Thirty Minute Fit Fast Track

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Question: As the summer approaches, I realize I am in no condition to put on a bikini and feel at all like I belong in it. I need a routine I can do in 30 minutes or so. I can get it in every day but I don’t have an hour. What can I do? I enjoy your articles which I read on line. Flabby in Fayetteville.
Answer: A thirty minute workout can produce a tremendous calorie “metabolic afterburn” if it is done with intensity. It must be challenging, fun and literally draining for the time you spend doing it. Here is an example of what you should be shooting for in a workout. Choose four or five different exercises in a sequence beginning with an abdominal exercise for core, a leg/total body exercise, an upper body exercise that develops core and a cardio movement. Give this routine a shot: bicycle crunches for 50 reps, that’s 25 on each leg, and follow that with dumbbell squat/swings for 15 reps. You should be able to use at least a 15 pound dumbbell for these. Hold a dumbbell or kettlebell with both hands with the weight centered at your hips. Drop into a squat with the weight just above the floor. Explode up and allow your body’s momentum to carry the weight up just above shoulder level and drive your hips forward as your speed carries your body onto your toes. Return to the squat position and repeat for 15 reps. The next exercise is dumbbell push-up/rows, Place your hands on the dumbbells while assuming a push-up position and knee push-ups are fine if you can’t do regular push-ups. Do a push-up then do a dumbbell row on your left side. Do a push-up and then a dumbbell row on the right. Repeat the sequence until you complete 10 push-ups and 5 rows on each arm. The next exercise is the squat press with the 15’s again. Clean the dumbbells to your shoulders and lower into a half squat and explode upward driving the dumbbells to arms length. Lower the dumbbells to your shoulders and repeat for 10 reps. Complete the cycle with step-ups on a bench if you are in a gym. Do 15 steps on each leg. Take up to 2 minutes for recovery and repeat the sequence for as many times as you can within 20 to 25 minutes.
You will probably want to quit as the workout intensity drains you but continue by pushing yourself when you think you can’t. You will also be tempted to take longer than the suggested 2 minutes for the recovery. The time allows for a working recovery not a complete recovery. By pushing yourself you get the “metabolic afterburner effect” I mentioned. What we have discovered is dramatic increase in the amount of calories burned after the completion of your workout by as much as 200% for 4 to 6 hours. This is where your workout intensity pays big dividends in your fat loss program. We typically see a calorie burn of 1 to 2 calories/minute when clients walk in. During the workout we see that shoot up to as much as 7 calories per minute. After the workout even if there is limited activity the calorie burn rate remains above 4 calories/minute for 4 to 6 hours. A bit of discomfort for as little as 30 minutes will provide you with better health and body fat loss in time for summer.
God bless and keep training,
Daryl

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