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Burst Training with 12 Exercises


An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal has laid out 12 exercises (using only body weight, a chair and a wall) that satisfies the latest requirements for Burst training or high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

As many of you know, I've always been a fan of high intensity or Burst training!

This 12 exercise program offers High Intensity Interval training by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the breaks of each exercise, the unexercised muscles have a moment to “catch their breath” which makes the order of the exercises important.


Perform each exercise in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10

The seven minutes should be, unpleasant or at least with enough intensity that you cannot have a conversation with someone or pay attention to the TV :)

The upside is, after seven minutes, you’re done!

If you're looking for more help regarding a good burst or high intensity interval program, check this out: http://www.drdaniel.com/recommends/burst