12 minute workouts?

It sounded too good to be true! Since the Chiropractor was in great physical shape and this was supposedly the workout she does, I thought I’d give it a try.

We showed up on a Saturday morning a little before 9. The workout was scheduled for 9:00-9:12. I wore my spandex and athletic shoes, even though I couldn’t imagine I’d sweat much in only 12 minutes.

Patty spent a few minutes explaining the workout:

Surge training is used to get your heart rate up quickly, then let it come down…over and over again. She selected 6 different exercises to work different muscle groups. We would do 1 exercise for 20 seconds, then rest 20 seconds, and repeat 2 times, for a total of 3 sets per exercise.

For example:

1. Run in place as hard and fast as you are able for 20 seconds, rest 20 seconds, run 20 seconds, rest 20 seconds, run 20 seconds, rest 20 seconds.

2. Arms out to the side. Do forward arm circles as hard and fast as able for 20 seconds, rest 20 seconds, backward arm circles for 20 seconds, rest 20 seconds, forward circles for 10 seconds, backward circles for 10 seconds, rest 20 seconds.

3. One leg in front of the other. Lunge forward as fast and deep as you can for 20 seconds, rest 20 seconds, switch legs and lunge 20 seconds, rest 20 seconds, lunge on one leg 10 seconds and the other leg 10 seconds, rest 20 seconds.

4. Using a wall to support yourself, sit against the wall with legs at a 90 degree angle. Tighten butt muscles and hold for 20 seconds, rest 20 seconds, wall sit 20 seconds, rest 20 seconds, wall sit 20 seconds, rest 20 seconds.

5. Sit on floor with legs off ground. Use arms for support if needed, if not, arms in the air. Do bicycle movements with legs while tightening abdominal muscles for 20 seconds, rest 20 seconds, bicycle 20 seconds, rest 20 seconds, bicycle 20 seconds, rest 20 seconds.

6. Stay on ground. While sitting, support yourself with arms pushed behind your body to the sides. Do pushups from this position. If able, lift one leg and hold. Push ups for 20 seconds, rest 20 seconds, change legs and push ups for 20 seconds, rest 20 seconds, push ups for 20 seconds (change legs after 10 seconds), rest for 20 seconds.

There you have it! It’s actually 6 minutes of exercise and 6 minutes of resting.

And I thought I was going to die!! I realized I should have taken it a bit lighter the first few times. I was light-headed and felt like passing out for several hours after my first workout.

Part of my issue was that I had also cut out sugar completely that week. I had shocked my metabolism. It was so used to eating sugar and now there was no sugar in my system. It had to learn to go after the fat…and it did!

I now do this exercise most mornings before I eat a protein shake (see my last blog at http://www.carrieotoole.com/colorado-life-coach-1-simple-way-to-lose-weight/). Since the workout burns any left over sugar in my system, the protein shake causes my body to burn fat for hours after the workout. I make sure not to eat sugar or carbs within 2 hours of my workout.

As you get used to this routine, change it up! Do jumping jacks, regular push-ups, burpies, mountain climbers, anything you like. Just do it at least 4-5 days a week.

12 minutes a day: my stomach is almost flat, my legs are firm and my shoulders are rock solid. Who woulda thunk?

This blog written by Colorado Life Coach, Carrie O’Toole