No offence to any jogger out there.

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I’ve become more and more convinced that shorter intense workouts are better than longer easy workouts, and that exercises like jogging or leisurely riding bikes are totally ineffective if you want to lose weight. A lot of people gravitate towards jogging, because it’s something easy to do. This is a mediocre way of thinking.

Things that don’t require much effort tend to not be things that are very effective – this is definitely the case when it comes to losing weight. Of course, if you’re really overweight, then you have to start somewhere, so just simply getting up and moving around will be a big help. I’m not really talking to those individuals. This post is geared towards the average person who has been jogging for a while, yet, are not seeing too much results.

If you’re not looking to build muscle, working out is extremely simple and very convenient. You absolutely don’t need to go to the gym. For a lot of people, I think this is the big motivational hurdle. It takes time and a bit of preparation to go to the gym and that just leaves more opportunity to procrastinate or make excuses not to go. So I think if people can avoid going to the gym, it will probably at least take away that barrier.

All you have to do, if you’re not interested in building muscle, is just get up like 15 minutes earlier a few days a week (or even a couple of days a week if you intend to do one of your workouts on a weekend) and do your workout first thing in the morning. There’s really no excuse not to work out, because it really only takes 20 minutes (or WAY LESS depending on the intensity) two or three times a day. Forget those crazy long workouts or even the workouts you see at gym classes.

Now let’s get to the meat of it and I’ll provide examples of intense exercise routines that you can do (probably a good idea to consult a doctor before beginning any workout program).


HIIT + Strength Workout (4 Minutes of Torture)

30 seconds each exercise, 10 seconds rest after each exercise

• Alternate kettle bell swing
• Kettle bell skier hops
• Kettle bell rotations & other side
• Star jump push out
• Twisting pistons
• Mountain Climbers (feet off the floor)
• Burpee with the medicinal ball
• Jump rope

1000-Calorie HIIT: Strength, Abs and Obliques Workout

Tabata style 20-second work, 10-second rest

First Group
1) squat hold burpee
2) plank to push up
1) repeat
2)
1)
2)

Rest 1 minute between each group

Second Group
1) high knees
Rest – boxer shuffle
2) side squats – low
1) repeat
2)
1)
2)

Third Group
1) jumping lunges
2) seal push up – cobra then crow up
Rest – boxer shuffle
1)
2)
1)
2)

Fourth Group
1) burpee
2) jacks
1)
2)
1)
2)

Fifth Group
1) jump squats
2) standing oblique crunch

Sixth Group
1) mountain climbers
2) walk downs

Seventh Group
1) star jumps
2) plank knees

Visit the Karen Lee Fitness page to find out more about Karen's work.