Speaker 1: So here is the idea; when you don't have a lot of time to workout. The key is to make every second count. So there are some techniques and principles that we can apply to your workout, so you're burning more calories when you're actually working out and for a long after you have completed the workout, something called after burn or exercise plus oxygen consumption. Really fancy way of saying, you're burning more calories when you workout harder, after the workouts over.

Speaker 2: After burn.

Speaker 1: Exactly, that's a so much sexier like after burn. Let's stick with that. So we're going to start off with something called HIT or High Intensity Interval training. So spread out just a little bit, in fact Travis grab your jump rope. I want to pick on that. Everybody else can do it without. So let's say, you just finished a set of squats right? You go straight into a minute of jump rope, right here, getting that high intensity cardio in. So, we can do jump rope.

There we go. So we're going to get that heart rate up and now you can go in high knees. Pick your knees up right here, touch my hands right here up, up, up, up, up. Nice, and then butt kicks right here, perfect. So you can alternate, and then go in jumping jacks, you keep jumping. Excellent good, good, good, good, we're going to do one more, come down to the mat right here in the plank position. Get down here. Yeah, right jus think you're jogging do. Bring one knee in, and then jump switch, jump switch, jump switch, jump switch, ten more seconds. Go off and like get down here. I've got some specific instructions to that you work today. Ten more ten, nine to go on, so -- look at this. Oh, my god she is kicking the butt dude, kicking your butt. Alright, come on up. Let's give her a big hand. Come on.

Speaker 3: Really?

Speaker 1: Really. You are good, you want one little up?

Speaker 3: Is it?

Speaker 1: I can make it a little harder.

Speaker 3: No.

Speaker 1: That's just as a couple of different things you can do.

Male speaker 2: She is good know?

Speaker 1: Right.

Male speaker 4: And the point is it doesn't take a lot of time.

Speaker 1: Exactly. So you want these little one minute intervals of cardio you're your workout to bump that calorie burn and jack up the heart rate. Next.

Male speaker 2: He is doing straight for the curls for the girls. That's what they call that.

Speaker 1: Sure. Look that's perfect, I'm so glad you grabbed those. Every one grab a pair of dumbbells for me. Not on your legs. Get those sets, you rig up those sets right now. We're going to something called a hybrid lift. You're limited on time, you don't have time to sit here and do bicep curls, which by the way is a small, and it doesn't burn any calories anyway. But you also don't want to neglect it. So, what we do is we want to do legs and arms at the same time. We're going to do a lunge and the bicep curl. Now you see it, lunging forward and curl, yeah, who is daddy now? Lots of fun. Isn't it?

Keep it rolling. Now here is another one ready, let's stop right here, get him about shoulder width. Nice. We're going to squat all the way down, sit down, up, and press. Exactly and down, sink it, up and press it. Now we've got the shoulders, gluteus, squats all working and we're working at the core at the same time. Keep it rolling, don't stop. The idea is we're burning more. Press.

Speaker 3: I know my limitations.

Male speaker 2: We're working more on whole muscle groups.

Speaker 1: Okay, take a break.

Male speaker 5: This is the way that you can keep it set of these by your TV and those who are just sitting there and watching work like-

Speaker 2: Do something.

Speaker 1: Do something. Okay.

Male speaker 2: Let's make Jew talk a little bit.

Jew: Yeah.

Speaker 1: With this you can do a million different things with this. So, whether it's even doing like, one leg up and rows or you're doing a side lunge and an anterior you raise. The idea is you got so many different muscle groups working, so you're burning as many calories as possible while you're training -- long after your training and you're saving time because you're hitting all these muscle groups together. We're going to work on something called metabolic training. And that means explosive training, whether its jump training or swinging weights around, you're going to add more dynamics to your movement to burn more calories. So we're going to start out, let's say, normally you would do the shoulder raise. You're here shoulder raise, boring right. But, we're going to add a swing it to it's, so it can come down and up, down and up, really swinging that weight around. Now, we're going to add a jump.