Your benefits in the short time spent are enormous – adding a few strength exercises lifts the session to another level. In my book, I’ll take a 15-minute power-burst workout any day over a long, drawn-out, boring, and not-fun gym workout.
That was my lazy Sunday afternoon today — sprinting up crazy steep, deep, long steps on a steep road and then getting down and dirty on the ground to knock out powerful incline push-ups. I LOVED IT!
That may sound like not much fun to you. But let me tell you, once you get into the swing of it — you don’t want to stop.
It feels like a drug — you want more until you can’t — thankfully, you reach that stage quickly!
Okay, that’s the endorphins talking, but still, if you try this training method, you’ll see what I mean — you’ll want to push yourself further — which is fantastic.
You complete 1 sprint session with a few added strength exercises in 15–20 minutes.
What makes that so great?
Simple — unlike the bodybuilding gym fanatics ruining their hearts for hours every day with excessive cortisol release, you only stress your heart for 15 minutes!
And that, dear friends, is a big bloody plus — I won’t give myself heart disease and die of a heart attack, unlike many weight lifters and other extreme athletes do by overtraining.
Extra Bonus: I’ll most likely outlive many of today’s young-gun gym bunnies too!
Think about that for a moment! I’m 54 — I have a rock-solid heart and healthy organs — I don’t have any fat on me — I’m pure lean muscle, skin, and bones.
Message to the skeptics: My blood markers are way better than perfect, as are my cholesterol levels, and I don’t have prostate cancer either — thanks to all that red meat I eat!
Most 20-somethings can’t say that about themselves!
Note: I only sprint like this once a week, not daily. Why? Daily high-intensity sprinting would also slowly kill my heart, especially at age 54. I plan to live past 100, so I won’t do that — nor should you!
Back to my crazy lazy Sunday
I must admit it was a bit of a mad idea, and I don’t really know why I came up with it. I’m guessing I felt a little guilty.
Last night was Saturday, and I was out on the town checking live music performances in the many wonderful bars and pubs in Siem Reap, Cambodia.
Side note: You must hit Siem Reap soon. It’s a secret paradise and the best small city I’ve ever lived in!
The coolest pub I’ve found is a lovely little spot called “The Welsh Consulate,” run (obviously) by a very hospitable Welshman.
The wine flowed easily, with us having a blast of a night. But, as you may imagine, the next morning wasn’t my best hair, face, or head day.
No matter that — you’ve always got to get up, drink lots of water, and go for a fast-paced walk, followed by a hot shower.
Then enjoy your coffee or tea and hit the adventure trail! After all, it’s Sunday, and I hate lazing around.
I never plan my workouts — I make them up as I go along
I knew I was hitting the steps not far from home, so sprinting was on my mind.
But as I felt a little fragile, the thought crossed my mind only to walk up and down 2 or 3 times and then go for a seafood lunch and have a lazy Sunday.
Once I started walking the steps to warm up, the magic happened — as it does every time.
Suddenly, all kinds of ideas sprung to mind, and off I went.
- Warm up by walking up and down the complete set of steps twice
- 5-minutes of dynamic (movement) stretching to prep my muscles
- Sprint 1: Zig zag one step at a time for 20 seconds
- Sprint 2: Full speed 2 straight step sprint for 20 seconds
- Deep 3-step-up lunges for 30 seconds
- 2-Step Bunny Hops up the steep and deep steps
- 2 Hill Sprints up the road
- Classic push-ups
- Side-leaning push-ups
- Warm-down stretch
Then — calm down, cool down, and laugh your ass off!
On the walk down, I enjoyed the surroundings and the fact that I was at this beautiful spot, alive and happy!
I call that nature-based non-intentional meditation and positive mind-boosting euphoria — a fantastic moment, followed by a fabulous seafood lunch at 3 p.m.
Oh, yes, I forgot to mention — I did all of this in a fasted state without eating for 20 hours.
My performance shows you how powerful the Keto-Carnivore Lifestyle is, the energy I have, and how hard I can push myself without having any food in my system.
Try doing what I did today if you’re a sugar and carbohydrate burner or vegan!
Good luck! It won’t work — you’ll fade like a Lilly in minutes.
The less time you spend working out, the better — Cardio being the exception.
My cardio training consists of tons of walking and swimming, which I don’t view as workouts. My walks and swims are my passion and hobby.
Sprint and micro-strength training sessions are the icing on the cake that I don’t eat because I never touch sugar — nor should you, by the way!
Go outside and exercise in nature instead — you can do so many things right outside your doorstep.
MBA from Robert Kennedy College & University of Cumbria, UK.
Certified Nutritionist & Health Coach | Trainer | Blogger | Copywriter | Author
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