Burst Training and Your Fitness Program

What is Burst Training?

Burst Training is a close cousin of High Intensity Interval Training (HIIT) training and it involves exercising at 100% of your maximum effort for 30 to 90 seconds and then resting for the same duration you performed the exercise. You only need to do 4-6 sets of an exercise in 30-90 second bursts 3 times a week to see marked changes and improvements in fitness and weight loss. During each surge you are pushing your body to its maximum and this causes your body to continue to burn fat and produce muscle for the next 24 to 36 hours. That's right, you get super results exercising 15 to 20 minutes a day! Because it takes so little of your time to be effective, it is no longer necessary to skip workouts even on a busy schedule.

How Does Burst Training Work?

First, warm your body up with some gentle stretches, a brisk walk, or a short, low effort bike ride. Once you are ready, begin your Burst Training exercises.

My personal bicycle fitness program consists of the following routine repeated 3 to 5 times.

• 30 to 90 seconds of high intensity peddling followed 30 to 90 seconds of recovery/rest or low intensity peddling.

Rather than increasing the hard peddling times I reduce the amount of time I allow myself for recovery.

My personal weight training program consists of the following routines done at a quick clean pace.

• 40 reps of the Bench Press quickly followed by 40 reps of the Chest Supported Row followed by 1 to 3 minutes of rest.
• 40 reps of the Inclined Bench Press followed by 40 reps of Lat Pull-downs followed by 1 to 3 minutes of rest.
• 40 reps of the Declined Bench Press followed by 40 reps of Tricep Dips followed by 1 to 3 minutes of rest.
• 40 reps of Chest Flys followed by 40 reps of Back Flys followed by packing up and going home!

I keep both types of exercise routines to a max of 20 minutes, and I do both on the same day. I try to train every other day.

That means I spend about 40 minutes Burst Training on my training days which is more than the amount of time recommended by the experts. They say, "More is not better!", when it comes to Burst Training correctly, but I just can't keep myself from overworking the program. I have joined my fitness program with the Fat Loss Factor diet plan and I an having great success with my overall health and fitness program. I am in better shape than I have been in years and I am well on my way to my weight loss goal.

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