Intensity is Key

There are a lot of different styles, methods, and brands of exercise out there, and they all promise to get you lean and fit in no time at all. Want a workout that will help you to lose weight, but not sure which method is right for you? Read on…….

Let’s start by clarifying that any type of exercise is good (when done properly), and will yield better weight loss results than doing nothing at all. That being said, if weight loss is your goal, then high intensity should be your focus. Solid research shows that shorter bursts of high intensity exercise produce more significant weight loss results than logging long hours of moderate exercise such as running. Hands down, no contest.

If you are wondering how to incorporate some higher intensity exercises into your cardio filled life, here are a few ideas to get you started. You won’t need anything besides your own body weight, some water, and some determination!

Jump Squats:squat-jump-628x363

Start standing, legs hip width apart, core connected, chest lifted, and shoulders retracted. As you inhale, sink down into a squat, keeping weight in your heels, chest lifted, and navel drawn in. Exhale as you power up out of your squat, working through the hamstrings and gluteus as you propel into a jump. Land softly with your toes facing forward, knees soft, and core connected. Repeat.

Split Lunge Jumps:split-jump-ss

Start in split lunge position, right foot in front. Core is connected, shoulders relaxed, hands behind head with fingers interlaced. Inhale down into your lunge. Be careful to keep your weight centered, and in the toe of your left (back) foot, and heel of your right (front) foot. Exhale as you power up out of your lunge, switch legs midair, and land back in split lunge position, this time with left foot forward. Keep your landings controlled and soft, and always keep your core connected. Repeat.


Start standing, legs hip width apart, long through the back, core is connected. Hinge forward and place your hands on the ground. Working through your center, hop both feet back so that you are in plank position. Inhale as you lower yourself down into a push up. Exhale as you push back up into plank position. Hop both feet back in towards your hands, and then power all the way up into a jump. Repeat.

 Perform three sets of ten of each exercise, three times per week for two weeks. As your body adapts, you will be able to challenge yourself to do more.  Keep pushing yourself…. you’ll love the results!