Burst Training

Burst Training

…short, intense exercise that activates your anaerobic, fast twitch muscle fibers

…trigger a greater release of growth hormones and testosterone

Why Burst Training?

• To burn fat and add lean muscle
• To increase growth hormones and testosterone
• To save time

Bursting with Strength Training

You can apply burst training several different ways

It’s important that you choose only compound exercises such as push-ups, pull-ups, squats, jumps, cleans, etc.. it is not wise to do isolation exercises with burst training.

The reason for compounds movements is because they utilize more than one muscle group. 

• Pick between 2-5 exercises such as push-ups, pull-ups, squats, jumps, cleans, etc..
• Perform each exercise one right after the other…than rest 2-5 minutes.
• That’s one cycle, do that 2-3 more times.
• It should take about 10-15 minutes.

If you’re not exhausted, in need of rest after one cycle,

you didn’t stress the muscles enough.

5 & 10 Minute Bursts

Pick 2-5 compound exercises such as push-ups, pull-ups and squats

Perform as many pushups, pullups and squats as you can in either 5 or 10 minutes

You might do 10 repetitions of push ups, than 10 reps of pull ups followed by 25 squats

Keep the rest period to a minimum, 10-25 seconds…the goal is to perform as many reps as you can

Get a full body workout in minutes with Burst Training!