Raw and Uncut: Lightening Fast Fat Loss Workouts
I hate to break it to all of you out there that might think you have to spend 60-90 minutes a day, 5 days a week in the gym to get great results.
The truth of the matter is if you plan your workouts the right way you can spend 20-30 minutes 3-5 days per week in the gym, or even at home, and get amazing results.
I am being 100% honest when I tell you this, because my personal workouts are between 25-40 minutes long. I do train 4-6 days per week, if I am being completely honest, but I make sure that 2 of those workouts are recovery based and not as intense. I simply feel better if I get in some activity every day.
The key to these short workouts is intensity. You must push hard, and push hard from the start. You don’t have time to half-a** a workout if you are only doing it 3 days a week and for 20-30 minutes.
You can push yourself with intensity in a few ways.
1) Reduced rest time, more work time. This comes in the form of intervals that are two times the work period as the rest period. 40-20s, 30-15s, 20-10s, etc. The downside is the challenge of maintaining your intensity during the workout with the shortened rest periods. Often times you need to take a period of 60s to rest and transition. To set these workouts up you will want to work opposite areas of the body when moving from one exercise to the next. Squat and push up paired together are great because one works the legs and then other the core and upper body. This allows each area to recover when the other is working.
2) Reduced work periods using total body, explosive or super high intensity movements. One of my favorites for this is 15-45s, 10-30s, and so on. This is a workout that you do tons of burpees, plyometric variations, jumps, slams and other stuff that will jack up your heart rate, use tons of muscle and blast your metabolism.
3) Short intense work periods with brief rest periods for longer sets. 10-5 x 20 alternating sets, 10-5 x 6 same movement sets and a few other combinations are great workouts for this type of program. I love pairing explosive work with core stability in the alternating sets (burpees and planks for 10s on -5s off alternating exercises for 20 sets). 10-5 x 6 straight sets followed by 30-60s rest is another great one! This allows you to put forth great effort and get a lot of volume in during each set without sacrificing form or intensity. Just try squats or push ups using this protocol and see what I mean!
Give some of these a try and let me know what you think!
Don’t miss out on a great workout that will use some of these principles on Saturday, Nov 12th at 10am at Force. Register here: http://clients.mindbodyonline.com/ws.asp?studioid=19414&stype=-7&sTG=26&sVT=16&sView=day&sTrn=100000000&sDate=11/12/2011&sSU=true