1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,560 --> 00:00:15,800 Speaker 1: I am Tom Holland and this is Fitness Disrupted. One 3 00:00:15,840 --> 00:00:19,520 Speaker 1: of the many things, myriad things I love about this 4 00:00:19,600 --> 00:00:24,720 Speaker 1: podcast are the various things and subjects and ways in 5 00:00:24,800 --> 00:00:29,120 Speaker 1: which I can help you. And much of that is 6 00:00:29,280 --> 00:00:31,560 Speaker 1: the science bringing you the studies. I will bring you 7 00:00:31,600 --> 00:00:36,680 Speaker 1: one today, but the ability to combine that with now 8 00:00:36,720 --> 00:00:40,800 Speaker 1: things like social media where I'm going to give you 9 00:00:41,800 --> 00:00:44,400 Speaker 1: an eleven minute body weight workout, and I've done that 10 00:00:44,440 --> 00:00:48,000 Speaker 1: in the past. I've given you numerous workouts and then 11 00:00:48,040 --> 00:00:50,280 Speaker 1: I'm going to do it for you. So after you 12 00:00:50,600 --> 00:00:52,760 Speaker 1: listen to this podcast, if you want to see it 13 00:00:52,800 --> 00:00:54,360 Speaker 1: in action, if you want to do it with me, 14 00:00:54,800 --> 00:01:00,560 Speaker 1: just go to my Instagram Tom h Fit and this 15 00:01:00,600 --> 00:01:05,200 Speaker 1: workout will be there. And that's amazing, like unbelievable, the 16 00:01:05,240 --> 00:01:11,200 Speaker 1: way we can combine the media. And that's amazing to 17 00:01:11,319 --> 00:01:14,320 Speaker 1: me who's been in this industry a long time. I 18 00:01:14,400 --> 00:01:17,080 Speaker 1: say it all the time to you because I'm still 19 00:01:17,080 --> 00:01:22,160 Speaker 1: blown away. I'm still blown away, and and I feel 20 00:01:22,160 --> 00:01:25,240 Speaker 1: so fortunate that a I can reach so many people 21 00:01:25,400 --> 00:01:32,080 Speaker 1: through this podcast, and that be I can make this 22 00:01:32,160 --> 00:01:37,080 Speaker 1: information even that more valuable and give you the ability 23 00:01:37,160 --> 00:01:40,240 Speaker 1: to really have the takeaway. You know, when I did 24 00:01:40,360 --> 00:01:44,240 Speaker 1: the first podcast, when I was writing the thirty and 25 00:01:44,280 --> 00:01:48,880 Speaker 1: sixty second intro to this podcast, a huge part of 26 00:01:48,920 --> 00:01:51,120 Speaker 1: it was the actionable information. In other words, I want 27 00:01:51,160 --> 00:01:54,880 Speaker 1: you to leave just about every show with a minimum 28 00:01:54,920 --> 00:01:59,840 Speaker 1: of one thing you could do right away, and that 29 00:02:00,000 --> 00:02:03,880 Speaker 1: to be making a behavioral change, you know, nutritional change, 30 00:02:03,960 --> 00:02:07,440 Speaker 1: doing a quick you know, thirty second workout, making a 31 00:02:07,480 --> 00:02:10,919 Speaker 1: modification to an exercise. You do something that you can 32 00:02:11,000 --> 00:02:14,800 Speaker 1: use right away. And now with a podcast like this one, 33 00:02:15,320 --> 00:02:19,040 Speaker 1: the eleven minute body weight workout based on a study, 34 00:02:20,680 --> 00:02:23,560 Speaker 1: I cannot only give that to you and talk about 35 00:02:23,600 --> 00:02:26,560 Speaker 1: it and bring you the research and tell you what 36 00:02:26,600 --> 00:02:29,280 Speaker 1: it is. But then I can add that video element 37 00:02:29,360 --> 00:02:32,560 Speaker 1: to it as well. That's awesome in my opinion. All right, 38 00:02:32,720 --> 00:02:36,880 Speaker 1: so yes, that's what today's podcast is about. A scientifically 39 00:02:37,000 --> 00:02:43,440 Speaker 1: proven body weight workout just eleven minutes. And I said 40 00:02:43,440 --> 00:02:46,960 Speaker 1: the word just because we need to stop saying the 41 00:02:47,000 --> 00:02:50,440 Speaker 1: words just in the way that we usually say it 42 00:02:51,320 --> 00:02:55,040 Speaker 1: as a negative, like you know, justin only I only 43 00:02:55,120 --> 00:02:59,120 Speaker 1: did a mile walk today, or I just did you 44 00:02:59,200 --> 00:03:06,639 Speaker 1: know ten push ups? No, as this study will show 45 00:03:06,720 --> 00:03:13,040 Speaker 1: you minutes matter minutes matter. It's on the back cover 46 00:03:13,240 --> 00:03:15,480 Speaker 1: of my book, The Micro Workout Plan, and I love this. 47 00:03:16,520 --> 00:03:20,400 Speaker 1: I had not seen this study when I wrote that book, 48 00:03:20,480 --> 00:03:23,320 Speaker 1: my most recent book, The Micro Workout Plan. Yet this 49 00:03:23,400 --> 00:03:28,880 Speaker 1: is a really powerful study that yes, supports the entire 50 00:03:28,919 --> 00:03:31,440 Speaker 1: premise of my book. Obviously, there was a lot of 51 00:03:31,480 --> 00:03:36,640 Speaker 1: other research that I used, but this is a different 52 00:03:36,720 --> 00:03:42,880 Speaker 1: study done in a different way, and it shows amazing 53 00:03:42,960 --> 00:03:49,520 Speaker 1: results with simple stuff, and that's what really matters. We 54 00:03:49,560 --> 00:03:51,720 Speaker 1: can do all the fancy stuff, and there's a time 55 00:03:51,760 --> 00:03:54,560 Speaker 1: and a place where the equipment and the workouts and 56 00:03:54,600 --> 00:03:56,200 Speaker 1: things like that, but at the end of the day, 57 00:03:56,200 --> 00:03:59,000 Speaker 1: I want results. Want the greatest results in the shortest 58 00:03:59,000 --> 00:04:01,880 Speaker 1: amount of time with the least likelihood of injury for 59 00:04:01,960 --> 00:04:04,880 Speaker 1: me and for you. All Right, So that's what today's 60 00:04:04,880 --> 00:04:06,920 Speaker 1: show is gonna do for you. I'm gonna give you 61 00:04:07,560 --> 00:04:11,760 Speaker 1: an eleven minute body weight workout, not one that I designed, 62 00:04:11,800 --> 00:04:14,440 Speaker 1: but very similar, and at the end, I'm going to 63 00:04:14,520 --> 00:04:18,640 Speaker 1: show you how you can modify it. Because this is challenging. 64 00:04:19,400 --> 00:04:22,840 Speaker 1: It will be challenging for many, but it's also doable, 65 00:04:23,279 --> 00:04:29,320 Speaker 1: and I'll explain why. But this is a scientifically based 66 00:04:29,400 --> 00:04:31,640 Speaker 1: if you want to call it proven you can because 67 00:04:31,720 --> 00:04:36,039 Speaker 1: it is based on some pretty darn good research, a 68 00:04:36,080 --> 00:04:39,880 Speaker 1: good study I'm gonna bring to you right after this 69 00:04:39,960 --> 00:04:51,960 Speaker 1: quick break. We'll be right back, and we are back 70 00:04:52,000 --> 00:04:56,320 Speaker 1: talking about an eleven minute body weight workout, a study 71 00:04:56,360 --> 00:05:03,480 Speaker 1: that was done just a year ago researchers at McMaster 72 00:05:03,680 --> 00:05:09,960 Speaker 1: University in Hamilton's, Ontario, as well as some researchers at 73 00:05:10,480 --> 00:05:15,960 Speaker 1: the Mayo Clinic in Rochester, Minnesota, and they looked at 74 00:05:16,000 --> 00:05:20,800 Speaker 1: an eleven minute body weight workout and they did a 75 00:05:20,839 --> 00:05:24,440 Speaker 1: great little study on it. And I just did a 76 00:05:24,480 --> 00:05:29,240 Speaker 1: podcast not too long ago called titled our body Weight 77 00:05:29,279 --> 00:05:34,600 Speaker 1: Workouts Enough and this study will say, obviously it depends 78 00:05:34,720 --> 00:05:39,080 Speaker 1: on what enough means for you. Let's just change enough 79 00:05:39,120 --> 00:05:43,480 Speaker 1: to our body weight workouts effective. And this study says, 80 00:05:43,520 --> 00:05:48,800 Speaker 1: heck yeah, heck yeah. And again I've given you numerous 81 00:05:49,040 --> 00:05:53,359 Speaker 1: workouts here on the on the podcast, core workouts, body 82 00:05:53,400 --> 00:05:58,080 Speaker 1: weight workouts, circuit training workouts, which this one is as well. 83 00:06:00,120 --> 00:06:02,960 Speaker 1: And I'm not saying those are the only things you 84 00:06:03,000 --> 00:06:07,480 Speaker 1: should do. They are just and what I'm trying to 85 00:06:07,520 --> 00:06:12,840 Speaker 1: do is add to your exercise arsenal. I want you 86 00:06:12,880 --> 00:06:16,640 Speaker 1: to have so many workouts to choose from I mean 87 00:06:16,640 --> 00:06:20,000 Speaker 1: it's like the content today, right, all the different fitness 88 00:06:20,120 --> 00:06:24,719 Speaker 1: apps and fitness equipment that comes with the content. What 89 00:06:24,760 --> 00:06:28,360 Speaker 1: do you want? You want? Thousands of options, right, thousands 90 00:06:28,360 --> 00:06:32,479 Speaker 1: of options for what things that you enjoy. So the 91 00:06:32,520 --> 00:06:35,479 Speaker 1: instructors you enjoy, the time you have to train, the 92 00:06:35,560 --> 00:06:40,480 Speaker 1: results you're trying to attain. Where you are, what equipment 93 00:06:40,520 --> 00:06:44,400 Speaker 1: you have available to you, and so our body weight 94 00:06:44,440 --> 00:06:48,520 Speaker 1: workouts the only thing you should do. No, but they're 95 00:06:48,560 --> 00:06:52,919 Speaker 1: darn effective. They can be really fun, and they're great 96 00:06:53,000 --> 00:06:58,000 Speaker 1: to do in certain situations like when you have limited time, 97 00:06:58,080 --> 00:07:02,760 Speaker 1: limited equipment, you're traveling, whatever case. Maybe alright, so just 98 00:07:02,880 --> 00:07:09,479 Speaker 1: another amazing, scientifically based work out to add to your repertoire. 99 00:07:09,520 --> 00:07:13,840 Speaker 1: The title of the study simple body Weight Training improves 100 00:07:13,880 --> 00:07:20,240 Speaker 1: cardio respiratory fitness with minimal time commitment, a contemporary application 101 00:07:20,800 --> 00:07:27,240 Speaker 1: of the five b X approach. How great is that title? Simple? 102 00:07:27,280 --> 00:07:30,520 Speaker 1: I love that want that in the title simple, and 103 00:07:30,600 --> 00:07:32,600 Speaker 1: far too often when it comes to exercise, people think 104 00:07:32,640 --> 00:07:39,720 Speaker 1: simple means not effective. I can't tell you I was 105 00:07:39,720 --> 00:07:42,280 Speaker 1: gonna keep this to myself, but I can't. As you 106 00:07:42,360 --> 00:07:46,200 Speaker 1: well know, if you listen to this podcast enough, I 107 00:07:46,240 --> 00:07:50,080 Speaker 1: get worked up. The the people I get pitched as 108 00:07:50,200 --> 00:07:55,200 Speaker 1: guests on the show and just making things complicated, and 109 00:07:55,240 --> 00:07:57,640 Speaker 1: I get it. That's how you separate yourself. Unfortunately, in 110 00:07:57,680 --> 00:08:03,520 Speaker 1: this industry, it's really hard to sell moderation and there's 111 00:08:03,600 --> 00:08:07,520 Speaker 1: so much goofiness out there and it makes me angry 112 00:08:07,600 --> 00:08:10,360 Speaker 1: and it won't happen here on the show. So simple 113 00:08:10,360 --> 00:08:15,559 Speaker 1: bodyweight training, yup. Love that minimal time commitment. That's pretty 114 00:08:15,640 --> 00:08:19,040 Speaker 1: darn good to number one reason people give for lack 115 00:08:19,160 --> 00:08:23,400 Speaker 1: of exercise is time. So that's pretty good. And this 116 00:08:23,560 --> 00:08:27,679 Speaker 1: five VX approach. So let me just let me talk 117 00:08:27,720 --> 00:08:29,800 Speaker 1: about well, now let me get into the study first, 118 00:08:29,840 --> 00:08:33,160 Speaker 1: just the particulars of the study. So again researchers at 119 00:08:33,240 --> 00:08:36,880 Speaker 1: McMaster University and the Mayo Clinic in Minnesota. So what 120 00:08:37,040 --> 00:08:41,199 Speaker 1: made this study a little more unique and different is 121 00:08:41,360 --> 00:08:45,240 Speaker 1: that it was one of the first randomized controlled trials 122 00:08:46,000 --> 00:08:50,360 Speaker 1: to test the effects of brief body weight workout. So 123 00:08:50,440 --> 00:08:56,280 Speaker 1: that's good. Randomized is good as far as studies go, 124 00:08:57,200 --> 00:09:02,079 Speaker 1: more of the gold standard. Okay, controlled trials good as 125 00:09:02,120 --> 00:09:05,440 Speaker 1: far as studies go, all right, And what made this 126 00:09:05,559 --> 00:09:12,120 Speaker 1: different is exercise. In these studies, the modality they usually involved, 127 00:09:12,200 --> 00:09:17,440 Speaker 1: what stationary bikes, or running. A lot of you out 128 00:09:17,440 --> 00:09:22,520 Speaker 1: there don't want to run, maybe can't because joint issues. 129 00:09:23,000 --> 00:09:26,080 Speaker 1: Some of you don't like cycling. Some of you don't 130 00:09:26,160 --> 00:09:30,400 Speaker 1: own either of those pieces of exercise equipment, so this 131 00:09:30,480 --> 00:09:36,719 Speaker 1: is great, right, no equipment, all right. And finally a 132 00:09:36,760 --> 00:09:41,040 Speaker 1: few of these experiments examined the effect of brief body 133 00:09:41,120 --> 00:09:47,119 Speaker 1: weight workouts on the specific attributes of endurance and strength. 134 00:09:49,040 --> 00:09:51,120 Speaker 1: And again let me just say that, you know, none, 135 00:09:51,320 --> 00:09:54,360 Speaker 1: almost none met that gold standard as they call it, 136 00:09:54,640 --> 00:09:58,840 Speaker 1: being randomized and having that control group as well. All right, 137 00:09:59,480 --> 00:10:02,080 Speaker 1: that's important with studies. So it just it says, you know, 138 00:10:02,120 --> 00:10:05,800 Speaker 1: the findings are are pretty darn good, pretty darn good, 139 00:10:05,880 --> 00:10:10,200 Speaker 1: something we should probably really consider. Okay, So what was 140 00:10:10,240 --> 00:10:14,839 Speaker 1: the study? Around twenty participants, and they were randomized to 141 00:10:14,960 --> 00:10:19,559 Speaker 1: a training group that either performed these exercise sessions that 142 00:10:19,600 --> 00:10:23,559 Speaker 1: I would get too shortly or nothing at all. Okay. 143 00:10:23,600 --> 00:10:26,280 Speaker 1: So in that training group there were nine, and in 144 00:10:26,360 --> 00:10:31,679 Speaker 1: the control group that did nothing there were ten, and 145 00:10:31,760 --> 00:10:38,240 Speaker 1: they did six weeks of workouts three times per week, 146 00:10:38,559 --> 00:10:43,319 Speaker 1: so three workouts a week for six weeks, eighteen total sessions. 147 00:10:44,160 --> 00:10:46,839 Speaker 1: What I kind of like about that too, is yes, 148 00:10:46,920 --> 00:10:49,280 Speaker 1: that horrible question, how long until I see results. Just 149 00:10:49,320 --> 00:10:54,280 Speaker 1: did that podcast recently. Obviously it depends, but six weeks, 150 00:10:54,280 --> 00:10:57,240 Speaker 1: four to six weeks if we're talking about strength and 151 00:10:57,280 --> 00:11:00,280 Speaker 1: things like that, and I talked about that then the 152 00:11:00,320 --> 00:11:05,840 Speaker 1: podcast and this research supports that, you know, that's about 153 00:11:05,880 --> 00:11:08,440 Speaker 1: the amount of time you're potentially going to see some 154 00:11:09,000 --> 00:11:13,800 Speaker 1: decent results in these categories. Unfortunately, people are generally looking for, 155 00:11:14,160 --> 00:11:17,040 Speaker 1: you know, looking perfect and having their perfect body in 156 00:11:17,080 --> 00:11:19,720 Speaker 1: a ridiculously short amount of time. And we're losing way 157 00:11:19,760 --> 00:11:22,160 Speaker 1: too much weight in a ridiculously short amount of time. 158 00:11:22,520 --> 00:11:25,560 Speaker 1: And that's problematic. All right, that's not what they were 159 00:11:25,600 --> 00:11:28,920 Speaker 1: looking at here, and that made this study unique. Again 160 00:11:29,120 --> 00:11:31,960 Speaker 1: and by the way, I forgot to mention, this was 161 00:11:32,200 --> 00:11:37,400 Speaker 1: published in the International Journal of Exercise Science. All right, 162 00:11:37,440 --> 00:11:40,920 Speaker 1: so again training group nine people, control group ten people. 163 00:11:41,120 --> 00:11:43,840 Speaker 1: And what was this five b X. This is interesting. 164 00:11:44,040 --> 00:11:48,240 Speaker 1: Five b X stands for five basic exercises. I'm gonna 165 00:11:48,240 --> 00:11:51,199 Speaker 1: read you right from the study here, Okay, when they 166 00:11:51,400 --> 00:11:54,680 Speaker 1: talk about what that is. Five Basic Exercises was a 167 00:11:54,679 --> 00:11:57,960 Speaker 1: fitness plan developed over a half century ago by the 168 00:11:58,160 --> 00:12:03,359 Speaker 1: Royal Canadian Air Force, based on classic principles of physical education. 169 00:12:03,960 --> 00:12:09,120 Speaker 1: It was initially intended for service members stationed in remote outposts, 170 00:12:09,120 --> 00:12:14,280 Speaker 1: but has enduring relevance as a simple practical approach to conditioning. 171 00:12:14,480 --> 00:12:16,560 Speaker 1: What I love about that is I was reading this study. 172 00:12:16,600 --> 00:12:19,439 Speaker 1: This is exactly where tr X came from too. By 173 00:12:19,440 --> 00:12:22,480 Speaker 1: the way, I have yet to do that podcast. Amazing story, 174 00:12:22,600 --> 00:12:27,080 Speaker 1: same exact thing. Tr X invented by someone in the 175 00:12:27,160 --> 00:12:30,920 Speaker 1: service who was stationed. Just let me read exactly, Uh, 176 00:12:31,040 --> 00:12:36,040 Speaker 1: service members station and remote outposts, and supposedly the story 177 00:12:36,200 --> 00:12:39,240 Speaker 1: is this service member it was like, how do I 178 00:12:39,320 --> 00:12:44,040 Speaker 1: stay in shape and grab some parachute courts and did workouts? 179 00:12:44,040 --> 00:12:48,640 Speaker 1: This simple basic stuff that works. Right? Okay, let me 180 00:12:48,679 --> 00:12:50,679 Speaker 1: continue here though, But that jumped out of me right, 181 00:12:50,760 --> 00:12:55,160 Speaker 1: that these great workout routines that are simply yet effective 182 00:12:55,200 --> 00:12:59,680 Speaker 1: come out of necessity oftentimes all right? The original five 183 00:12:59,760 --> 00:13:03,600 Speaker 1: b X plan required only eleven minutes per day. There's 184 00:13:03,600 --> 00:13:07,480 Speaker 1: that word only again, was not dependent on elaborate facilities 185 00:13:07,600 --> 00:13:11,120 Speaker 1: or equipment, as I just said, and could be appropriately 186 00:13:11,280 --> 00:13:16,480 Speaker 1: scaled based on fitness level. Oh my gosh, how important 187 00:13:16,559 --> 00:13:19,880 Speaker 1: is that? Get back to that in a second. Performing 188 00:13:19,920 --> 00:13:22,640 Speaker 1: the five b X plan for several months has been 189 00:13:22,640 --> 00:13:27,040 Speaker 1: reported to improve sub maximal in disease of cardio respiratory fitness, 190 00:13:27,080 --> 00:13:32,400 Speaker 1: and exercise tolerance, including in individuals with cardiovascular disease. The 191 00:13:32,440 --> 00:13:36,640 Speaker 1: original five b X plan included stretching, which places minimal 192 00:13:36,640 --> 00:13:40,199 Speaker 1: stress on the cardiovascular system, and exercises such as sit 193 00:13:40,280 --> 00:13:43,720 Speaker 1: ups that are generally not recommended today. So what this 194 00:13:43,760 --> 00:13:46,200 Speaker 1: study did was they took that framework and they changed it. 195 00:13:46,400 --> 00:13:48,959 Speaker 1: They took out the stretching, they took out the sit ups, 196 00:13:49,040 --> 00:13:52,719 Speaker 1: and they added in some cliometric exercises that I will 197 00:13:52,760 --> 00:13:55,559 Speaker 1: outline shortly. Okay, well let me give them to you 198 00:13:55,679 --> 00:13:58,880 Speaker 1: right now. Why not? So five exercises right, and what 199 00:13:59,080 --> 00:14:03,880 Speaker 1: this eleven work out has? And I laugh because I 200 00:14:04,000 --> 00:14:07,920 Speaker 1: really don't like burpies. I don't. I don't have to. 201 00:14:08,080 --> 00:14:10,160 Speaker 1: You don't have to like an exercise. There's so many 202 00:14:10,200 --> 00:14:14,160 Speaker 1: other options. I really don't like the The only time 203 00:14:14,200 --> 00:14:16,400 Speaker 1: I do burpies is when I'm doing something like this. 204 00:14:16,679 --> 00:14:19,000 Speaker 1: I will do burpies in this video. Did burpies in 205 00:14:19,000 --> 00:14:22,560 Speaker 1: this video for you? But I prefer to do other 206 00:14:22,640 --> 00:14:25,160 Speaker 1: exercises as too many options. But there are many people 207 00:14:25,160 --> 00:14:29,720 Speaker 1: who love them, and guess what they really work? They're hard. Okay, 208 00:14:29,760 --> 00:14:33,960 Speaker 1: So five exercises burpies high knees split squat jumps. By 209 00:14:33,960 --> 00:14:38,560 Speaker 1: the way, those are super advanced high knees and squat jumps, 210 00:14:39,640 --> 00:14:43,640 Speaker 1: and I even like the format here. In other words, 211 00:14:43,680 --> 00:14:46,120 Speaker 1: they go from burpies, so you get the ply metric 212 00:14:46,160 --> 00:14:53,160 Speaker 1: element right, hard high knees, easier split squat jumps plyometric 213 00:14:53,280 --> 00:14:59,880 Speaker 1: back to that bouncing bounding hard highnees again, So recover 214 00:15:01,200 --> 00:15:05,280 Speaker 1: and then squat jumps, apply metrics, and within all of 215 00:15:05,320 --> 00:15:13,680 Speaker 1: those exercises is a minute of active recovery walking in place. Okay, 216 00:15:13,840 --> 00:15:20,880 Speaker 1: so five exercises sixty seconds active recovery which incorporates walking 217 00:15:23,360 --> 00:15:27,800 Speaker 1: and one other super super important aspect of this whole 218 00:15:27,840 --> 00:15:30,480 Speaker 1: workout routine. I would argue one of the most important 219 00:15:30,520 --> 00:15:34,320 Speaker 1: aspects is within that sixty seconds. Remember when I said, 220 00:15:34,560 --> 00:15:38,240 Speaker 1: let me read it exactly could be appropriately scaled based 221 00:15:38,240 --> 00:15:41,680 Speaker 1: on fitness level. What does that mean? That means when 222 00:15:41,800 --> 00:15:45,400 Speaker 1: a route workout routine goes by specific weight or specific 223 00:15:45,480 --> 00:15:50,840 Speaker 1: number of reps, that's not scaled. There's so many different 224 00:15:50,920 --> 00:15:54,080 Speaker 1: levels of fitness levels and then fatigue levels within the 225 00:15:54,120 --> 00:15:58,640 Speaker 1: workout itself. So when you go by time, that is 226 00:15:58,720 --> 00:16:04,120 Speaker 1: one simple yet super smart way to scale a routine, 227 00:16:04,560 --> 00:16:09,360 Speaker 1: especially when you are using large groups Okay, So what 228 00:16:09,480 --> 00:16:12,440 Speaker 1: they told these people for the purpies, the high knees, 229 00:16:12,480 --> 00:16:15,360 Speaker 1: the split squat jumps, the high knees and the squat jumps, 230 00:16:15,960 --> 00:16:19,360 Speaker 1: they were going to do those at a self selected 231 00:16:19,640 --> 00:16:28,640 Speaker 1: challenging pace, challenging pace intensity based on whatever that person 232 00:16:28,680 --> 00:16:32,480 Speaker 1: thought that was. And the findings are interesting where they 233 00:16:32,560 --> 00:16:34,680 Speaker 1: ended up as far as heart rates go and as 234 00:16:34,720 --> 00:16:39,400 Speaker 1: far as perceived exertion levels. All right, but when you're 235 00:16:39,400 --> 00:16:44,880 Speaker 1: teaching large groups of people, going by time is one 236 00:16:45,160 --> 00:16:47,800 Speaker 1: really smart way to do it for that very reason. 237 00:16:48,520 --> 00:16:51,120 Speaker 1: All right, let's take another quick break, and when we 238 00:16:51,160 --> 00:16:53,360 Speaker 1: come back, I'm gonna give you what their mean intensity 239 00:16:53,560 --> 00:16:55,440 Speaker 1: was as far as heart rate when they were just 240 00:16:55,520 --> 00:17:02,960 Speaker 1: asked to go challenging, challenging. Right, you're not dying, I 241 00:17:02,960 --> 00:17:06,000 Speaker 1: would say. Challenging level is you're not dying, but you 242 00:17:06,000 --> 00:17:08,760 Speaker 1: don't want to be there. Very low, and that's different 243 00:17:08,760 --> 00:17:11,880 Speaker 1: for everyone based on your fitness level. Alright, quick break, 244 00:17:11,920 --> 00:17:24,679 Speaker 1: we'll be right back alright, talking about this great study, 245 00:17:24,720 --> 00:17:32,320 Speaker 1: this great workout eleven minutes body weight only challenging but effective, 246 00:17:33,880 --> 00:17:38,840 Speaker 1: simple yet super effective. So back to what they found. 247 00:17:39,000 --> 00:17:42,800 Speaker 1: Even though they asked the people just to go at 248 00:17:42,800 --> 00:17:47,280 Speaker 1: a self selected challenging pace. Where did they end up? 249 00:17:47,560 --> 00:17:50,480 Speaker 1: Because they were heart rate monitors, all right, so the 250 00:17:50,600 --> 00:17:56,440 Speaker 1: mean intensity during those intervals was around eighty two to 251 00:17:56,520 --> 00:18:01,280 Speaker 1: be exact of their maximal heart rate. That's pretty great, 252 00:18:02,600 --> 00:18:09,880 Speaker 1: that's challenging. They got there, and that's why back when 253 00:18:09,880 --> 00:18:13,399 Speaker 1: I was training clients teaching classes, I would use this 254 00:18:13,600 --> 00:18:18,240 Speaker 1: same type of format, the same type of cues. So 255 00:18:18,280 --> 00:18:24,880 Speaker 1: many of the actual formulas people do use to compute 256 00:18:24,880 --> 00:18:31,480 Speaker 1: their zones or the equipment they use inaccurate and as 257 00:18:31,520 --> 00:18:35,119 Speaker 1: simple as it sounds to tell someone to go to 258 00:18:35,160 --> 00:18:38,400 Speaker 1: that challenging level. You're not dying, but you don't want 259 00:18:38,400 --> 00:18:41,800 Speaker 1: to be there very long. You tend to find that 260 00:18:43,359 --> 00:18:45,520 Speaker 1: and that's just above that gray zone I talked about 261 00:18:45,520 --> 00:18:48,800 Speaker 1: all the time. Listen, there's benefit to all exercise, right, 262 00:18:49,440 --> 00:18:52,520 Speaker 1: and I'll finish up with that as well. With this. 263 00:18:52,520 --> 00:18:55,720 Speaker 1: This finds on the psychological level and things like that. 264 00:18:57,040 --> 00:18:59,800 Speaker 1: But when we want to maximize our time, maximize our 265 00:18:59,800 --> 00:19:02,080 Speaker 1: work out, to maximize our health, you want to go easy, 266 00:19:02,119 --> 00:19:05,840 Speaker 1: you want to go hard, and then we can spend 267 00:19:05,840 --> 00:19:09,440 Speaker 1: some time in that gray zone. But we need to 268 00:19:09,480 --> 00:19:13,320 Speaker 1: spend more time than most people think going easy. And 269 00:19:13,359 --> 00:19:16,920 Speaker 1: when we do go hard, which is much less. Back 270 00:19:16,960 --> 00:19:21,880 Speaker 1: to that roughly got to be above that gray zone 271 00:19:21,960 --> 00:19:25,440 Speaker 1: to get the benefits that we really want to maximize 272 00:19:25,480 --> 00:19:28,360 Speaker 1: your results the short amount of time with the least 273 00:19:28,400 --> 00:19:34,119 Speaker 1: likelihood of injury. All right, So around of maximum heart 274 00:19:34,200 --> 00:19:37,000 Speaker 1: rate is where they ended up just being asked to 275 00:19:37,000 --> 00:19:40,600 Speaker 1: go to challenging pace, and their rating of perceived exertion 276 00:19:41,440 --> 00:19:45,960 Speaker 1: fourteen out of twenty plus or minus three, they were 277 00:19:46,000 --> 00:19:49,160 Speaker 1: where they needed to be. They're not in that gray zone. 278 00:19:49,240 --> 00:19:52,600 Speaker 1: Gray zone is less than eighty and the gray zone 279 00:19:52,640 --> 00:19:55,800 Speaker 1: is less than fourteen as far as perceived exertion. So 280 00:19:55,880 --> 00:20:00,040 Speaker 1: when you are asked to do a hard interval, and 281 00:20:00,080 --> 00:20:02,440 Speaker 1: as I say that, I have to pause because there 282 00:20:02,440 --> 00:20:05,960 Speaker 1: are instructors many who make the intervals too long and 283 00:20:06,000 --> 00:20:08,400 Speaker 1: the rest too short, and ask you to go at 284 00:20:08,400 --> 00:20:11,520 Speaker 1: too hard and intensity for too long a period of time. 285 00:20:13,640 --> 00:20:17,160 Speaker 1: Example I give frequently. Don't have to name the program. 286 00:20:17,240 --> 00:20:20,959 Speaker 1: You will know it if you know it. Where they 287 00:20:21,000 --> 00:20:24,919 Speaker 1: said was a DVD program super hard? They said, we 288 00:20:25,240 --> 00:20:29,040 Speaker 1: turn traditional interval training on its head. Traditional interval training 289 00:20:29,960 --> 00:20:33,160 Speaker 1: is short bursts of hard efforts followed by long recoveries. 290 00:20:34,000 --> 00:20:39,720 Speaker 1: We do long bursts of hard intensity followed by short recoveries. Yeah, okay, 291 00:20:39,960 --> 00:20:42,399 Speaker 1: most people can't do that. Most people end up in 292 00:20:42,400 --> 00:20:45,520 Speaker 1: the gray zone really quickly. And you don't maximize your 293 00:20:45,520 --> 00:20:49,560 Speaker 1: time outside the gray zone because it's too hard for 294 00:20:49,600 --> 00:20:52,560 Speaker 1: too long and the recoveries don't work. Now, there's obvious 295 00:20:54,480 --> 00:20:58,320 Speaker 1: variations gradations there, but for the average person, no question 296 00:20:59,119 --> 00:21:01,840 Speaker 1: that there is a way to do this type of 297 00:21:01,880 --> 00:21:08,000 Speaker 1: interval training. And this workout is it minute hard, minute 298 00:21:08,000 --> 00:21:12,720 Speaker 1: active recovery eleven minutes done? Okay. And one great way 299 00:21:12,760 --> 00:21:15,560 Speaker 1: to kind of describe what we're doing here is you're 300 00:21:15,640 --> 00:21:23,080 Speaker 1: performing the exercises consecutively, but not continuously, all right, interval 301 00:21:23,119 --> 00:21:30,120 Speaker 1: training bursts of intense exercise, intense exertion followed by periods 302 00:21:30,119 --> 00:21:32,679 Speaker 1: of rest you can call it brief. And there's a 303 00:21:32,760 --> 00:21:36,280 Speaker 1: manipulative way to do this as a coach, you know, 304 00:21:36,359 --> 00:21:40,439 Speaker 1: the ratios and things like that. But this is pretty 305 00:21:40,480 --> 00:21:44,400 Speaker 1: darned good as the findings will show. All right, So 306 00:21:44,920 --> 00:21:47,280 Speaker 1: you got the format. Now let me go through it 307 00:21:47,280 --> 00:21:49,440 Speaker 1: one more time. Actually, let me give you this specifics 308 00:21:49,480 --> 00:21:52,719 Speaker 1: because they started with for this workout one minute of 309 00:21:52,760 --> 00:21:56,240 Speaker 1: easy jumping jack's to warm up. Then they do one 310 00:21:56,280 --> 00:21:59,720 Speaker 1: minute of modified burpies. So no push up. And again 311 00:21:59,720 --> 00:22:01,120 Speaker 1: you don't have to write this down. If you want 312 00:22:01,119 --> 00:22:03,439 Speaker 1: to go to my Instagram page, that will all be 313 00:22:03,480 --> 00:22:05,719 Speaker 1: there in writing as well as video form. You can 314 00:22:05,760 --> 00:22:08,320 Speaker 1: do it with me. So one minute of easy jumping 315 00:22:08,400 --> 00:22:11,560 Speaker 1: jack's to warm up, then one minute of burpies no 316 00:22:11,720 --> 00:22:15,400 Speaker 1: push up, one minute of walking in place, then one 317 00:22:15,400 --> 00:22:19,160 Speaker 1: minute of high knee running in place, one minute of walking, 318 00:22:19,760 --> 00:22:24,040 Speaker 1: one minute of split squat jumps. Now I would argue 319 00:22:24,840 --> 00:22:29,200 Speaker 1: these are for most people the hardest, right, even burpies. 320 00:22:29,200 --> 00:22:31,639 Speaker 1: You're jumping two legs, jumping up in the air. You 321 00:22:31,640 --> 00:22:35,359 Speaker 1: can choose how high to jump split squat jumps, and 322 00:22:35,520 --> 00:22:39,119 Speaker 1: in the video I'm not gonna make it super super 323 00:22:39,160 --> 00:22:42,040 Speaker 1: super hard, because you can make these harder and easier 324 00:22:42,040 --> 00:22:44,520 Speaker 1: to based on how high and how why do you 325 00:22:44,560 --> 00:22:46,560 Speaker 1: go and how fast you go. But these are these 326 00:22:46,560 --> 00:22:49,160 Speaker 1: are super challenging, and I want you to get hurt. 327 00:22:49,240 --> 00:22:52,400 Speaker 1: So within this framework you can, as I will say 328 00:22:52,400 --> 00:22:55,119 Speaker 1: at the end, you can change these exercises around and 329 00:22:55,119 --> 00:22:57,199 Speaker 1: get some pretty darn good results as well. Okay, but 330 00:22:57,600 --> 00:23:01,160 Speaker 1: they do split squat jumps, then to walking in place, 331 00:23:01,720 --> 00:23:05,560 Speaker 1: then back to high knee running in place, walking in place. 332 00:23:06,080 --> 00:23:09,920 Speaker 1: They finish up with squat jumps, which I love. Right, 333 00:23:10,040 --> 00:23:12,639 Speaker 1: So basically part of the burpee if you want to 334 00:23:12,640 --> 00:23:15,000 Speaker 1: break that down. And then you do one minute of 335 00:23:15,040 --> 00:23:20,520 Speaker 1: walking in place to cool down, no equipment, body weight 336 00:23:20,600 --> 00:23:27,760 Speaker 1: only And what did they find? What did they find? All? Right, 337 00:23:29,320 --> 00:23:32,600 Speaker 1: the results and I'm going to quote directly from the paper. 338 00:23:33,240 --> 00:23:38,160 Speaker 1: There was a significant difference between groups after the intervention, 339 00:23:38,520 --> 00:23:41,639 Speaker 1: after the workouts, such that v O two peak was 340 00:23:41,760 --> 00:23:45,120 Speaker 1: higher in the training group compared to the control The 341 00:23:45,160 --> 00:23:48,160 Speaker 1: group that did this workout actually up to their endurance 342 00:23:48,200 --> 00:23:53,399 Speaker 1: by about seven Now that number probably is meaningless to 343 00:23:53,480 --> 00:23:55,119 Speaker 1: most of you, but if you're an endurance out, if 344 00:23:55,160 --> 00:23:59,639 Speaker 1: you're competitive, that's a huge number. And if you're working 345 00:23:59,680 --> 00:24:03,240 Speaker 1: out or you know, eighteen workouts with no equipment, that's 346 00:24:03,320 --> 00:24:08,399 Speaker 1: that's that's a big difference. That's a big difference. Okay, 347 00:24:09,960 --> 00:24:13,760 Speaker 1: what else did they find? Peak power output during the 348 00:24:13,880 --> 00:24:16,480 Speaker 1: v O two peak test was also higher after training 349 00:24:16,520 --> 00:24:20,840 Speaker 1: compared to control. Their leg power increased. That's not surprising 350 00:24:21,000 --> 00:24:24,320 Speaker 1: to someone like me. That's the PLO metrics. You're jumping, 351 00:24:24,960 --> 00:24:26,800 Speaker 1: you're gonna you're gonna improve a lot of things by 352 00:24:26,800 --> 00:24:29,320 Speaker 1: the way that they don't even test for here. But 353 00:24:29,680 --> 00:24:34,800 Speaker 1: not surprising to me that peak power output was higher 354 00:24:35,320 --> 00:24:40,560 Speaker 1: after these eighteen workouts. In their legs. There was no 355 00:24:40,680 --> 00:24:44,200 Speaker 1: changes in leg muscular endurance. I find that little surprising. 356 00:24:44,760 --> 00:24:48,480 Speaker 1: Hand grip strength not surprising. Or vertical jump height find 357 00:24:48,520 --> 00:24:55,400 Speaker 1: out a little surprising too. Regardless, relatively short intervention, right, 358 00:24:57,440 --> 00:25:02,440 Speaker 1: relatively small group, but well done study, and body weight 359 00:25:02,520 --> 00:25:07,120 Speaker 1: exercises increase their fitness if you want to just overarching 360 00:25:07,280 --> 00:25:09,720 Speaker 1: term to make it make sense. They improve their fitness 361 00:25:11,119 --> 00:25:15,359 Speaker 1: in three workouts of eleven minutes, three times a week 362 00:25:15,720 --> 00:25:22,120 Speaker 1: for six weeks. That's awesome, people, that's awesome, all right. 363 00:25:23,960 --> 00:25:28,840 Speaker 1: Final quote from the study. In the conclusion, they state, 364 00:25:28,920 --> 00:25:33,240 Speaker 1: we conclude that simple body weight training, requiring minimal time 365 00:25:33,280 --> 00:25:38,800 Speaker 1: commitment and no specialized equipment can enhance cardio respiratory fitness 366 00:25:38,840 --> 00:25:43,720 Speaker 1: in inactive adults. These findings have relevance for individuals seeking practical, 367 00:25:44,160 --> 00:25:47,199 Speaker 1: time efficient approaches to exercise, which is just about everyone. 368 00:25:47,640 --> 00:25:51,200 Speaker 1: I don't want impractical and I don't want to waste time. 369 00:25:53,880 --> 00:25:55,359 Speaker 1: But let me give you some other quick thoughts and 370 00:25:55,359 --> 00:26:01,560 Speaker 1: then we'll just wrap this all up in the article. 371 00:26:01,960 --> 00:26:04,440 Speaker 1: There were many Obviously, when a study like this comes out, 372 00:26:04,720 --> 00:26:07,639 Speaker 1: many articles. Some do a good job with it. Some don't. 373 00:26:07,760 --> 00:26:15,040 Speaker 1: But in one article they wrote, the author wrote about 374 00:26:15,080 --> 00:26:18,760 Speaker 1: this study, they recruited twenty healthy, but out of shape 375 00:26:18,800 --> 00:26:22,960 Speaker 1: young men. Now out of shape, what do you what 376 00:26:23,000 --> 00:26:25,639 Speaker 1: do you think of when you think of out of shape? Right, 377 00:26:25,680 --> 00:26:28,800 Speaker 1: different people are gonna take away different things, I would argue, 378 00:26:28,840 --> 00:26:30,520 Speaker 1: and you may say, I'm splitting your hairs here, but 379 00:26:30,720 --> 00:26:35,440 Speaker 1: not really Okay, out of shape. No, they were inactive. 380 00:26:36,720 --> 00:26:40,040 Speaker 1: And by inactive, they had a questionnaire and this was 381 00:26:40,080 --> 00:26:42,040 Speaker 1: a self report. They basically asked the people, do you 382 00:26:42,040 --> 00:26:44,280 Speaker 1: get a hundred fifty minutes or more of moderate two 383 00:26:44,400 --> 00:26:47,320 Speaker 1: vigorous weekly activity and they said no. So I get it. 384 00:26:47,320 --> 00:26:48,800 Speaker 1: I get the term out of shape, but I think 385 00:26:48,840 --> 00:26:52,159 Speaker 1: it's misleading because now we get into you know, the 386 00:26:52,240 --> 00:26:57,280 Speaker 1: heavy and and you know, can you be heavier and 387 00:26:57,320 --> 00:27:01,840 Speaker 1: still fit? Again, discussion for another day. But I think 388 00:27:02,640 --> 00:27:08,080 Speaker 1: changing inactive to out of shape, that's a jump. That's 389 00:27:08,080 --> 00:27:10,280 Speaker 1: a jump. And this is where so many articles go. 390 00:27:10,920 --> 00:27:14,920 Speaker 1: And this is less egregious than most, okay, but it's important. 391 00:27:16,080 --> 00:27:20,399 Speaker 1: So often the writers, the authors look at a study 392 00:27:20,520 --> 00:27:25,000 Speaker 1: and they extrapolate way out and that's problematic, okay, So 393 00:27:25,520 --> 00:27:28,240 Speaker 1: just something that jumped out of me. Oh and and 394 00:27:28,359 --> 00:27:31,840 Speaker 1: one other point really important to me is that in 395 00:27:31,880 --> 00:27:36,560 Speaker 1: this article they say the studies findings are predictable, but reassuring, predictable, 396 00:27:38,240 --> 00:27:42,440 Speaker 1: predictable for me, who knows the value of short workouts, 397 00:27:42,640 --> 00:27:45,399 Speaker 1: who knows the value of simple workouts, who knows the 398 00:27:45,480 --> 00:27:48,240 Speaker 1: value of circuit training, and all of the above. That's 399 00:27:48,240 --> 00:27:50,280 Speaker 1: why I wrote the book like your Workout Plan, It 400 00:27:50,400 --> 00:27:53,800 Speaker 1: is exactly this. It's exactly this, by the way, because 401 00:27:54,040 --> 00:27:57,080 Speaker 1: I was hoping to write a book or wanting to 402 00:27:57,119 --> 00:28:00,520 Speaker 1: write a book on practical time efficient approaches to exercise, right, 403 00:28:00,560 --> 00:28:03,439 Speaker 1: But most people look at that. Even I'm not going 404 00:28:03,480 --> 00:28:07,639 Speaker 1: to name the well known researcher who I had on 405 00:28:07,680 --> 00:28:10,360 Speaker 1: this program, who I think is one of the smartest 406 00:28:10,359 --> 00:28:14,720 Speaker 1: out there. But when I told him the time elements 407 00:28:14,720 --> 00:28:20,000 Speaker 1: of my book said that's not enough, not enough for 408 00:28:20,040 --> 00:28:24,920 Speaker 1: what right it is? It is so in this article, 409 00:28:25,400 --> 00:28:31,720 Speaker 1: in this actual I'm gonna give you this specific place 410 00:28:31,800 --> 00:28:38,440 Speaker 1: it was written. But it's so often that they talk 411 00:28:38,520 --> 00:28:41,800 Speaker 1: about too much exercise and not enough and blah blah blah. 412 00:28:41,840 --> 00:28:43,920 Speaker 1: So to say that the studies findings are predictable was 413 00:28:43,920 --> 00:28:47,120 Speaker 1: a little surprising to me that, oh yeah, people thought 414 00:28:47,160 --> 00:28:49,760 Speaker 1: that with just eleven minutes, and I said, just for 415 00:28:49,760 --> 00:28:53,480 Speaker 1: for on purpose, eleven minutes done three times a week 416 00:28:53,520 --> 00:28:57,920 Speaker 1: to have these pretty amazing results, really improved fitness in 417 00:28:57,920 --> 00:29:03,440 Speaker 1: a short amount of time, improved strength, no equipment, eleven minutes. 418 00:29:04,440 --> 00:29:07,719 Speaker 1: And then finally the researcher who one of the researchers 419 00:29:07,720 --> 00:29:11,560 Speaker 1: who has done research into interval training, so you know, 420 00:29:12,160 --> 00:29:15,360 Speaker 1: biased in his own way, but said it seemed obvious 421 00:29:15,440 --> 00:29:18,560 Speaker 1: that this type of training should be effective, but we 422 00:29:18,600 --> 00:29:23,600 Speaker 1: now have evidence it's not obvious to the average person. 423 00:29:23,680 --> 00:29:26,000 Speaker 1: They still say I only did, or I just did, 424 00:29:26,120 --> 00:29:27,640 Speaker 1: or they think they need to go to the gym, 425 00:29:27,720 --> 00:29:31,080 Speaker 1: or they think they need expensive equipment. I'm going to 426 00:29:31,160 --> 00:29:34,520 Speaker 1: continue to bring you these studies. I'm going to continue 427 00:29:34,520 --> 00:29:36,200 Speaker 1: to do them for you, even though I don't like 428 00:29:36,280 --> 00:29:38,320 Speaker 1: doing burpies. So when you see me doing burpies in 429 00:29:38,320 --> 00:29:40,880 Speaker 1: the video, no that I'm really not happy about it. 430 00:29:42,800 --> 00:29:46,160 Speaker 1: But I also want as much variation in my life, 431 00:29:46,200 --> 00:29:49,080 Speaker 1: in my program as possible. I want to be as 432 00:29:49,080 --> 00:29:51,959 Speaker 1: healthy as possible. I want to mix it up as 433 00:29:52,040 --> 00:29:57,360 Speaker 1: much as possible. I do everything. I do machines, I 434 00:29:57,400 --> 00:29:59,920 Speaker 1: do free weights, I do body weight, I do bands, 435 00:30:01,400 --> 00:30:05,000 Speaker 1: I do it all based on what I have available, 436 00:30:05,400 --> 00:30:07,920 Speaker 1: what I'm training for, what my goals are, what my 437 00:30:08,000 --> 00:30:11,240 Speaker 1: mood is, how much time I have, all of the above, 438 00:30:12,640 --> 00:30:15,120 Speaker 1: and I'm going to continue to bring you all of 439 00:30:15,160 --> 00:30:21,800 Speaker 1: this so that you have that huge exercise arsenal final quote. 440 00:30:22,560 --> 00:30:26,560 Speaker 1: Considerable attention has recently been focused on the psychological responses 441 00:30:26,560 --> 00:30:30,920 Speaker 1: to interval exercise. The emerging data support the viability of 442 00:30:30,960 --> 00:30:34,000 Speaker 1: this type of activity as an alternative to traditional modern 443 00:30:34,040 --> 00:30:37,200 Speaker 1: intensity continuous exercise. What does that mean? You don't have 444 00:30:37,240 --> 00:30:39,960 Speaker 1: to be bored all the time. Getting on a treadmill 445 00:30:40,000 --> 00:30:43,760 Speaker 1: for most people and going for an hour is nightmarish. 446 00:30:43,760 --> 00:30:45,880 Speaker 1: That's why they call it the dreadmill. And in durance 447 00:30:45,920 --> 00:30:49,640 Speaker 1: athletes like me who use the treadmill usually do so 448 00:30:49,920 --> 00:30:54,240 Speaker 1: for psychological reasons. We'll pretty much go out and run 449 00:30:54,400 --> 00:30:59,080 Speaker 1: and bike and do things in really bad weather, and 450 00:30:59,120 --> 00:31:01,160 Speaker 1: we know that that could potentially be the weather we're 451 00:31:01,160 --> 00:31:04,280 Speaker 1: gonna experience during our events that we're training for. So yeah, 452 00:31:04,360 --> 00:31:09,160 Speaker 1: we get it. So that's just a scientific word salad 453 00:31:09,160 --> 00:31:12,840 Speaker 1: way of saying. Suter workouts are probably more fun for 454 00:31:12,880 --> 00:31:15,960 Speaker 1: most people, especially when you mix it up like this. Okay, 455 00:31:16,440 --> 00:31:22,920 Speaker 1: simple works circuit training amazingly effective short term or for 456 00:31:23,040 --> 00:31:26,600 Speaker 1: short amounts of time. And when you look at this format, 457 00:31:27,400 --> 00:31:29,560 Speaker 1: there's a lot of you out there that most likely 458 00:31:30,360 --> 00:31:33,280 Speaker 1: right now probably shouldn't do jump lunges, and they don't 459 00:31:33,280 --> 00:31:35,280 Speaker 1: want you to do those if it's not right. If 460 00:31:35,320 --> 00:31:37,560 Speaker 1: you want the modification, and it's and it's just one 461 00:31:37,600 --> 00:31:42,560 Speaker 1: step down. As you watched that video, do the jump squats, 462 00:31:42,600 --> 00:31:45,840 Speaker 1: and even those are challenging. So if you're doing jump squats, 463 00:31:46,040 --> 00:31:50,240 Speaker 1: just don't jump as high, tiny little jump. We need 464 00:31:50,280 --> 00:31:54,000 Speaker 1: to do plyo metrics. We need that fast twitch part 465 00:31:54,040 --> 00:31:56,360 Speaker 1: of our exercise. We need to maintain those connections. I 466 00:31:56,360 --> 00:31:59,360 Speaker 1: would argue, and we'll argue, all right, but you can 467 00:31:59,400 --> 00:32:04,160 Speaker 1: take this form Matt. One minute of something at a 468 00:32:04,320 --> 00:32:09,440 Speaker 1: challenging intensity. That's all you need. Challenging for you, fourteen 469 00:32:09,440 --> 00:32:12,480 Speaker 1: out of twenty right around of your max heart rate 470 00:32:12,560 --> 00:32:17,200 Speaker 1: plus or minus. Then recover active recovery walking in place. 471 00:32:18,040 --> 00:32:20,720 Speaker 1: Do that for eleven minutes, with the warm up and 472 00:32:20,720 --> 00:32:27,240 Speaker 1: the cool down and whatever that exercises. It will work 473 00:32:27,240 --> 00:32:31,480 Speaker 1: for you because it's about raising our heart rates, it's 474 00:32:31,520 --> 00:32:36,080 Speaker 1: about challenging our muscles and changing our bodies and our minds. 475 00:32:37,520 --> 00:32:40,600 Speaker 1: All right, And this is just body weight. Many of 476 00:32:40,640 --> 00:32:42,880 Speaker 1: the workouts I've given you have been circuit training with 477 00:32:43,520 --> 00:32:48,320 Speaker 1: my three favorite things, cardio, strength move, and a core move. 478 00:32:49,080 --> 00:32:50,760 Speaker 1: So there's so many different ways to do this. The 479 00:32:50,800 --> 00:32:53,840 Speaker 1: takeaway I want you to have from this podcast is 480 00:32:54,760 --> 00:33:00,000 Speaker 1: short works, simple works, body way works. It all works 481 00:33:00,360 --> 00:33:03,640 Speaker 1: right there, You have it enough? All right? You want 482 00:33:03,640 --> 00:33:08,160 Speaker 1: to see me suffer and do burpies what I do 483 00:33:08,240 --> 00:33:11,640 Speaker 1: for you, go to tom h Fete and that is 484 00:33:11,800 --> 00:33:13,719 Speaker 1: both my Instagram and my Twitter by the way, so 485 00:33:14,040 --> 00:33:16,360 Speaker 1: in addition to being able to see that work out there, 486 00:33:16,680 --> 00:33:19,360 Speaker 1: you can direct message me any questions or comments for 487 00:33:19,440 --> 00:33:21,600 Speaker 1: the show. Love to hear from you. We have a 488 00:33:21,640 --> 00:33:25,160 Speaker 1: listener mailbag show coming up soon with the most recent 489 00:33:25,360 --> 00:33:28,120 Speaker 1: bunch of questions. You can also go to Fitness Disrupted 490 00:33:28,160 --> 00:33:31,880 Speaker 1: dot com even me through the site. I I love 491 00:33:31,920 --> 00:33:33,920 Speaker 1: every show and every show I say how much I 492 00:33:33,960 --> 00:33:38,040 Speaker 1: love every show, But like this is great news people, 493 00:33:38,680 --> 00:33:41,120 Speaker 1: the yeah butts are gone. Yeah but I don't have 494 00:33:41,120 --> 00:33:42,840 Speaker 1: a lot of time. Yeah but I don't want to 495 00:33:42,880 --> 00:33:45,160 Speaker 1: go to the gym. Yeah but I don't have any equipment. 496 00:33:45,640 --> 00:33:48,600 Speaker 1: I'm gonna give you all the ways for you to 497 00:33:48,760 --> 00:33:53,640 Speaker 1: live your best life, your longest life, your happiest life, 498 00:33:55,000 --> 00:33:59,800 Speaker 1: and your most active life, based on science and based 499 00:33:59,840 --> 00:34:03,240 Speaker 1: on what we can do, all right, because we all 500 00:34:03,320 --> 00:34:07,320 Speaker 1: control three things, how much we move, what we put 501 00:34:07,320 --> 00:34:10,880 Speaker 1: into our mouths, and our attitudes. And that is awesome. 502 00:34:12,239 --> 00:34:16,280 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 503 00:34:20,239 --> 00:34:23,600 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 504 00:34:23,680 --> 00:34:26,520 Speaker 1: more podcasts from my heart Radio, visit the i heart 505 00:34:26,600 --> 00:34:30,000 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 506 00:34:30,040 --> 00:34:30,840 Speaker 1: favorite shows.