Working out, exercising sometimes it is just too much. I make all sorts of excuses everyday as to why I can’t workout, but in the end they are just excuses. I have been trying to create a movement program that is easy doesn’t require me to go to the gym. Something that I can do in my home so that I CAN”T make and excuse as to why I can’t do it.
Recently, well ok over the last couple years I have been doing bodyweight exercises. Combinations of push ups, pull ups, jumping jacks etc to get my body moving. Then over the last year or so I have changed to doing those exercises in an interval at high intensity as a lot of the new research is showing that high intensity intervals seem to produce a better effect.
Interestingly over the last 6 months I have been doing this type of exercise 5-6 days a week for only 15 minutes. Having just had a new born and being exhausted everyday, I couldn’t get my body to handle the 30-40 minute workouts so I just commited myself to doing 15 munites but the best 15 minutes I could do.
What is cool is that a recent study has confirmed what I was feeling. I have never felt better in the las 6 months doing a small amount a day then any other time in my fitness life.
In their study, published in “Applied Physiology Nutrition and Metabolism”, the scientists had 22 college-aged women do 4 workouts per week for 4 weeks, splitting them into one of three groups:
Group A did 30 minutes of treadmill running at 85% max heart rate.
Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds, for a total of 4 minutes.
Group C did nothing (they were the non-training control group).
Here were their shocking results…
Despite training just 1/7th of the time, Group B increased their aerobic fitness levels by the SAME amount (about 7-8%) as Group A. That’s right… even the short, intense, bodyweight workouts were
equally as effective as 30 minutes of boring cardio.
Now here’s where the study gets interesting…
First, Group B was the only group to INCREASE their muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups. Second, these unconventional bodyweight workouts resulted in
members of Group B reporting GREATER overall workout enjoyment.
And that was just from one 4-minute blast of bodyweight exercises. I know you’ll get TRIPLE the results, or more, when you use the Turbulence Training versions of the system … not to mention these
workouts can be done from ANYWHERE you want.
So now you don’t have anymore excuses. In 4 minutes a day with the right exercises above you can have the most efficient effective workout that you have ever had and it will even help you live longer.
So how do you create this type of program? You can search the internet for ideas or just do what I did and buy a downloadable ebook that gives you the programs to do so you can just do them.
This has been the program I have been using over the last 6 months with some really great success. You can click here to learn more