Workout for 15min rather than an hour

This just in… the cardio fad is gone! Yay!

The “experts” are no longer recommending slogging through hours of cardio to see results. In fact, a recent study published in the European Journal of Applied Physiology found that 15 minutes of a circuit-style resistance training elevated metabolism for a full THREE days! And that’s only from 15 minutes!

Other studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fat loss than long, extended bouts of cardio. No more hours on the treadmill or elliptical or other fancy cardio equipment. If you love to run go for it, I am all about you feeling great, but if you are like me, I become easily bored on the treadmill. I like a work out that keeps changing and challenges me to stay engaged both physically and mentally.

Here are some examples of bodyweight, short-burst exercise routines that you can try today to boost your metabolism and your fat loss results:

“Old Classic” Workout [Repeat 4 times]

• Stretch and warm up
• 30 seconds of bodyweight squats
• 30 seconds of push ups OR plank
  (Start modified ie inclined on chair, couch our wall until your form is perfect and you can get through the 30 sec)
• 30 seconds jumping jacks ( you can do step outs if Jacks are too much pounding)
• 30-60sec rest between cycles. Repeat 4 times.

Sweat Lightning Workout 

• 100 Jumps (iumping jacks OR jump rope)
  
• 20 Squats
• 10 Burpees
  Modified Version: stand then place hands on ground or bench, step out to plank, then step up, come back to standing)
  Advanced Version: Standing to frog squat, jump to plank, jump back to squat and jump back to standing
• 10 Pushups
• 1min Plank

 

Look for my up-coming videos where I’ll demo these work-outs! You can sweat along with me. What do you have to lose? It’s only 5 min. Everyone has 5 min. 🙂