30
minutes to build muscle and burn fat- The next time you’re at the gym
stop for a few minutes and take a look around at the people working out.
Chances are you’ll see the following steps being completed by just
about everybody there:1. complete one set of exercise
2. get up and walk around for a minute
3. grab a drink of water, look around or stare into space a couple minutes
4. complete another set of exercise
5. get up and walk around for a minute
6. say hello to a friend or two
7. grab a drink of water, sit and ponder life’s mysteries
8. go to the bathroom
9. come out of the bathroom and slowly walk to another machine to complete a set of exercise
I don’t feel like this is working out at all. I don’t mean the person in this example will not achieve much or any results. A much higher level of intensity is required to achieve the results that most people are after. The following is the type of routine that I prefer to perform which helps me to finish my workouts in about 30 minutes and achieve all the results that I desire. Each movement is followed with very brief rest:
1. 5 minutes moderate warm up with multi plane series of movements with med ball
2. 20 reps of military pull ups followed immediately by
3. 50 reps of pushups followed immediately by
4. 20 squat thrusts followed immediately by
5. 20 reps of military pull ups
6. quick drink of water then within 30 to 60 seconds
7. 100 body weight squats followed immediately by
8. 15 reps of military pull ups followed immediately by
9. 50 reps of incline push-ups followed immediately by
10. three minutes of moderate to high speed jump roping followed immediately by
11. quick drink of water
12. repeat 2-3 times…you get the picture
In the workout that I outlined above there is very little if any rest at all between different exercises I perform. This helps to keep the heart rate up to a significant level and you will constantly be burning fat while building muscle. Most people at the gym treat their 30 to 60 seconds of work during a set as something that has earned them the ability to rest and relax. If you watch them, most don’t even do intense enough work even during the set, so resting afterwards see can be a complete waste of time especially if your goals are burning fat and building muscle.
Completing the type of workout listed above can really kick your butt but if you’re serious about changing your body in a significant way, these types of workouts will help you get there. You can ease yourself into one of these body weight calisthenics workouts simply by beginning to perform 2 to 3 exercises back to back followed by a short rest. This achieves the same result as someone who’s trying to build their endurance and stamina through running. You’re not going to rush out to the track and try to knock out 5 miles when you haven’t run five steps in the last few years. Instead, you take it slow and build up your endurance over time. If you can focus on decreasing the amount of rest between sets, then you can go from exercise to exercise and complete a very intense and effective workout in 30 minutes or less.
In a few sessions you’ll be able to add more repetitions with more movements and still complete your workout in less than 30 minutes…dropping even more body fat while increasing your level of stamina.
If you’re looking for incredible results then you had better have an incredible workout. Performing exercises back to back with little to no rest can not only help you finish more quickly but it can help you reach your results more quickly as well.
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