I get it, you are busy. By the time you find one shred of time for yourself during the day all you can think about is spending a little time with your family and relaxing in front of the TV for a few minutes. The next thing you know it’s time to slumber off to bed only to wake up and do it all again tomorrow. Trust me, I feel the same way. Owning my own studio helps out a lot but it still doesn’t give me any more hours in the day than the same 24 that everyone else has.

So what do you do if you don’t have time to invest an hour on your health and fitness every day?

Well the first thing that people will tell you is that you will never find time, you just have to make it. True, you do have to make your health and fitness a priority, but honestly a lot of us just don’t have an extra hour in the day. But I bet you have 20 minutes.

Yup, that is all it takes. 20 minutes of high intensity work 3 days per week is all you really need to make drastic changes in your health, body composition, and conditioning. Now of course it goes without saying that all good exercise programs need to be accompanied by a good nutrition program but who wants to hear about that? Well actually I do and I have been preaching it to you for a long time. Today is all about the workouts.

So I was totally about ⅔ of the way through this post and realized that I had turned it into a sciency post and started talking about energy systems and usages not the workouts that I just promised you. So I had to delete all of it and now here we are again. It was a really good post though, I will have to do it soon. But without going into too much of the science behind it, there are a couple of things I want you to know. In order to burn the most fat in the shortest amount of time without sacrificing muscle you need to do the following:

1. Lift really heavy weights
2. Move really fast
3. Feel the burn

Lift really heavy weights. Heavy weights use a ton of energy. Your body will have to burn extra fat in order to recover from it. Here is a great little trick. Bodyweight exercises can be made to give your body a high amount of tension. This has the same effect as heavy weights but less of the muscle building effect that many people are worried about (don’t get me started on that issue).

Move really fast. When it comes to burning fat you either have to move really fast or really slow. The slow version takes around an hour per day while the fast version takes around 20 minutes.

Feel the burn. The burn you feel during high intensity exercise is a buildup of Lactic Acid. Lactic Acid build up is a strong signal for your body to release its fat burning hormones.

Here is a great little 20 minute workout that combines the high tension of bodyweight strength exercises with the fast movement of bodyweight conditioning exercises. Remember to push this workout hard. With these exercises it is easy to slack off and not get the full effect.

• 1a) Push Up x AMRAP (As Many Reps As Possible) x 30 seconds
• 1b) Max Tension Plank x 30 seconds
• 1c) Burpees x 30 seconds
  • Rest x 60 seconds

• 2a) Squat Jump x AMRAP x 30 seconds
• 2b) Gymnastics Bridge x 30 seconds
• 2c) Mountain Climbers x 30 seconds
  • Rest x 60 seconds

• 3a) Pull Up x AMRAP x 30 seconds
• 3b) V-Sit x 30 seconds
• 3c) High Knee Running x 30 seconds
  • Rest x 60 seconds

Repeat for 3 rounds (22.5 minutes if you include the last 60 seconds of rest)

Now go grab a protein shake and recover. You just did a great workout.

Go ahead and give this a try and drop me a comment letting me know how it went.

Later.

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