Josef, Grant, & Lori on TV Talking About and Doing High Intensity Interval Training + How To Get Starting Getting A Better Workout At Home, For Free, Right Now

When I downloaded this from WJLA’s website the file was called “5hitworkout062110”, but the font that the computer used made the 5 look a whole lot like an “S”.

My mom and Grandma called to tell me they saw me on TV.

Lori’s mom called her to tell her that she saw her.  (BTW, I think Lori’s arms look a little better than Michelle Obama’s.  That is without any bicep curls or “tricep exercises” – just “man” push ups, pull ups, deadlifts, etc… same for her stomach, or my stomach – no crunches ever, ‘cuz #1. They aren’t very effective at making your stomach look any better, and #2.  They are SUPER dangerous – one of the worst things you can possibly do for your lower back.)

People at Grant’s office at the Food Bank (donate right here… somebody’s hungry) came in and told him they saw him.

The “How To” Info Got Cut From The Show

I just wanted to post the “get started with interval training at home” details that didn’t fit into the segment, ‘cuz ideas are great, but only action gets results.

So, pick any kind of exercise: if you have any sort of knee, hip or back issues a stationary bike is probably a good place to start, otherwise I think running outside for very short distances will yield great results safely.  (If you have joint issues, go get yourself a Functional Movement Screen and get that stuff taken care of so you can go run fast without pain.)

step 1: warm-up for 5 or so min (preferably some foam rolling involved)

step 2: the intervals:

*Run (or bike) FAST for 30sec (this is a 9 on a scale of 1-10, 10 is as hard as you can work)

*Walk slowly (or bike slowly) for 60sec (4 or 5 on a scale of 1-10)

step 3: repeat this 6-8 times (sounds easy on paper, but is killer in real life)

If you really think you need to, you can stretch this to the 8-10 mark, but, if think you “need” to go beyond 10 it’s because you forgot the INTENSITY part of your high intensity interval workout.

You can workout hard, or you can workout long, but you can’t do both.  That is a physiological definition, not a will power thing.

step 4: cool down – you just revved your metabolism in 20min.

step 5: repeat this in 48hrs

And, if you want more info on interval training check out this, this, this, or this.

GRANT & LORI THANK YOU BOTH SO MUCH FOR YOUR HELP WITH THIS!!!!!

If you liked this please leave a comment below.

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Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, The DC Fitness Advisor and the Fitness Expert for the PCOS Challenge TV Show. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

How To Workout When The Weather Sucks, or You’re Snowed-In At Home

It’s Snowmageddon in Washington, DC. Gyms are closed. Cars are buried. And if your gym was open today, it’s still a pain to walk there. But that’s OK, you don’t need a gym to get a killer workout.

This video lays out the entire workout, the warm-up, the rest periods, and equipment substitutions too.

Here’s the crib notes:

Part 1 – the warm-up:

The warm-up is actually THE single most important part of any workout. Now, I don’t mean a boring, waste of time warm-up like walking on the treadmill – really, why on earth do people go to the gym to go walking! – I mean something that will actually do your body some good.

Think about it. We wake up, and sit down to eat breakfast, then sit for an hour to get to work, then we sit at our desk for 8-10hrs, then we sit in our cars for another hour, then we site down to watch TV for two hours… why the hell would we go to the gym, sit down on a bike, then do bicep curls and crunches? Do we really need to spend our hour at the gym hunched over like we are the rest of the day?

Walking lunge with OH reach 5-8/side
Walking Spiderman 5-8/side
Walking side lunge 5-8/side
Inch worm 5-8
Single leg bridge 10/side

Part II – fat blasting interval workout

Now that your body is ready to do some real work, let’s do some real work that will make you stronger, fitter and way better looking.

We’re going to use time for this workout instead of reps. You will need a timer – a watch, a Gymboss, or even a kitchen timer will work just fine.

If you are a beginner – start with 30sec of work, followed by 30sec of rest; intermediate do 40/20, and for the advanced folks, go with 50on.10sec off.

This will take 20min. We’ve got 5 stations, that we’ll cycle around

Squat to press

Valslide plank

Lunge jump

Valslide mountain climber

KB swing

You can get a Valslide right here. They are super useful for home or hotel room workouts.

You can also pick up a kettlebell right here.

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, The DC Fitness Advisor and the Fitness Expert for the PCOS Challenge TV Show. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

How To Get The Body You Want In The Time That You Have: Get In, Get Out and Get Fit Fast

My fiancé and I were in Gastonia, NC (that just sounds country) this weekend getting ready for our wedding – going to a food tasting, getting tuxes, getting wedding portraits, getting wedding rings, and on and on and on.  I’m usually expecting a relaxing weekend when we go visit her parents in NC, but this was anything but.  By the time we made it to the gym we were really pressed for time.

What’s funny is that there were these two guys who doing their chest workout when we walked into the gym to change.  We got our warm-up (foam rolling, corrective exercise and dynamic flexibility) + every single muscle in our body + a killer cardio workout in LESS time than it took these two guys to complete their workout for just one muscle – their chest.  We walked out of the gym and these two guys were still doing their chest workout.

Oh, and as arrogant as it sounds, I’m bigger than both of the guys who spent at least 60min on just their chest.  I did “chest” workouts for 9 years with essentially nothing to show for it.  I built all 215lbs of my muscle with 3 short total body workouts per week (and I got lean with 3 different short total body workouts per week).

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