I like to explore what others are trying out within the exercise & fitness communities. About 6 months ago, I started hearing the buzz about Burst Training and became curious to learn more. Basically, Burst Training is a series of 4 – 6 short, intense episodes of exercise that increase your heart rate to 80% – 90% of your maximum heart rate. Each of these
I have been doing this for about 6 months in addition to my other workouts, and I have noticed good results at maintaining a low level of body fat. As with most things, convenience is a major benefit that burst training offers. I can complete 4 bursts of 60 seconds each in less than 10 minutes including rest periods. I prefer this compared to a 30 minute aerobic session of the elliptical, bicycle, treadmill, etc. Research states that bursts are more efficient than aerobics for fat burning.
Another great thing is that you can do just about any exercise or combination of exercises in your bursts. Sometimes I use the elliptical for my intense 60 second bursts. Other times I perform bursts that include 25 pound dumbbells and a combination of squats, lunges, bicep curls, shoulder presses, squat thrusts, and a few others. You can create your own combination of exercises to include in your bursts depending on your mood. The main point is to raise your heart rate.
So that’s it in a nutshell. I hope it is helpful. Please let me know if you try Burst Training. I would be interested in your results and your experience. My main motives in trying it were convenience and saving time. This goes along with my eBook
bursts can be anywhere from 30 – 60 seconds in duration. There is a rest period of about 1 -2 minutes between bursts, then repeat. This causes the body to burn fat for the next 36 hours or so. Burst Training should be done about 3 times per week so that the body has a day to recover between sessions. Sweet home Gym Success which outlines the benefits of a home gym setting.