Burst Training- The ideal form of exercise to help you
  • Lose weight
  • Improve muscle tone
  • Increase stamina and endurance
  • Reduce cravings
  • Optimize blood sugar
  • Lower triglycerides
  • Reduce inflammation
  • Save time and money

How to Perform Burst Training.

Complex/Compound movements only- No Isolation work
The exercises chosen should require you to move multiple joints and use multiple muscle groups simultaneously. Examples
include push-ups, bench press (barbell or dumbell), pull-downs, chin-ups, squats, leg press, lunges, sprints, hill climbing, stair
climbing, etc.
My favorite Burst Training machine is the Xiser (click for more info).
Isolation movements should be avoided. These involve single muscles. Examples include bicep curls, tricep extensions, lateral
raises, leg extensions, abductors, adductors and leg curls. These exercises are too inefficient for Burst Training.

Maintain continuous smooth motion throughout the movement.
Keep constant tension on your muscles while performing Burst Training. Never lock your elbows or knees and never stop to take
rest during a set. The Burst Training set should be performed as rapidly as possible while always maintaining
complete control.
As with all types of exercise, do not lose your form or you will get injured. Performed correctly, Burst Training is very safe.

Complete failure due to lactic acid burn should be attained within 60 seconds or less.
You should perform each set of Burst Training as if you are sprinting a 200meter dash. You should be very exhausted and your
muscles should burn intensely at the end of each set. If you fail after 10 repetitions or 10 seconds, then the intensity/weight was
too high. If you do not fail due to fatigue and/or muscle burn in 60 seconds or less then the intensity/weight was too low. Adjust
the intensity/weight accordingly for future sets until you achieve failure within the ideal range of 20-60 seconds.

Rest 2-5 minutes between sets to completely catch your breath.
This is important. Each set of Burst Training must be very efficient in order to be effective so you must allow you body plenty of
time to recover between sets. Your heart rate and breathing should be close to resting pace and your muscles should no longer
burn before you begin your next set.

Total workout should be 30 minutes or less.
No exceptions- 30 minutes or less from the time you start exercising until you are completely finished! Many people will get great
long term results performing Burst Training 15- 20 minutes per day but anything longer than 30 minutes could be detrimental to
your long term fitness and health.

No zone cardio/ aerobic training.  
Example of zone cardio include stationary bike, treadmill, power walking, stair-master, etc., performed slowly for 30 -45 minutes.
These should be completely avoided. Really, NO CARDIO!

Perform Burst Training 4-7 days per week.  

For more information on how to perform burst Training, click on the Xiser banner.

Benefits of Burst Training

  • Increases Fat Burning and fitness levels compared to aerobic training.
  • Increases Growth Hormone which improves healing and increases energy.
  • Increases Testosterone which increases muscle tone and energy.
  • Decreases Inflammation which reduces pain and risk of chronic disease.
  • Improves Insulin Resistance and Sugar Metabolism- great for diabetics!
  • Less impact on the Adrenal Glands so energy, sleep and weight loss will improve.
  • Takes Less Time to perform than other, less effective forms of exercise!

For more information on the great benefits of Burst Training as well as info on my favorite Burst
Training machine, click on the
Xiser banner above.

Watch for regular Burst Training classes or call Dr. Webster for a personalized Burst Training

Click for more great Weight Loss Tips

Complete Health and Weight Loss
13 N. Webb St.
Caldwell, KS 67022
When ordering your X-iser,
use referral code 110826.1412 at checkout
When ordering your X-iser,
use referral code 110826.1412 at check out