The 20/20 Diet (22 page)

ories? Both! This Burn Burst Exercise Program combines aerobic

and anaerobic activity to help you lose weight and build muscle.

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what: if I sat down on the bike cold and tried to move those pedals at

that resistance level, I couldn’t do much more than stand on them! My

point is, you’ve got to first let yourself work your way up the RPE scale and
then
start timing your “burst” when you reach an 8 or 9.

Before we launch into the specifics of the exercise program, I’d like

to remind you—these routines will not take that much time out of

your day. You can complete them in about 30 minutes.

Cardio Burn Bursts

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The official term for this type of cardiovascular exercise is HIIT, which stands for High-Intensity Interval Training. The basic concept is that

you’re completing short bursts of intense exercise (an 8, 9, or even a 10

on the RPE scale) and then immediately returning to a recovery pace for

a slightly longer period of time before starting the next burst of intensity. If your exercise sessions were plott
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ed out on a graph, you would see

peaks and val eys rather than just one steady pace across time. A grow-

ing body of research suggests that this sort of high-intensity, low-volume interval training is an efficient form of exercise.

One potential benefit of this type of exercise is that it can save you

time. Some studies in this area suggest that, by varying the intensity

of your workout, you can accomplish more for your body in less time.

More research is needed to confirm this effect, as many of the studies

so far have been small and had other limitations, but the most import-

ant thing is tha
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t I’m getting you off the couch and moving.

I was convinced by these potential benefits so I gave it a shot, and

I’ve been very impressed with the results in my body. I have more

energy overall, I perform better on the tennis court, and my physical

fitness has improved.

This form of exercise might be a new concept for you, so I want

yo
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u to pay very close attention to your body’s signals. Obviously,

don’t push so hard during the 30-second bursts that you pass out or

otherwise can’t complete the workout. But I want you to reap the

most benefits, so find that “sweet spot” of pure energy expenditure.

You’ll quickly adapt and, call me crazy, but very soon you will find

this exhilarating. You will experience a rush of endorphins, a certain

The 30-Second Burn Burst Exercise Program | 137

powerful chemical in your brain, which can make you feel happier

and even euphoric. You’ve probably heard of the term “runner’s high,”

and it was coined because of these feel-good chemicals that exercise

naturally helps your body release. Stick to this workout and you’ll

start to look forward to and even crave exercise.

Cardio Burn Burst Exercise Routine

Complete the following workout two to three times a we
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ek on days

when you do not do any resistance training, which I’ll tell you about

shortly.

Warm up with light cardio for three to five minutes.

Examples of light cardio:

 Brisk walking

 Slow jogging

 Dancing

 Jumping jacks

Start your 30-second burn burst cycle.
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Choose a cardio activity to which you have access, whether in your

home, at the gym, or outdoors. Do it full out, high intensity, for 30

seconds.

Note:
Your 30 seconds START when you reach an 8 or 9 on the RPE

scale. It will take y
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ou at least a few seconds, and maybe even a minute,

before you reach that level of exertion. When you’re there, start timing.

If you cannot sustain this pace for 30 full seconds, just go as long as you can, and keep track each time because as you continue to exercise in

this way, you will find that you’re able to go a little longer each session.

Slo

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w down for 60 to 90 seconds with that same cardio activity (recovery
pace).

Allow your heart rate and breathing to slow, but be careful not to

return all the way to a resting pace, or else the next burst will be much harder.

138 | The 20/20 Diet

Start your next 30-second burn burst.

As before, you’ll need at least a few seconds to reach an 8 or 9 on the

RPE scale. When you reach it, begin timing. Keep up that pace for as

long as you can, but not more than 30 seconds.

Slow down to a recovery pace.

Repeat this sequence 8 times, for a total of 8 burn burst
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s and 8 recov-

eries. The total workout time will be around 15 to 20 minutes.

Note:
Depending on your starting level of fitness, you may want to start with 2 to 4 burn bursts. But in subsequent weeks, as your body

catches on to your new regimen, you should increase burn bursts until

you can do 10 to 12 in a session.

Resistance Burn Bursts

Exercise isn’t nearly as effective or e
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fficient if you ignore resistance

training. It’s the combination of cardio
and
resistance that can help you get a toned, overall healthy body. This is why I want you to integrate this resistance program into your overall exercise plan.

The official name for this type of exercise is HIRT, which stands

for High-intensity Interval Resistance Training.

To do this, you’ll need some light weights (you might want to start

at 1- to 2-poun
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d hand weights if you’re brand new to weightlifting) or

resistance bands. Many trainers and fitness professionals recommend

resistance bands, especially for beginners. They’re very inexpensive,

easy to use, and they pack easily so you have no excuse not to exercise

while you’re traveling.

This is a type of circuit training, in which you’ll pair different

mo
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ves with noncompeting muscle groups, such as a lower body exer-

cise and an upper body exercise, with only 30 seconds between sets.

These are called compound exercises, and some scientists believe that

they are very effective at burning fat and building lean muscle mass.

The 30-Second Burn Burst Exercise Program | 139

For example, you’ll do a set of 8 to 10 Sumo Squats, which work

your inner and outer thighs, and then immediately (no rest between)

complete a Bicycle Move, which works your abs and core, and
then

take a 30-second rest before moving on to the next paired set.

Be reasonable and do not endanger yourself by using weights that

are too heavy or trying to get through a workout that is hurting in all

the wrong places. Ease yourself into this and be smart.

The Resistance Burn Burst Moves

Now let’s get into the types of HIRT moves you’ll be com
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pleting in

this exercise routine. Take a close look at these and make sure you

really understand them before you dive in. On the free 20/20 Diet

app, you will find videos showing you exactly how to do each of these

moves with proper form.

Again, you will need either hand weights or a resistance band for

many of these moves, but start light i
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f this is brand new to you. You

can work yourself up to heavier weights over time.

Here are clear explanations of the various moves you will be per-

forming in this HIRT workout.

Walking Lung STREET

es (works the thighs, hamstrings, glutes, and calves)

Begin with your legs together and feet planted firmly on the floor.

Step forward about 1 ½ to 2 feet on your right foot. Bend your

right knee so that your right thigh is parallel with the floor, at

a 90-degree angle. Your left (back) knee should be bent, nearly

touching the floor. Return to the starting position by standing

u
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p and repeat with the left leg. Keep lunging forward, alternating

legs. Do this 8 to 10 times.

Note:
Make sure your lunging knee does not extend out past your

ankle.

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Dumbbell Rows (works the back)

Place your left knee on an exercise bench or the seat of a sturdy

chair. Bend your torso forward so that it is parallel to the floor.

Take a dumbbell in your right hand and keep your right arm

straight. Bend your right elbow and pull the weight up toward

your side, keeping your arm close to your side. Lowe
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r and repeat

for 8 to 10 repetitions. Repeat the exercise on the other side.

Note:
Make sure your back remains straight during this move.

Squats (works the thighs and glutes)

Begin with your feet about shoulder-width apart, holding a dumb-

bell in each hand and with your arms by your sides. Bend your

knees and lower your torso so tha
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t your thighs are as close to par-

allel to the floor as you can get them. Keep your back as straight

as possible and your chest up so that you can see yourself if you’re

looking in a mirror. Slowly return to the starting position. Repeat

8 to 10 times.

Note:
Stay erect and centered as you descend. Do not allow your

knees to extend forward and go out past your ankles.

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Chest Press (works the pectoral muscles/chest)

Lie on your back on a flat exercise bench or soft floor surface.

Take a dumbbell in each hand and hold the weights at the sides of

your chest with elbows bent. Press the dumbbells straight up to a

position just over your chest, with your arms straight. Purposely

co
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ntract your chest muscles at the top of the movement. Slowly

lower the dumbbells to the starting position. Repeat 8 to 10 times.

Note:
Do not use a weight that is too heavy here; you don’t want to drop it when your hands are directly over your face!

The 30-Second Burn Burst Exercise Program | 141

Sumo Squats (works the inner and outer thighs)

Stand with your feet wider than shoulder width and your toes

pointed out at a 45-degree angle. Hold a dumbbell in each hand,

keeping your arms down by your sides. Bend your knees and lower

your torso so that your thighs are as close to parallel to the floor

as possible, while holding your chest up. Keep your back straight.

Slowly return to the starting position. Repeat 8 to 10 tim
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es.

Note:
If you notice any knee pain, do not go as deep into this

move.

Bicycle Move (works the core/abdominal muscles)

Lie on your back on the floor. Place your hands behind your head

and bend your knees to a 45-degree angle to the floor, with your

feet in the air. Lift your shoulders o
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ff the floor slightly. Bring your

opposite knee (left knee, for example) to your opposite elbow

(right elbow, in this example) and simultaneously straighten out

the other leg. Alternate legs and elbows for this exercise. Continue

the exercise for as many reps as you can, up to 50 at a time.

Note:
Continue to draw your belly button in toward your spine

during this move rather than letting your belly pooch out.

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Chest Fly (works the pectoral muscles/chest)

Grasp a dumbbell in each hand and lie on your back on a weight

bench or an ottoman, with the dumbbells resting on your chest.

Stretch your arms out to the side and bend your elbows slightly.

Raise your arms up in an arc, over your chest, until your hands

mee
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t at the top (palms facing toward each other). Contract your

chest muscles. Slowly lower to the starting position and repeat

8 to 10 times. Be sure to select a dumbbell weight you can lift

comfortably.

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Calf Raise (works the calves)

Stand on a stair or raised platform so that your toes are on and

your heels are off the surface. Hold on to a sturdy object (e.g., the

stair railing; a chair) with one hand for balance. Raise up on your

toes as high as you can, then slowly lower down, stretching your

calf muscles. Continue raising and lowering your feet in this man-

ner for 16 to 20 repetitions.

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Shoulder Press with a Resistance Band (works the shoulders)

Stand on the middle of the resistance band with your feet about

shoulder-width apart. Hold the handles, facing your palms for-

ward. Stretch the band upward and hold the handles at your

shoulders in a bent-arm position (like a standard biceps curl).

Then, raise the band straight up an
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d straighten your elbows at the

top of the movement. Slowly lower the band to the starting posi-

tion and repeat 8 to 10 times.

Note:
Continue to pull your arms in as you press the band upward so they are directly on either side of your head as you do this move.

Seated Reverse Crunch (works the core/abdominal muscles)

Sit on a chair o
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r a flat workout bench, close to its edge. Grasp the