Less Time Equals More Time

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Crunched for time!

We all have 24 hours in a day. But work and sleep consume most of it so we want to make the most of what valuable time we have left.

Hangout or Workout?

The days are getting longer and warmer and we all want to take advantage of that. We also know how important exercise and nutrition is to our overall health and longevity. Both mentally and physically.

So the question you will be regularly confronted with will be; should I hang out with friends or family, or should I work out for an hour or two? Both are important to your wellbeing.

Have your cake and eat it too!

Well, what if you didn’t have to choose one or the other. What if you could do both?

What if you could cut your workout time down to 20 minutes instead of an hour and could get the same results? Would you consider it?

((1/2 + 1 1/2) x 8) x 3 = 45 x 3

I have put together a Peak Fitness program that is less than 20 minutes. You work out intensely for 30 seconds and rest for 90 seconds for 8 reps. That works out to about 4 minutes of actual intense work.

Research shows that these short high intensity workouts done 3 times a week are as effective as 45 minutes of moderately paced workouts done 3 times a week.

I firmly believe you need yoga and meditation combined with some type of cardio workout.

But, if you’re pressed for time, this Peak Fitness program can produce excellent results.

Here’s a list of some of the exercises you will do in this program.

High Kicks                                  Skaters                             Frankensteins

Jog in Place                                 Straddle Step                  Modified Jacks

3 pt. Lift                                      High Step                         Jump Rope

Hula Hoop                                  Fast Step                           High Knees

Walkout Burpees                         High Step                          Plank Jacks

Squat Jump w/Heel Clicks         Cross Jacks                        Cardio Step

Jumping Jacks                            Mountain Climbers           Squat Jump

Lateral Bunny Hops                    Sumo Squat w/Side Crunch

A lot of variety so everyone can do it. There are more difficult stations for those who are fitter and stations that are simple but get your heart pumping for those who are new to fitness.

Essence of this Transformation Class.

There are several stations in the studio, some of them are listed above. You start with one of the exercises, go all out for 30 seconds and then during the 90 seconds rest period you can switch to another station or if you like you can stay with the same exercise for all 8 reps. (The exercise may be modified but not the time interval)

It’s up to you. You can stay with something you like and you know works for you. “Works for you,” is a key phrase because your heart rate needs to be at a specific level – research based. Each person is different,

I will let you know when you are in your heart rate target zone. We will check heart rates frequently. If you can’t find your heart rate, it will be a learning experience that you get by doing this class.

With my background as a personal trainer I can tell where your heart rate is simply by listening to you breathe. You will catch on quickly and the class will be over before you know it- you will be amazed when you are done. So fast but so sweaty.

How does this compare to other programs out there.

You can find all variety of high intensity workouts out there ranging anywhere from 7 minutes to 45 minutes in length. Here are a few that fall within the 20 minute range.

Example #1

Duration:                 18 minutes

Exercise Time:        30 seconds

Rest Time:                0 seconds

No. of Exercises:    16 exercises

No. of Reps:             3 repetitions

Example #2

Duration:                 20 minutes

Exercise Time:         1 minute (5 exercises)

(1:2 ratio)                30 seconds (10 exercises)

Rest Time:               0 seconds

No. of Exercises:    15 exercises

No. of Reps:             2 repetitions

Example #3

Duration:                  20 minutes

Exercise Time:         50 seconds

Rest Time:               10 seconds

No. of Exercises:     10 exercises

No, of Reps:             2 repetitions

As you can see there is some variability between the examples given. The most notable to me is the exercise time and rest time.

Think about this.

To get the most benefit from this type of program you need to go “all out” during the exercise time. In other words your maximum effort. Using the examples above do you think you could give your maximum effort for 18 to 20 minutes with very little or no rest?

My program of 30 seconds maximum effort is enough to raise your heart rate to your target zone and the 90 seconds of rest will bring it back down to your resting heart rate. The length of the rest period allows you to give your maximum effort during the 30 second exercise portion. This raising and lowering is how you get the maximum benefit from this type of workout.

So now you have no excuse not to get in a workout. Start applying this formula ((1/2 + 1 ½) x 8) x 3 today. Now you can spend less time working out and more time doing whatever you want.

Less Time equals More Time

My Peak Fitness 8 week program which starts June 2 at a cost of $197 for 24 sessions. (3 times a week for 8 weeks) We will meet Tuesday, Thursday and Saturday. I have built in what I call a flex day which is Sunday. Because I know sometimes life gets in the way of the best laid plans.

Class size is limited to 12 motivated individuals so make sure you get signed up now to reserve your spot.

Click here to sign up.

For more information email deb@debclarksyogaexperience.com or call 515-306-6700. I’ll be happy to answer any questions.

To your health,

Deb Clark

P.S. If you’re curious about what this program is all about you have some time before the program starts June 2nd to Drop-in for $15 to one of the classes to experience what it will deliver.

P.S.S. If you’re new to The Yoga Experience you can experience the Peak Fitness class and all the other classes we offer by purchasing the New Customer Introductory Offer for $20 dollars for one week of everything.

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