What Is Burst Training?
If you are looking for a new, fun, and effective way to burn fat and get into shape, then you might want to check out what is called Burst Training.
It is a new way of approaching exercise that is rapidly increasing in popularity. In this article, you will find out everything that you need to know about burst training and whether it is right for you.
What Is Burst Training?
Alright, so what is burst training exactly and why is it becoming more popular?
Burst training is another term for what many people call “high-intensity interval training.”
If you haven’t heard of that, it is quite a simple concept. With burst training, you exercise in very short bursts (often no longer than a minute).
In this case, “exercise” doesn’t just refer to regular, everyday exercise. Instead, it refers to extremely high-intensity exercises like sprinting, suicides, burpees, and other very intense exercises.
The idea is that you do these very intense exercises for a short burst of time, then you switch over to a less intense exercise to let yourself get some energy back, before switching back to the really intense exercise for another short burst.
The idea is that you keep repeating this until the workout is done (a typical burst workout will last under an hour).
Why Does It Work?
So, why exactly does this work?
Well, the combination of high-intensity exercise and low-intensity exercise helps to trigger certain reactions in your body.
In particular, doing high-intensity exercise causes your body to release HGH (human growth hormone) which helps with building muscle.
Likewise, doing bursts of high-intensity exercise and then following it up with really low-intensity exercise helps you to keep a steady heart rate, which aids your body in burning calories and fat.
But, probably the biggest advantage of burst training is how quick it is.
As was mentioned earlier, a typical burst training routine with last well under an hour.
In fact, some last as little as 20-minutes.
These short routines are easy for anyone to do and they fit into any schedule.
This makes it easy for even the busiest person (and let’s be honest, who isn’t extremely busy these days) to keep up with their exercise.
So, with all these positive aspects to consider, you may want to start contemplating whether you should give burst training a try. It can end up being a real life changer.
4 Ideas for Burst Training at Home
Burst training involves doing extremely intense exercises for a very short period of time and then doing some light exercise to recuperate in between bursts.
One of the nice things about burst training is that it is very easy to do in your home.
You just need the right type of exercise that doesn’t require you to move very much (so sprinting is out of the equation).
So, here are 4 ideas for good burst training regimens that you can do in your home.
Burpees are a very hard exercise to do (ask anyone who had to do them in gym class growing up).
They require you to engage both your arm and your leg muscles in rapid succession.
This makes them a perfect candidate for a burst training session. Do a large set of burpees (around 30), and then do some light exercise like running in places.
You can also pair the burpees with pushups for some added exercise.
2) Mountain Climbing
Another tough, but easy to do at home exercise is mountain climbing. Basically, you bend over and put your hands in front of you.
Then, you start to move your legs up and down, sort of like you are trying to climb a steep hill or mountain.
This doesn’t sound tough at first, but it really exercises the leg muscles and the glutes.
Plus, it doesn’t require any equipment. Pair it with another exercise (preferably one that tackles the upper body), and you have a good, high-intensity burst training regimen.
3) Bicycle Crunches
Regular crunches are good, but they aren’t quite intense enough for burst training. This is why bicycle crunches are recommended instead.
Bicycle crunches require you to lay flat on your back (like with regular crunches) and then pedal your legs quickly like you are riding a bicycle.
This works out your core and a bunch of different leg muscles.
It is also very intense. Doing bicycle crunches for 60-seconds, and then following it up with something light like lunges and you have a very effective burst training routine.
You can’t go wrong with squats.
When done at a rapid pace (and possibly with a weight or a kettlebell for added resistance), squats can be a great, high-intensity exercise.
Try doing squats rapidly for around 45-seconds, and then do some light exercise like jogging in place until the next round of squats.
This is effective and it doesn’t require you to have much space either.
Is It Better to Exercise in Short Bursts Vs Long Workouts
On the surface, it seems like long exercises are by far the best option.
After all, longer exercises mean burning more calories, which means losing more weight.
However, as many fitness experts have begun to preach over the years, it isn’t anywhere near as simple as that.
The reality is that there is a lot of evidence that doing exercise in short bursts can potentially be better for you than doing a super long workout.
However, doing exercise in short bursts isn’t for everyone. In this article, you are going to see the pros and cons of each approach.
The Pros and Cons of Each Method
If you have been around fitness experts or been to a gym, then you may have heard of HIIT, which is short for “high-intensity interval exercise.”
The idea behind this approach to fitness is that you do extremely intense exercises in short bursts before switching over to very light exercise for a longer period of time.
And by “short bursts” we really do mean short. For example, in one HIIT routine, a person will do suicides for as little as 30 to 45-seconds.
Then for 5-minutes they will jog and then do another set of suicides.
They keep repeating this routine for around 30 to 45-minutes.
This may not sound effective, but short, intense bursts of exercise have been shown to be more effective at burning calories and burning fat than long exercise sessions.
The science behind it isn’t 100% clear, but the general idea is that short bursts of exercise jumpstart your heart rate.
A high heart rate is what causes your body to start burning lots of calories.
The downside here is that short bursts of exercise only work with really intense exercises. Things like sprints, suicides, and other very intense exercises are necessary.
Not everyone is capable of doing these sorts of high-intensity exercises safely. Older people and people with muscle or joint issues can’t do most high-intensity exercises.
Likewise, people who are either overweight or out of shape probably shouldn’t put their body under the sort of strain necessary to do HIIT or short burst workouts.
So, if you happen to fall into one of the above categories, then you should start out with long, slow workouts that get your body ready and into shape.
Then, you can switch over to calorie burning and fat burning short workouts.