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.