• Kate

Workout Wednesday: BURST Training

Last week, I talked about the myth of long, steady state cardio for weight loss. What should you do instead? I'm referencing one of my favorites in the nutrition and health biz, JJ Virgin.

It is a simple formula and you will get your workout in FAST.

Note: This is to replace your cardio workout in the week. You do still need to do resistance training for optimal results :)

Warm-up (3 minutes)

30-60 seconds : FULL INTENSITY BURST

  • Full body exercises

  • Sprint/Run, Swim, Jumping Jacks, Jump Rope, Stairs, Hill Sprints, etc.

  • As hard as you can!

60-120 seconds : Active Recovery

  • Twice as long as your Burst time

  • Lower impact exercise (ex: same move or walk in place/pace)

Cooldown (3 minutes)

Complete the circuit 4 - 12 minutes. Only extreme endurance athletes should be able to make it 12 minutes. An average exerciser should burst 4 - 8 minutes.

If you make it through 12 minutes or even the full 60 seconds, chances are you aren't working hard enough during your burst! Push yourself!

You will get better at it. But as you get better, you don't go for a longer time frame, you push yourself harder during the burst. Also, as you get better you will find that you will be able to recover faster.

Are you going to give it a try? Pin, Snapshot, Save this photo below to remind yourself of the workout formula.

Happy Sweating!

Live Life Well,

#WorkoutWednesday #Cardio #Exercise #HIIT

51 views0 comments
  • Instagram Clean Grey
  • Facebook Clean Grey

© 2015 by Kate Markovitz with Wix.com

Affiliate disclosure : Some of links may be affiliate links. Purchasing through these links does not cost you any additional money. When you purchase the product through the link, you are providing me with a small percentage of the sale. Thank you!

Disclaimer: The information on this page are for educational and entertainment purposes only. Please discuss any dietary changes, supplement use, and lifestyle changes with your healthcare providers. Kate does not diagnose, cure, or treat diseases.