Hey, I'm Dr. Josh Axe and this week I'm going to show you how to do burst training.
Ready, set, go.
You're going to start off going as fast as you can running in place, and we're going
to go 30 seconds and then another 30 second workout.
You go as fast as you can at 90% of your heart rate, as fast as you can.
All right, that's only 15 seconds.
We're going here as fast as you can, as fast as you can.
Pump those arms, move those legs, keep going, keep going, three more seconds.
All right, now to push-ups, as fast and hard as you can, as many push-ups as you can.
Keep going, 90 to 100% maximum heart rate.
All right, 15 seconds left, and then I'll get a short break.
Ten seconds, five, 90% to 100%.
Okay, it's one minute.
We get a 30-second break.
Burst training has been shown to burn six times more body fat than regular cardiovascular
exercise.
You have 15 seconds here to catch your breath.
Just think about why you're doing this.
Your body's burning fat.
You're getting ripped, losing weight.
We're going to do three one-minute bursts with 30 second rests.
Now we're going into our next exercise which is getting down and squatting.
Just like this.
These are called pulsing squats.
You're getting really low.
The first 10 seconds aren't too hard, and then you start feeling the burn here in your
thighs.
All right.
We've got 15 seconds left.
We've got to keep going, squatting down.
Stay low.
You should feel the burning through your thighs there.
You're starting to burn fat, lose that weight.
All right, the next thing, gets down, and you're going to do bicycles as fast as you
can here.
Thirty seconds.
It's getting these abs ripped and lean.
You can see it here.
Okay, another 30-second break.
You can seem a little out of breath here, and you should be.
When you're going 90% of your maximum heart rate, you should be out of breath.
That's normal with this.
You've got about 10 seconds left of a break here.
We're going to go into doing what are called mountain climbers and then burpees.
Five seconds, ready, go.
You're getting low.
You're moving your feet as fast as you can, as fast as you can.
Ten more seconds, as fast as you can.
Last thing, burpees.
Getting down, jump up, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15.
That is burst training.
If you want to get the maximum benefits of burst training exercise, I recommend you repeat
the exercise I just did one to four times.
So doing four times of that would equal about 20 minutes which is ideal for burst training.
Also, the principle of burst training is training your body like a sprinter.
You're going to do either 30 seconds on, 30 off; one minute on, one minute off; or like
I did, one minute as hard as you can, 30 seconds off and repeat.
And that's training your body like a sprinter.
It's going to help you get lean, ripped, balance your hormones naturally and look great.