Day 6: Katelyn Kurth - Holiday workout amidst the hustle & bustle...

Katelyn is passionate about helping others live well and enjoy their life by educating them on how to naturally take care of their bodies.

She loves being active - hiking, biking, and playing tennis are a few of her favorites - and she is quite the sports fan, which she attributes to growing up with three brothers. She also enjoys shopping and fashion. And her favorite place to be is tucked away in the mountains.

 

 

 

20 Minute Exercise

The holidays are a busy time of the year, with Christmas shopping, parties, and more! There are lots of things that can take your attention during the Christmas season but it doesn't mean you have to set aside your workout routine.

Did you know you can achieve a great workout in just 20 minutes? We are talking quality versus quantity, folks. And I am specifically talking about a type of exercise called Sprint 8. This technique is exponentially superior to regular cardio workouts and will give you great results.

So what is Sprint 8? Well, have you ever sat and watched children play? Did you notice how they naturally move? They don't run marathons, but rather sprint about at high speeds for short amounts of time, resting in between spurts. This is essentially Sprint 8.

Your body was designed for this type of movement, and in response it produces human growth hormone (HGH). This is what helps kids grow and adults maintain optimal health and youthful vigor. On the other hand, low intensity long cardio workouts can produce the hormone cortisol. This stress hormone tells your body to store fat, particularly in the lower abdomen area. I think we all would agree that the purpose of working out is to reduce fat, not store it! Performing Sprint 8 you will also help you target hard to reach muscles that are not effectively reached with most other exercises.

The key to performing Sprint 8 properly is to raise your heart rate up to your anaerobic threshold. Keep pushing at maximum effort for 20 to 30 seconds, and then rest for 90 seconds. You can perform these sprint intervals walking/running style or on a bike.

Here's a summary of a Sprint 8 workout:

1. Warm up for three minutes

2. Exercise as hard and fast as you can for 30 seconds. This is your sprint time. You should be gasping for breath and feel like you couldn't possibly go on another few seconds

3. Recover for 90 seconds, still working by either walking or pedaling, but at slower pace and decreased resistance

4. Repeat the high intensity exercise and recovery 7 more times

5. Cool down for 3 minutes

Perform Sprint 8 two to three times per week. Trust me, if you do these at your peak performance you won't want to do it more than that.

Here's another exercise that will get your heart pumping and can be performed in less than 20 minutes.

- 30 jumping jacks

- 5 walking push ups    

- 25 high knees

- 10 crunches

- 10 squat jumps

- 30 butt kicks

- 5 walking push ups

- 10 sit-ups

- 30 jumping jacks

- 1 minute wall sit

- 10 crunches

Repeat 3 times

Watch These Videos for more info:

(1. Walk out push-ups)

(2. High Knees)

(3. Squat Jumps)

(4. Butt Kicks)

Have a Very Merry Christmas! ~ Katelyn