Depending on your goal, 3 different techniques you could follow are listed below. Pick the one that will work the best for you and watch the results start to develop.

The Fitness Drive Fat Burn technique only takes 6 minutes to execute. It consists of fast motions with short rest periods to maintain a high caloric burn rate. This is a timed exercise and should be done using something that would help tell how much time has gone by (i.e. stopwatch, phone, clock…). This will force you to keep pushing yourself even when you are exhausted.

• Fat Burn: (Time = 6 minutes)
  3-4 sets of as many as you can in 1 minute with only 30 second rest periods
  (5 times per week)

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The Fitness Drive Muscle Build technique only takes 8 minutes to execute. It consists of slow reps to stretch and define the muscles with a longer rest periods. This is a weight training technique that forces the muscles to lift your weight for a longer period of time.

• Muscle Build: (Time = 8 minutes)
  3-4 sets of 10-12 reps slowly with 1 minute rest periods
  (4 times per week which is every other day)

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The Fitness Drive Extreme Build/Burn technique only takes 11 minutes to execute. It consists of fast and slow bursts with a mixture of short and long rest periods. It is a technique that incorporates muscle confusion to elevate the heart rate to bring the body into the fat burning zone while utilizing weight training techniques to push muscles to work even harder.

• **Extreme Build/Burn: (Time = 11 minutes)
  Total 6 sets
  -1 set of as many as you can do in 1 minute
  -Rest period 30-60 seconds
  -3 sets of 10-12 reps slowly with 1 minute rest periods
  -1 set of as many as you can do in 1 minute with only a 30 second rest period
  -1 set of as many as you can do until failure
  (3-4 times per week)

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