... because I sent you a new workout about a week ago, buuuuuut holy. I did the attached workout YESTERDAY and I knew you'd love it too (already sore in the glutes!), it's #vomilicious---> 

Enclosed is a brand spankin' new 26-min plyometric + cardio workout for you to try!

Here's the thing: I hate long workouts. I do.

After the years of craaaaazy cardio (2-3 hours a day!), I have zero tolerance for any workouts longer than 30 minutes because I get supes bored and I can't help thinking there's a more efficient way to get the results I want. And luckily for us, there is.

NOTE: For those training for endurance events, longer workouts are fine. But keep in mind that the goal then is building your endurance and not necessarily fat loss. In general, if you want to make the most of your time in the gym AND get the biggest fat-burning effect possible, the shorter the better.

Why are shorter workouts more effective?

One word: intensity.

If I asked you to go out and sprint 5 miles, what would you do? After cussing me out, you'd probably automatically PACE yourself. Of course you would. And pacing is a form of easing up on intensity which is, again, fine for those training for endurance events, but for fat loss, intensity drives results.

On the other hand, if I asked you to sprint 50 meters (~10s), you would go all out, right? Your intensity would be on full blast, which will always trump duration when it comes to fat loss results. A 50-meter sprint followed by a short rest and then repeated (interval training) is superior to steady-state cardio for lasting fat loss and muscle maintenance. 

And not to get too science-y, but one key trick I learned from Mr. Smartypants Jade Teta is to add a 30-60 min leisure walk after your short, hard workout to extend the fat burning potential of the workout. Why? Because for those whose goal is fat loss (not necessarily muscle gain), the leisure walk helps burn the fat that has been released as a result of the intense workout. For those of you science nerds, this is the difference between lipolysis and beta oxidation (the first releases the fat from the cells into the blood stream, and the second actually uses that fat for fuel). Walking boosts the beta oxidation process.

Whew. Convinced now? Great!

In the attached workout, I've incorporated both plyo (jumping) movements paired with short sprints on the StepMill (I also included an option if you only have access to a treadmill). Rest as much as you need in the workout. Listen to your body and be safe! 

Let me know how you do! 

Ox, Jill