps you get to bed on time, sleep better, and wake up the next morning well rested and ready for battle.

10 hours before bed – No more caffeine.

3 hours before bed – No more food or alcohol.

2 hours before bed – No more work.

1 hour before bed – No more screen time (turn off all phones, TVs and computers).

0 – The number of times you will hit the snooze button in the morning.

This approach to life gives you more FREEDOM and less stress.

And it allows you to do this 4-minute workout. This style of workout is a form of interval training, and back in the 90’s interval training was shown to be 9 times more effective for fat burning than cardio.

Here’s exactly what you’ll do:

4-Minute Bodyweight “Cardio” Workout
– Do each exercise for 45 seconds and rest for 15 seconds before the next exercise.
– Do the circuit once if you only have 4 minutes.
– Do the circuit up to 3 times if you have 15 minutes in the morning to CRANK your calorie burning.

1A) Total Body Extension
1B) Forward Lunge (alternating sides) – or do Bodyweight Squats
1C) Close-Grip Pushup or Kneeling Pushup
1D) “High-Knee” Run-in-Place

Compounded over time, fifteen minutes in the morning becomes one of the greatest investments you can make in your life.

How you spend those fifteen minutes is up to you, but the fact that you are spending them on self-improvement is what will finally allow you to achieve the breakthroughs that you’ve been seeking so long.

I hope you’ll agree this is the best way to live.

In fact, I just released the Perfect Day Formula that shows you how to use this strategy get more done and have more time in your family, and it’s now available for you to get a copy here.

Get The Perfect Day Formula and start living the life you deserve

There’s a special video on that page that you MUST watch.

And I’ll also reveal the 3 secrets to success that have allowed me – and thousands of my coaching clients – to live the life of their dreams.

Click here for the 3 secrets to success

Taking care of your Perfect Days,

Craig Ballantyne, CTT
Certified Turbulence Trainer


PS – I want you to think about this…

Stop. Step back. Think. What are your true priorities in life? What really matters?

Write down the 3 most important items in your life. Now look at what you do each day, and what you have planned this week.

Are these congruent?

If not, align them.

Work on your #1 priority 1st thing every morning, whether it is family, faith, fitness, or finances. Make time for what matters!