Auburn University Montgomery presented new research on May 31, 2013 at the ACSM annual meeting in Indianopolis confirming what fans of the 10 Minute Solution workout DVD series have already known. Short workouts do work! Michele Olson, PhD, FACSM, CSCS found that short, intense bursts of exercise done with 20 seconds of all out effort followed by 10 seconds of rest, repeated in a four minute cycle doubled her subject metabolic rate (the amount of calories burned) for 30 minutes after the workouts. Her subjects burned more calories after a four minute Tabata style workout than they would have burned doing a 20 minute brisk walk. This new 10 Minute Solution: High Intensity Interval Training HIIT DVD keeps to that 20/10 format for workouts that keep working long after the workout ends. It offers five mini-workouts to challenge every part of your body while keeping that heart rate high to burn calories and build stamina. As will all the DVDs in this series, users are able to design their workout of the day in 10-minute segments. You can select just one of the segments up to all of them. This DVD is in stores now and available at amazon.com for a suggested retail price of $14.98.
The key to success with HIIT workouts is that you have to work hard but not for long. Fitness expert and competitor Lisa Kinder's five workouts will have you digging deep but the rewards will be well worth it. The good news is after every 20 seconds of effort there is a little break. Before you know it, you're good to go on with your busy day knowing you have done something great for yourself. No equipment is needed for this program that you can do anywhere.
The workout options are:
HIIT 101 - An endurance boosting, calorie blasting meltdown. Moves range from the familiar (lateral jumps) to Kinder's own creations such as Surrenders with Knee Tucks. I love this segment. It's so much fun and a challenge too!
Ab HIIT - Strengthen and trim the core from every direction while keeping the heart pumping hard. I am always a fan of ab work. My core is strong but this is a tough workout for me.
Upper Body HIIT - Who needs free weights when there are moves like Tipping Frogs? My upper body always needs to be worked out harder. These moves are tough and so effective.
HIIT Explosion - These fierce, plyometric moves, like the one-legged burpee will help you shed those pounds in a hurry. Okay I can't be the only one who is unable to do the one-legged burpee but I will keep working at it and I will get there one day soon!
Rock Bottom HIIT - This segment includes Kinder's favorite move - Donkey Kicks with Hot Feet. This segment is hard and fun. I love it and my bottom will thank me for it later!
Lisa Kinder is a Los Angeles based personal trainer and fitness competitor certified by AFAA and NCSF. She was named Chino's Trainer of the Year in 2008. Kinder has a BA Degree in Kinesiology with an emphasis on Body Mechanics; Option in Physical Education and is a licenses massage therapist. She has also taught elementary school physical education.
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