The benefits of sprinting in the short time spent are enormous, plus 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 a lazy Sunday afternoon for me: Sprinting up long steps, on a steep road, and then getting down and dirty on the ground knocking out powerful incline push-ups.
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 you’re on a power 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 in this case, is fantastic.
Here’s why:
You complete 1 sprint session with a few added strength exercises in 15–30 minutes.
What makes that so great?
The answer is simple: Unlike the bodybuilding gym fanatics ruining their hearts for hours every day with excessive cortisol release, you only stress your heart for 15 to 30 minutes once a week!
And that, dear friends, is a big plus.
My training methods won’t give you or me heart disease nor let us die of a heart attack. Much unlike many weight lifters and other extreme athletes who do by overtraining.
Extra Bonus: I, and you, if you follow my methods, will likely outlive most of today’s “young-gun gym bunnies!”
Think about that for a moment!
I’m 54, I have a rock-solid healthy heart, healthy organs, perfect blood work, and no calcium build-up in my arteries. And, I have no fat on my body – I’m simply pure lean muscle, skin, and bones.
My message to the skeptics: My cholesterol levels are excellent, and I don’t have prostate cancer 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 know why I came up with it. I’m guessing I felt a little guilty.
I was out and about the night before…
The wine flowed easily, and with me having a blast of a night. But, as you may imagine, the next morning I didn’t feel my best.
But if that’s the case, and you have yourself to blame, you’ve always got to get up, drink lots of water, and go for a fast-paced walk, followed by a hot shower and train some more later or swim in a pool or the ocean.
I never plan my workouts — I make things up as I go along
I was driving to the steep steps not far from home, so sprinting came to mind.
As I felt a little fragile, I thought only to walk up and down 2 or 3 times and then go for a relaxing 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.
The workout:
- 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 have fun!
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 and healthy seafood lunch.
Oh, yes, I forgot to mention — I did all of this in a fasted state without eating for 20 hours before!
My performance shows you how powerful the Keto-Carnivore Plus Lifestyle is. My energy is massive, and I can push myself hard without having food in my system. Not many people, young or old, can say the same!
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.
Please also read my related story:
Final Thoughts
The less time you spend working out, the better. Cardio is the exception, as low-intensity cardio is a tremendous way to work out in a heart-healthy manner. Don’t believe otherwise!
My cardio training consists of lots of walking and swimming, which I don’t see as workouts, instead, they are my passions and hobbies.
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.
Live Healthily by Following Natural Principles!
Rob
MBA from Robert Kennedy College & University of Cumbria, UK.
Certified Nutritionist & Health Coach | Trainer | Blogger | Copywriter | Author
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