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.

Congrats To The Winner of our DC Bootcamp Raffle

I just wanted to congratulate Karl for being the winner of our Feet In The Street 20min Fat-Loss Solution Bootcamp Winner.   Karl won an entire month of free training with me.

The real winner is the Capital Food Bank.

Everyone who entered won something (not the grand prize).  So long as you provided your mailing address, then your prize is on the way.

Thanks again to everyone who came out to our bootcamp and thanks to everyone who made Feet In The Street happen.  ‘Till next year.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. 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 copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

I’m Giving A Free Bootcamp On August 29th

You can get fit, win FREE stuff and contribute to a worthy cause absolutely free on Saturday, August 29th with me in Ft. Dupont Park.  Every hour on the half hour I will be conducting a short, fun, intense and effective fat-loss bootcamp called “The 20min Fat-Loss Solution.”

You can win FREE stuff just for coming by my tent.  We’ll have a raffle for prizes including:

•    My brand new Client Success Manual (will retail for $79.95 after Monday)
•    FREE personal training programs
•    Books
•    CD’s
•    And more

I’ll be doing these classes live from 9:30am until 2:30pm.  And for every single person who completes the 20min bootcamp I will donate at least $1 to The Capitol Food Bank.  (I may increase that number if the space in the park turns out to be small, thus limiting class size.)

The first time I mentioned this, the event was called “Saturdays in August,” but has been renamed “Feet In The Street.”

We’ll have ropes (these are really fun), kettle bells, medicine balls, agility ladders and all kinds of fun stuff for the class.

So, put this down in your calendar:

What: The 20min Fat-Loss Solution (Fun, FREE and effective fat-loss workout with me)
+Prizes
+I will give money to charity on your behalf just for showing up
+more, fun FREE stuff like – bike rides, boxing demonstrations, inline skating, nature hikes, and more provide by the other folks at Feet In The Street

Where: Ft. Dupont Park, near the activity center.  Here’s the flyer with a map (click to enlarge).

When:  August 29th, 2009 from 9:30am to 2:30pm on the half hour.

Its first come, first serve, so show up early so you can get spot in the class.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. 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 copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.