Craig Ballantyne: 4 Minute Miracle Workouts & 6 Minute Six Packer Workouts
Since the release of his hugely popular bodyweight program – Home Workout Revolution. There has been a lot of interest in Craig Ballantyne’s 4 minute and 6 minute workouts.
So what I wanted to do is explain the method and techniques behind the 4 Minute Miracle and the 6 Minute Six Packers workouts.
First off these workouts are part of Craig Ballantyne’s Home Workout Revolution, and as of the current date you cannot get these workouts anywhere but through his Home Workout Revolution program.
There are fourteen 4 minute miracle workout videos and six 6 Minute Six Packer videos – that was pretty hard to write let alone read so here it is in simple form!
4 Minute Miracle Workouts (x 14 videos)
6 Minute Six Packer Workouts (x 6 videos)
Craig Ballantyne 4 Minute Miracles: So what are these 4 Minute Miracle workouts?
4 minute miracle workouts are 4 minutes in length (obviously!) and consist of using a type of training developed by a man named Professor Izumi Tabata.
This type of training is a form of high intensity interval training (HIIT) which gets you working for 20 seconds and resting for 10.
This type of training may seem easy to look at but rest assured it is anything but.
More about Tabata Training in a minute.
…and the 6 Minute Six Packer workouts?
These workouts are 6 minutes in length and are designed to be plugged onto the end of your workouts OR used as off day workouts.
Due to recent studies, it is now advised that you don’t use any traditional ab exercises such as crunches and sit ups.
Well, when you do exercises such as crunches and sit-ups, you place an awful lot of strain on your back which in turn can cause problems to the back and neck. Not only that but you’ll more than likely get a set of tight hip flexors.
So unless you want to be walking round 4 inches shorter than you are (which would destroy half my height lol) then I suggest you leave them alone.
Plus, if you think about it – how many people do you know that are ripped after doing 1000 crunches a day?
Chances are there are none!
Other ab exercises such as mountain climbers and the plank are much better alternatives. The 6 Minute Six Packer videos are full of great ab exercises that don’t destroy your back – if performed properly.
Craig Ballantyne 4 Minute Workout: Tabata Training
Remember Izumi Tabata? Well, like I mentioned above he’s the man behind what we now call – Tabata Training.
The Tabata method is what Craig Ballantynes 4 Minute Miracle workouts use – performing one exercise for 20 seconds then resting for 10 seconds.
That being said however, since the introduction of Tabata Training there have been many variations;
1) Some workout follow the very basic structure of the example above – 20 seconds on, 10 seconds rest
2) Some workouts however employ what is called an ‘active rest’. This is where you use your ‘rest’ period to still put your muscles under some sort of stress.
3) Another variation is to continue straight through with no rest period
Depending on your physical level and where you position your rest periods throughout the workout will determine what variation you use.
A Typical Tabata style workout can last for 4, 6, 8, 12 or 16 minutes.
Here is an example of a 4 Minute Miracle workout (similar to those found in his Home Workout Revolution Program) from Craig Ballantyne’s TT Fat Loss Blog:
1a) Narrow-Stance Bodyweight Squats x 20 seconds
1b) Hold the bottom Squat position x 10 seconds
Repeat two more times, then without resting, go to:
2a) Spiderman Pushups (alternating) x 20 seconds
2b) Mountain Climbers x 10 seconds
Repeat one more time, then without resting, repeat 1A & 1B three more times until 4 minutes is up
Let’s dive a little deeper into this workout.
1a) Basic bodyweight exercise that can be performed almost anywhere. This is done for 20 seconds.
1b) After completing the first 20 seconds, hold the bottom position for 10 seconds.
This is what’s called an active rest – you’re still putting your body under some stress.
Notes: ‘Repeat two more times, then without resting, go to..’ –
– Meaning you will have completed 3 rounds of 30 seconds. (20+10) for a total of 90 seconds of exercising.
2a) This exercise can be found in this video. Again performed for 20 seconds.
2b) After 20 seconds get yourself into a mountain climber position and perform that for 10 seconds. This is an example of a no rest period variation
Notes: Repeat one more time, then without resting, repeat 1A & 1B three more times until 4 minutes is up
– Meaning repeat 2a & 2b so you have completed 2 rounds of 30 seconds totalling 60 seconds
At this moment you will have completed 2 ½ minutes of the workout.
– Then as the instruction says, go back to the first 2 exercises and complete 3 more times for a total of 4 minutes.
For some, that may sound relatively easy – but when your are putting your body under stress for a solid 4 minutes you may want to think again.
Regression (Make it easier)
- Don’t do 1b – instead use it as a proper rest period
- Instead of Spiderman push ups, do regular, incline OR kneeling push ups.
Progression (Make it harder)
- Swap mountain climbers around with the Spiderman push ups
- Replace 1a with 20 seconds of burpees
Home Workout Revolution
As you can see just from the one workout I’ve managed to get 3 maybe 4 extra workouts. Like I mentioned above there are currently 14 x 4 Minute Miracle workouts in the Home Workout Revolution program – try and break the workouts up like I did and see if you can make some extra workouts.
Of course Craig’s HWR isn’t just made up of twenty 4 and 6 minute workouts. There are a tonne of other workouts in their as well that you can also dissect to create new workouts.
Here’s the link to my Home Workout Revolution review I did a while back (constantly updated however).
Anyway, I hope this clears up a any questions you may have had regarding the 4 Minute Miracle workouts. I know didn’t go into too much details on the six-packers – I think I’m going to leave that for another post!
Take Action. Be Consistent. Be Happy
Ps. Any questions? Let me know below and I’ll get back to you!