Only 20 Minutes?

Just 20 minutes 4 times per week.  That's all it takes.  

Last week we talked about how to get started so you can stick with your goals for the new year.  The following Movement Program is quick and effective and will motivate you to stick with this as a life-long habit.

At only 20 minutes a day and only 4 times a week, it's just plain do-able.  It also makes sense.  It oxygenates your brain, heart and muscles so that your body is revved up during your resting periods, even when you are not exercising.  That means your body will get more oxygen and burn fat all day long.  The secret is the in the short bursts of intensity as it turbo charges your metabolism.

Don't believe me, though.  The proof is in the results.  All of my clients use this program as an incredibly effective tool in their health program.  They all love it because it's easy, takes so little time and works.

First, pick any type of exercise.  You may or may not use equipment.  It's up to you.  This can be jogging in place, lifting weights, doing jump squats, push ups, sit ups, etc.  
The total work out is only 20 minutes which consists of 9 sets of intense exercise for 30 seconds each followed by a regular pace for 1 minute and 30 seconds.   For example, twice a week, my whole routine consists of running during my high intensity bursts and jogging during my regular paced.  Other days, my whole routine is varied with different exercises for all 9 sets of short bursts.  

Start with a warm up pace for 2 minutes, then do intense exercise for 30 seconds.  Slow to a regular pace until you get to the next even minute (the next would be 4 minutes) and so on until you complete your total workout at the 20 minute mark.

First 2 minutes: Warm up pace

2:00 minutes: Intense burst 

2:30 minutes:  Slow to regular pace until next even minute

4:00 minutes:  Intense burst

4:30 minutes:  Slow to regular pace until next even minute

....

20:00 End 

The key is to exhaust your body during each intense 30-second set and then have your body "rest" during the regular paced period of time.  You will notice that you are still panting during these rest periods.  This is the goal as you are increasing lung capacity and revving up your body to burn fat and oxygenate even while you are resting and not exercising.

Remember, start at your own pace.  This program is for everyone.  If brisk walking is your intense burst of speed which causes you to breathe heavier and challenge your lung capacity, then begin there.  The goal is to gradually increase the intensity but NOT the total amount of workout time.  Finally, always consult your doctor with any new type of exercise regimen.  

For that extra help you,  please feel free to contact me for a free consultation!

         What do you think?  Let's have a conversation on