Michele Stanten: Hi I am Michele Stanten fitness director of Prevention Magazine. This is our 8 Minute Super Charged Interval workout. Let's start by marching it in place, we are going to warm it up. The difference with this interval workout is that we are going to doing more revved up versions of interval. They are going to be shorter but they are going to be a much higher intense activity. Think about jumping jacks and jogging in place.
What this is going to do, this is going to really rev up your calorie burn so you are going to burn lots of fat, slim down all over and look nice and slim. Keep marching, lifting the legs up a little bit higher as we warm it up, it's really important to warm up especially before you are doing vigorous exercise. You want to get the blood pumping to the muscles that you are going to working, get your heart rate increasing, breathing is going to pickup.
By pressing your body to the activity you are preparing it to burn fat more efficiently. And the results of this workout are going to be fabulous. Okay in this routine our short intervals are just going to be 15 seconds that's it, so when we start those intervals I want you to push it as hard as you can and after 15 seconds we are going to bring it back down to a march just like this.
Now please make sure you are work with your own intensity and if you haven't been exercising regularly or you have health condition, please check with your doctor before doing this workout. Make sure you get those arms in on the act pump them up, pick those legs up a little bit more feel that heart rate starting to pick up, you are breathing a little heavier, like you are getting a little warm we are definitely going to get warm in those high intense intervals.
Keep moving moves are going to be super basic, so you can really rev it up. Now studies have found that these types of interval workout can actually help you to loose more fat faster, you can actually double your fitness level in half the amount of time with traditional workout.
So we are going to see super great results in only 8 minutes. Okay we are getting ready, our fist interval we are going to start it off is going to be with jumping jacks of five, four, three, two, here we go, jump just like you did in high school class, you got it, make sure you bend your knees till the end, takes some of the impact off of your knees, good job, keeping it going we are almost there and march it out, nice and easy, got 30 seconds to recover.
Take a deep breath in through your nose, out through your mouth, good. Keep those legs moving, you should notice that you are feeling a little breathless now. At each interval you are going to feel little bit more breathless, keep moving we have got 10 seconds and we are going back into our next high intense interval which is a Speed Skater, we are going to side to side on this one, here we go, to the side let those arms swing, jump it nice and wide, feel it you got it, go faster as you can, don't worry about the music work it at your own pace, you got it, we are almost done, okay.
March it out, good job. Okay our next interval we are going to be doing is High Knees, since jogging in place you are going to lift those knees as high as you can. Keep the abs tight, keep it moving catch enough breath. Then breath in and out, good job, we get ready, we are going to pick it up, here we go, up, up, up lift those knees, pump those on, good job, abs are tight, it's getting in warm in here, you got it, you can do it, and let's bring down here. Good job, stay with me okay march it our, deep breaths in and out, if you need to this is the time you grab a sip of water okay. Keep it moving, our last time intense interval is going to be a twist, get ready and here we go.
Twist this is a great way to get well tuned. Keep it going, you can do it, I am right here with you, and march it out, good job we have gone through all the moves we are going to go through it one more time and then we are done. Who could argue with an 8 minute workout? Okay catch that breath. Keep those legs moving, arms pumping, good job, we are coming with the top 13 with the jumping jack. Ready, set, go, do you want to pick it up, do it faster, you can do this, give me all you have got.
And march it out, nice, good job, keep it moving. You know anybody can find 8 minutes to get a workout in. And by picking up the intervals you are making the best use of your time just like your short workout. Okay remember what the next one is, we are doing those Speed Skaters, get ready we are going to go to the side and five, four, three, two, go, you got it, jump, you want to make it a little more intense, go faster, keep it up, we are almost there and march it out.
Good job, you have got two more high intense intervals to go and then we are done, keep in moving. And the beauty of this workout is you can do it in your house, you don't need a lot of space, doesn't matter what the weather outside, deep breath in and out, here we go, we re getting ready for those High Knees, and take it up, abs tight, pumps those arms, now we can get out a little bit, go right ahead work it with your own pace and march it out.
Good job, one more to go, hang in there. We can to this together okay, pick those legs up, nice and easy got ten more seconds to recover and we are going for those Twisted time work that waist line. And go twist, you got it, up and twist, okay hang in there, you got it we have got five more seconds to go, and march it out, good job, that was fabulous we just completed in 8 minute high intensity interval workout. Now let's bring it down take a nice deep breath in and out again in and out. Now if you are looking to burn even more fat of for new challenge we have a 12 minutes interval workout that uses a cardio equipments such as Treadmill or an Elliptical or try out 20 minute expanded version using these moves right in your own home. Try that in for three times a week and you will see fabulous results in no time.
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