What's up, guys? Jeff Cavaliere, ATHLEANX.
It's a bodyweight Wednesday, and guess what?It really doesn't even matter, at least not for the consideration of what we're choosinghere for the best exercise to help you to burn the most calories and fat as fast aspossible.
We could look at weighted options, we can look within the weight room and seeif we've got any options there, but we don't.
The best thing we could possibly do is moveour asses as fast as we possibly can and to do that, that is with sprinting.
This is ahigh effort, high intensity – this is an overloaded version of what would typicallybe a basic cardiovascular exercise.
So we can jog, we can walk, but there's no overloadthere.
You know how important I say overload is to everything we do.
This is overload.
Now, if we look at calorically,what this equates to, is calorically, we could jog.
A lot of us do jog and we spend a lotof time doing that, but is it the best thing we can do if we're trying to burn as muchcalories and fat as possible? No because we can jog and if we jog, again, the weight thatwe are will influence how many calories we burn.
If we're heavier we're going to burn morecalories in the same period of time as we would if we were lighter.
But in general,a 160lb guy is going to burn about 180 calories every 15 minutes jogging.
A 200lb guy is goingto burn about 220 calories every 15 minutes of jogging.
Okay, not bad.
But when we sprint, if you were to sprintfor 3 minutes straight – which none of us are because we're probably going to pass outbefore then – but it illustrates the level of high intensity effort.
We could honestlydo it for 30 seconds – sometimes 60 seconds – but in 3 minutes, compared to 15 theseguys are going to burn anywhere from 275-320 calories.
That's every 3 minutes.
You multiply thatby 5 and you've got a hell of a lot more calories being burned.
But of course, no one is goingto be sprinting for that long of a period of time.
So what do we do? Well, our optionsare to break it up with rest intervals.
I talked about high intensity interval trainingbefore.
That's a given, but what am I doing specifically? Well, I actually like to sprint twice a week.
I don’t do it for a hell of a lot of time.
As a matter of fact I was so damn late indoing it and getting it done that I had to go outside, it was nearly dark anyway, andI decided I'd bring the camera about and show you wat I do.
So, I go out, and I like totry to find a little bit of an incline that I can run up.
If I run up I'm going to get a little bitmore work for my posterior chain – which obviously can always benefit from that anyway– but there's bigger muscles on our backside here.
They're going to burn more caloriesa little bit more quickly.
So I'm going to utilize the uphill slope to my advantage tohelp me to get more out of this workout, especially when I'm short on time.
So what I do is I set it up for about a 40yard – 30 or 40 yard run – and all I'm going to do is sprint up, and I'm going toeither walk down, or do something I call a sprint-walk-jog, which I'll show you in alittle bit, where I walk half the way and then I jog half the way back to the startingpoint, in which case I turn right back around and I sprint up the hill again.
Either way, the key here is the sprinting.
The key here is minimizing the rest intervals here so when I get back to the starting lineI'm not hanging around forever.
I'm getting right back at it.
I might only do this wholecycle – I'll start the clock at 10 minutes and I'll just keep running up and down thathill.
Now, in terms of the style of running I'lleither try to be at about 90% of my max effort, where I'm still holding onto a little bitof my form if I can – trying to drive my arms in this plane, rather than this planehere – try to get good knee drive.
That actually helps me to get my form work in whileI'm also still burning a lot of calories.
Then I might go and sacrifice it all and Imight say "I'm going to just run as hard as I can possibly freaking run, and I'm goingto push with as much force as I can into the ground.
" That's a little bit different focus.
That's where I allow myself to get a little bit more lax with my quality of my run andinstead just focus on pushing as hard as I possibly can to develop some strength.
Look, the posterior chain deserves the overload.
It needs as much overload as you can possibly give it.
We're undertrained in those areas.
By running, I'm doing that, but at the same time I'm also giving myself a chance to burna lot of calories, and therefore burn fat.
If you're not sprinting you've got to start.
I don’t care if you don’t do all that well in the beginning.
Do it at your own pace.
The key is just doing your slow, steady statecardio, or your little, slow jogs on the treadmill are not providing the overload the same wayas if you went into the weight room and just did enough bench presses that you can handlewhat you're comfortable with.
There's no way you're going to build a bigger chest unlessyou overload with those weights.
Overloading with your body in the form of sprinting isthe absolute best thing you can do.
All right, guys.
I hope you've found thisvideo helpful.
In the meantime, if you're looking for more bodyweight options we havean entire program that pushes your body to the limit with nothing but your own bodyweight,no equipment at all.
It's called ATHLEAN0 and that's over at ATHLEANX.
It comeswith a meal plan, by the way.
We know meal plans are critical to helping to shed thefat as well.
It comes with a complete meal plan, day by day, meal by meal to help youto do just that as well.
All right, guys.
That's over at ATHLEANX.
In the meantime I'll be back here again with another video in just a couple days.
I'llsee you later.