(You can complete this 20 minute method on any stationary cardio machine in the gym or even better yet outside as long as you have a timer in clear view.)
I have been completing this following workout for the last 5 weeks and have seen huge improvements in my abdominals, legs, glutes and arms and not only that I feel ten times fitter can run faster and for longer than ever before and the best part is that my recovery rate has improved dramatically!
Why is our recovery rate important?
Recovery rate is defined as the measurement of your heart rate after exercise. According to a Federal Aviation Administration Report physically fit people’s heart rate recovery time is faster than less fit people because their cardiovascular systems ‘are more efficient and adapt more quickly’ to intensive exercise. Thus, with an improved recovery rate it makes it easier to recover after both short all-out bursts or lengthy steady state sessions. Your lung capacity increases and you feel like you can breathe easier whilst jogging/cycling/sprinting etc. Hence, we are expanding not only our anaerobic but also our aerobic capacities and overall heart and cardiovascular health when improving our recovery rate.
Warm-up: 5 minutes at steady state (easy or 3 out of 10 on the perceived exertion rate)
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Stage 1: 20 seconds of all-out effort (high intense or 8 out of 10 on the perceived exertion rate)
Stage 2: 20 seconds of complete REST
Repeat Stages 1 and 2 for 15 minutes
Stage 3: 20 seconds of the highest intense effort (9.5 out of 10 on the perceived exertion rate)
Stage 4: 20 seconds of complete REST
Repeat Stages 3 and 4 for 5 minutes
Stage 5: 2 minutes of recovery low intense steady state (2 out of 10 on the perceived exertion rate)
Complete. Time elapsed: 20 minutes high intense fat burning + 7 minutes warm-up and cool-down.The quick fix Fat Burning 20 minute workout!
I complete this method on the treadmill, stationary bike and the stepper at the gym. Additionally, I achieve the same routine outside with hill sprints.
My treadmill speeds would look something like this:
Warm-up: Jog @ 11.0
Stage 1: 20 seconds @ 18.0
Stage 2: 20 seconds rest – feet standing on treadmill side rails
Stage 3: 20 seconds @ 19.0
Stage 4: 20 seconds rest – feet standing on treadmill side rails
Stage 5: 2 minutes @ level 5.0
However, I have worked up to this pace and speed over time, so please adapt to suit your capabilities and fitness levels. Due to this workout being of a very high intensity it is essential that if you feel faint, dizzy or sick at any point then take an extra breather to regain focus or simply stop!
Give it a go and over the next few sessions you’ll be able to work out the correct speeds/resistance levels for your ability and not only will this session keep you positively motivated but you’ll also feel a vast difference in your cardiovascular health as well as looking and feeling great!
And remember it is only 20 minutes!