I love the gym as much as anyone, but some days you just can’t get there.

In days gone by, this might have resulted in a skipped workout.

(Aargh!)

But no more.

Six Of The Best gives you a full training program which will help you get lean as a motherfucker without leaving your home. I originally designed this during lockdown, and it has remained one of the most popular plans on the website ever since, which I think is largely down to its simplicity.

Program length: 6 weeks.
Frequency: 5 workouts per week.
Workout structure: These are home HIIT workouts which last a total of 24-minutes. This is broke down into 6-minute blocks and you’ll hit your full-body in every session.
Rep ranges: High.
Muscle buster techniques used in this program: Tri-sets, HIIT.

Six Minutes Is All It Takes

Each workout is broken down into a series of 6-minute blocks.

For this 6-minutes you’re going to focus on hitting a tri-set (three exercises in a row followed by a 30-second rest break) which will work several different muscle groups at the same time.

Yes, you can expect to sweat!

When the 6-minutes are over you’ll simply move to the next block of exercises, which work in the same manner.

There are a few reasons why I love this type of training.

The first is because it gives you a shit-load of variety. No two sessions feel the same, and this variety is key when training at home, because we all know how tough it is to train when you have a pile of ironing waiting in the other room. (1)

It also enables you to hit your entire body in every workout. This is a great way to boost your total calorie burn, and you can expect significant results from doing it on a regular basis. (2)

And finally, it allows us to take advantage of something known as EPOC (excess post-exercise oxygen consumption). You see, structuring your workouts in this style turns it into a form of HIIT (high intensity interval training), which is fantastic for fat loss because it’ll enable you to continue burning calories at an accelerated rate for almost 14-hours after your workout is over. (3)

However, you’re gonna work for those results…

The structure and the setup is incredibly simple (you just need a stopwatch and some space), but I expect you to absolutely fucking go for it in these tri-sets in the same way you would if you were in the gym.

That’s how we’ll unlock fantastic results.

Progressive Overload At Home

Many people think you can’t apply progressive overload to home workouts, but they’re wrong!

In the gym you’d typically do this by increasing the weight you previously lifted, but they presume you can’t do this with home workouts because you’re using bodyweight exercises.

They’ve actually forgotten the main goal is not to gain strength and size, but to get fitter and leaner, and we can definitely find a way to create progressive overload in that respect.

This is where the simplicity of this program comes into play.

So each block is broken down into 6-minutes, which looks like this:

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