20 Minute Workouts, thats all you need

I got this from someone at work, thought I would share Unless you're training for a competitive event, anything more than 30 minutes is unnecessary, and that includes warm up and cool down (sounds good.. keep reading.... ) >>>>long but good information If you hate cardiovascular exercise and have at least 6 months of exercise experience, then I have a workout that will increase your fat loss while decreasing your exercise time. Through the efficient manipulation of interval training, you can make more progress than you ever thought possible. It's not easy and you'll have to huff and puff a lot, but the end result will be worth it. Interval training is best described as incorporating higher intensity exercise with lower intensity. This method helps to stimulate and increase the speed of the metabolism. Intervals can be applied to any form of cardiovascular exercise, and although it's been a widely used technique for training competitive athletes since the 1950s, the concept grew into mainstream fitness in the 1990s. I've written several workouts for interval training, and they all work. When progress stalls, many people will increase cardio time and hope the additional calorie expenditure burns off the fat -- not a bad train of thought. However, considering the body is designed to adapt, what does one do when this increased cardio stops working? Add more? To what end? Does this mean you'll need to eventually perform two to three hours of cardio per day? We've been taught that performing cardiovascular exercise for 20 to 30 minutes at a target heart rate of 60 to 80 percent is a great way to lose fat. Yes, it can be. But, what do you do when you know it's not working anymore? The beauty of interval training is that you don't have to work out for long periods. Unless you're training for a competitive event, anything more than 30 minutes is unnecessary, and that includes warm up and cool down. In fact, you can make great progress with just three sessions (alternate days of the week) of just 20 minutes per week. The routine I'm outlining is only 20 minutes and has been proven to be effective. Combine it with a slight calorie reduction (below maintenance calories) and efficient strength training program for great results. Just remember, it only works if calories are low enough to stimulate fat loss. The following is a protocol for interval training using the treadmill as an example: Begin with a warm up of 5 minutes at level 3.0 intensity (3.0 miles per hour) 1. On the 6th minute increase to 4.0 mph (light jog) 2. On the 7th minute increase to 5.0 3. On minutes 8-10 increase to level 7.5 mph (very fast run) 4. For the next 60 seconds return to 3.0 mph (walk) 5. For the next 2 minutes increase to 8.0 mph (very fast run) 6. For the next 60 seconds back to 3.0 (walk) 7. For the next 2 minutes increase to 8.0 mph (very fast run) 8. Cool down for 5 minutes at 3.0 mph (walk) Total workout time including warm up and cool down: 20 minutes. Please keep in mind that this is only an example! You'll need to adjust the speeds accordingly to make sure the intensity is demanding but not impossible at the higher levels. Also, make sure to stretch before and after the workout. This workout can be done on the stationary bike, Stairmaster, walking outdoors or using any other form of cardio. For the experienced cardio group, don't think you can jump right into this type of training. Moderation and natural progression is vital. In the morning, you wouldn't get in your car, start it up and immediately try to reach 80 miles an hour. Warm ups and natural progression are key to prevent injury. As you progress and feel more comfortable, you can add another level of intensity. In most cases your workout never needs to exceed a total of 30 minutes and three times per week is all you need. I do not recommend interval training every day, because it can lead to over-training. The beauty of this type of training is, based on the fact you've stimulated your metabolism to such a high degree, you continue to burn calories the day after your workout. Most people are obsessed with how many calories are burned during a workout, but one of the keys to losing fat is making sure your body continues to burn lots of calories 24 to 48 hours after the workout. With interval training, the goal is to perform smaller yet manageable bouts of all-out effort with brief periods of low to moderate recovery. With conventional cardio workouts, your system returns to its base level extremely quick and adapts quite easily. The cardio-respiratory system is not unlike any other muscle that you work with strength training. The key is to ask it to do just a little bit more than it is accustomed to doing -- in effect, to impose a new demand. Another way to play with your program is to perform interval training for 3 weeks, followed by longer duration, moderate cardio for 3 weeks. There are multitudes of ways to stimulate your metabolism to accelerate body-fat loss, without setting up a tent by your cardio equipment.

Good article...I think it just proves that we should vary our exercise programs. Anytime you do the same same sam your body will adapt. So jazz it up! You can also do that workout by changing the incline on a treadmill. Most of us couldn't run at 8.0 mph if we were being chased! I know 5.0 is a 10 min mile so that makes 8.0 like a 6 min mile. Just move your body