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December 26, 2018
If you’re used to spending long hours on the treadmill or bike, get ready to change your idea of working out. Long, steady endurance cardio is officially out the window. In fact, that slow plodding away on the elliptical machine or stair-climber may actually be making you lose muscle and store fat!
I understand what it means to have a busy schedule, and I certainly don’t have time to spend hours at the gym every day. That’s why I opt for High Intensity Interval Training, or burst training.
Burst train for just 8 minutes a day to:
Burst training is fun, fast, and can be done anywhere, from hotel stairways to your backyard. The main reason people give for not working out regularly is not having the time. That excuse is officially off limits with high-intensity interval training because you can do an entire workout in 10 minutes!
Here’s the quick, simple steps to putting together a burst training session:
Example Burst Workout
This is just one example of a possible burst training session. Remember to tailor your activity choices to your own fitness level. And don’t get bored! Change out your burst training activities often to keep things fun and interesting.
I start by warming up for 3 minutes – typically I walk for 2 minutes, then run for 1. The idea is to get the blood flowing in your muscles so they are warm and ready for the burst training to come. Again, choose a warm-up that fits your needs.
For every burst, push yourself as hard as you can. You should be feeling it by the end of every 30-60 seconds of bursting. If you feel like you could have gone longer than 60 seconds with your bursting activity, pick a harder one or go faster.
You’ll be amazed at how quickly you see results from burst training! Once you’re in great shape, you can go up to six bursts and active recovery periods, but never more than that.
No more making time for long aerobics classes that never really trim inches. Instead, take a few minutes to burn fat, build energy, and decrease your risk of disease with burst training.
On your most hectic, schedule-packed day, how do you fit in a workout? Share your ideas with the community and me on Facebook!
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June 02, 2020