The 20-Minute Vomit Workout

So I was out of town last week at a conference (non-fitness related) and talked some people into having me put them through a quick morning workout one day.

So we all met in the lobby at 7:30 am and headed out. I did the workout the day before as a trial run and the difference was that I did it at 5:00 pm when it was sweltering out and they were doing it when it was less than sweltering out (although it wasn't cool out to say the least).

Here's what we did:

1. Started out with a walk for a hundred yards or so and then we started up a nice jog for another 100 yards or so.

2. Then I had them run in a single file line and then we did Indian Runs. Indian runs are where I'll call out the name of the person last in line and they have to sprint to the head of the line. They run for a little longer and then I call the name of the new person at the end of the line and they sprint to the front.

3. Then when we got to this grassy area, I had them do these exercises for 30 seconds each in a row with no rest between exercises:

A) Bear Crawls
B) Bodyweight Squats
C) X-Body Mountain Climbers

Then they rested for 30 seconds and I then had them do this one more time.

4. I had them rest for 1 minute and then we did these three exercises for 30 seconds each in a row with no rest between exercises:

A) Walking Lunges
B) Pushups
C) Tripod hold (15 seconds with each arm)

They rested another 30 second after the last exercise then we repeated that sequence one more time.

5. Then I had them a Tabata protocol using Burpees. What this means is that they would do 20 seconds of Burpees, and then take 10 seconds of rest. They would continue doing this for 4 minutes.

Then we walked back to the hotel that we were staying in. That's it. A quick 20 minute workout. Seem simple?

You'd think, but, between number 4 and number 5 above, one person had to step aside,,,,to vomit. I felt so proud I almost shed a tear....

And the next day one person came up to me and said "I'm not liking you very much right now..."

I know I keep saying this over and over again but, it's just another example of the importance of making a workout INTENSE and not LONG to get results and an effective workout in.

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Friday Workout

I took my dog to the vet the other day for her "day at the spa" and while I was waiting, I went to a park to get a workout in. Here's what I did.

I jogged around this field one time just as a little warm up. Then I did some sprints. First I would sprint just maybe 5 yards. Then walk back. Then sprint again adding another five yards onto what I sprinted before. Walked back again. Kept doing this until I was sprinting about 30 yards or so.

Then it was time to start the workout.

I got down and did a bear crawl for about 20 feet. Then I stood up and did one Pushup-Burpee Combination (meaning, I dropped down to the lower part of the burpee move, completed one pushup, then pulled my legs into my chest and jump straight into the air). Immediately after completing the jump part of the burpee, I sprinted the rest of the way to where I had finished on my last sprint in my warm up.

I then walked back to the starting point, waiting 30 seconds, and did the bear crawl again for 20 feet, and then did the Pushup-Burpee Combination twice (meaning, i dropped down, did one pushup, pulled the legs in and did a vertical jump, dropped back down into a pushup position and did another pushup, pulled the legs in and did a vertical jump), and finished with the sprint again. Walked back to the starting point, and rested 30 seconds.

I kept doing this over and over again and adding another Pushup-Burpee combination each time. My goal was to do 10 of them but, after the 8th one, I was pretty spent and decided to call it a day. Workout took about 25 minutes and it was great.

Remember efficiency in exercise. You don't need to spend hours and hours working out. A quick intense 20-30 minute workout is just as good for overall health, and even better for fat loss.

Have a good weekend.

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