How would you like to lose 2 pounds in a weekend?
Is it possible? You bet it is!
But, to accomplish this goal, you’ll need to expend a heck of a lot more energy (or calories) then you eat. This entails finding an exercise program which is highly efficient and effective at burning fat both during your workout as well as long after you have completed your last repetition-ideally burning fat even while you are sleeping!
Let me introduce you to the 10 Minute Total Body Breakthrough, a scientifically proven, clinically tested fast fitness formula designed to help you get fit and stay fit in no time at all!
The 10 Minute Total Body Breakthrough takes the four essential exercise components of any comprehensive and successful fitness program and puts them together in a revolutionary power packed workout circuit lasting only 10 minutes.
This fat burning, total body exercise circuit is broken down into:
• 4 minutes of High Energy Aerobic Training (HEAT)
• 3 Minute of Compound Resistance Training
• 2 Minutes of Core exercises
• 1 Minute of Deep Breathing and Stretching
Let me briefly explain each aspect of this fast fitness formula and show you your suggested weekend workout schedule, to reach your desired goals.
NOTE: Typically, I recommend that my clients begin their fitness programs with just one set of this 10-minute-4321 circuit, every other day of the week (e.g. Friday, Sunday). Also, on alternate days (Saturday and Monday) perform 10 minutes of physical activity or an alternative aerobic exercise (such as jogging, walking etc.) Just 10 minutes a day of this type of exercise has yielded amazing results!
But, to accomplish the goal of losing 2 pounds over a weekend a higher-level 10 Minute Total Body Breakthrough-4321 workouts is necessary. So if you have not worked out in months or years-please go slowly and be careful. You can choose to perform as many sets as you would like of the 4321 workout but I would recommend performing at least 2-4 complete circuits of the 4321 workout and 20-40 minutes of H.E.A.T. exercise on alternate days over the weekend. It is important to understand the more 4321 circuits and H.E.A.T. sessions you can perform, the greater your caloric expenditure will be!
I recommend you consult your physician before you begin this or any other fitness regime.
4 minutes of High Energy Aerobic Training:
This first part of the 4321 workout includes cardiovascular exercise to elevate your heart rate, but with a twist: you raise and then lower the intensity of your exercise, a technique known as interval training. You alternate 30 seconds of moving as fast as you can with 30 seconds of exercising at a moderate pace. Each 30-second interval of intense activity raises your heart rate and makes you sweat. During these periods, you’ll exercise as hard as you can without losing your form. During the 30-second intervals of moderate activity, you recover and catch your breath. Alternating between fast and slow in this manner allows you to push much harder than you would if you only tried to sustain “fast” activity. The fast/slow approach is easier to handle, both physically and mentally and transforms a fat storing body into a fat burning machine!
What type of HEAT exercise should you do?
You can choose to walk slow and then jog fast in place, or jump rope slow then fast- (if you can’t jump rope-pretend to use a rope). Or jog slowly then sprint fast on a treadmill or outside. Or use an elliptical trainer or rowing machine or stationary bicycle at the gym changing the intensity levels with each interval moving slowly then fast. Or run up and walk down a hill, and more – whatever you feel like doing! The key is to move “slow” then “fast”.
NOTE: Perform a light warm-up before you begin your higher intensity movements.
Your H.E.A.T. cardiovascular workout will be like this:
30 seconds of moderate activity +30 seconds of H.E.A.T. +30 seconds of moderate activity +30 seconds of H.E.A.T. +30 seconds of moderate activity +30 seconds of H.E.A.T. +Final 30 seconds of moderate activity –catch your breath, one more to go!
+ 30 seconds of H.E.A.T. – challenge yourself! Final 30 seconds of recovery – catch your breath!
Grand total: 4 minutes of activity
After completing your 4 minutes of H.E.A.T., you will continue directly to the next part of the workout without resting.
More to come in the next blog! Start small-but FINISH STRONG!
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