Alright, let's be perfectly clear from the beginning. There is not one particular exercise that you're going to do in fifteen minutes a few times a week that will get you ripped in a week and a half. You say you want the closest thing, though? Then do some intervals, or interval training or high intensity interval training ... whatever you want to call it, do it two to four times a week. The focus here is fat loss, not heart health or blah blah blah. Fat loss. Mind you, it will help with heart health and endurance, but ... do I need to repeat fat loss?
Now let's see what we can say about this before I really get into it ... you know the goal, also don't do this more than four times a week. As always, consult a doctor first and don't come after me crying if you die. Lastly, there's muscle memory. Don't keep this the same. Change it up. It's going to feel like you just ran for an hour at first, too. This will wear you out. Completely. It hurts soooo good, though. Ha ha ha. So what do you do? You warm up and then go between an intensity level of 8/10 and an intensity level of 3/10. 10/10 would be as hard as you could go ... for instance, a full sprint. 3/10 would be more like a brisk walk. Easy enough, eh? Yeah ... wait until you can't breathe and you feel like you're about to puke. I have lost some fat, though. If I weren't so damn conscious about posting pictures of a shirtless me, I'd show you guys. That would be creepy, though, so I'll just follow this up with that tattoo post ... so here's the plan.
Exercise 1: 13 minutes. Warm up for three minutes ... first minute is 3/10, second and third are 4/10, then go 8/10 for 30 seconds then 3/10 for 30 seconds and repeat five times for a total of six times through this cycle, then cool down by going 3/10 for the remainder of the time.
Exercise 2: 20 minutes. Warm up for five minutes ... first minute is 3/10, second and third arre 4/10, fourth and fifth are 5/10, then go 8/10 for one minute then 3/10 for one minute and repeat five times for a total of six times through this cycle, then cool down by going 3/10 for the remainder of the time.
Supplement this with a full body workout and a good diet and you will be doing what I am doing. I've lost 17 pounds in seven weeks. I haven't stuck to the diet as much as I should and I also have had a couple weeks of slowing it down to JUST the program without any additional exercise, but I do fully expect to have just about 20 pounds of weight loss over the 8 weeks of the program. This includes a muscle gain, too, so I can only imagine how many pounds of fat I'll have melted off using this. It is awesome. If nothing else, give it a shot and remember not to call me whining when you're dead.
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