The April issue of Women's Health Magazine has one of my favorite fitness idea compilations ever. Everyone is super busy these days, so they decided to make a few workouts that can be done in twenty minutes or less. Sounds perfect!
Last week we reviewed the Fast-Track interval workout, which I loved! This week we will be talking about the other two, shorter workout routines. These workouts are comprised of the twelve minute Cardio Burn and the fifteen minute Build Strength, Fry Fat. After the Fast-Track workout last week, I have been super excited to try the next treadmill workout and a workout that promises the fat to melt away.
Cardio Burn
This workout is the shortest of the three at only twelve minutes long. Don't let that fool you though, it is hefty. Jens Bangsbo (PhD) says that people who did this interval training sequence for 20-30 minutes were able to shave almost a minute off their 5K run times! This is due to the third level of interval training that keeps your heart rate higher for longer.
The workout uses the 30-20-10 plan to get our hearts going and fats burning. The 30-20-10 plan is 30 seconds of slow jogging, 20 seconds of moderate running, and 10 seconds of sprinting. The 30-20-10 routine is done five times followed by a one minute rest and five more.
I did the workout on the treadmill and goodness did the time go by. The entire workout, plus warm-up, took 15 minutes. I loved it. The intervals did seem a bit short, but maybe that is part of the appeal. Once you get up to sprinting speed, you have about five seconds before bringing it back down. This was my least favorite part, but it would not stop me from doing the workout again.
The workout burnt 145 calories in 15 minutes. Pretty good!
Build Strength, Fry Fat
Next up on our list is the workout I was most excited to do. Fat is one of the hardest things for me (and most women) to loose. Since this workout promises I will burn fat and gain muscle, I am in. The workout uses sequences that alternate working the upper and lower body for greater results seen faster. There are six exercises that are each done for thirty seconds without breaks between. Women's Health recommends completing three to four circuits, taking a one minute break between each.
Maybe I was too excited about this workout and expected it to be more than it was. I ended up only doing three reps because I was so bored midway through. Everything seemed a bit repetitive and not very engaging. There was one exercise that I enjoyed in this and will be incorporating in other workouts. The push-up position row was fun and something that worked my abs and shoulders since you alternate doing rows with weights in plank position. After three sets I burned 93 calories in 12 minutes with 8 pound weights. Not as good as what I would hope for, but not bad either.