When we do muscle workouts that are intense, we break down muscle tissue and the body has to respond by going into higher gear (metabolism) to do the repair.  The body is also signaled that there is something that must need to be done, that there must be opportunity out there, that these are good times - so it ramps itself up for the "action" - and we're off and running, so to speak, in life.

My first function here is not to duplicate what has been written, often quite well, but to point to what the essence is of what needs to be known, so that you'll do that which is beneficial for you.  And you can choose to read further if you want to do even more.

My second function is to help give some insight into how this can be done in a way that is workable and sustainable for you as a person with limited time and limited attention for trying to follow too much complexity or to keep in mind too many details.  If I don't do this function, then most of the people who read this will do their normal (very human) routine, which is to let it drop after things don't work out well  

(See the book in the bar on the left and the article that I think will help out here.)


Although this is not the key objective, it is an important consideration for many people.  But the aerobic and anaerobic (weights) routines will require far less time for the same or greater benefits.

Aerobic can be done in as little as 6 to 8 minutes (three intensive, all-out reps of one minute, with a brief, about one minute, slowing in between).  Note that, although it is a normally aerobic exercise we are doing, we actually go beyond the aerobic into being anaerobic, beyond being able to talk

Anaerobic in about 8 minutes. 


As discussed above, high intensity intervals call on the body to ramp up, so you will raise your metabolism, which will then cause you to burn more calories (and more fat if you are not overfeeding yourself) during the day without having to put out any extra effort. 

In weights:  Do as heavy weights as you can do, regardless of repetitions in each set.  Rest for 2 to 3 minutes.  Then repeat.  (Go to a heavier weight if you can do 12 reps.)


The muscles need a day in between in order to repair themselves.


You can buy an excellent book (linked from the box on the upper left).

Also, the articles with a great video of Dr. Mercola doing the high intensity exercise: Too Busy To Exercise?  Get Fit In 3 Minutes A Week.


Since this is high intensity at the upper limit, you should always check with your doctor first!!!!!!!

Why Be On The Blog Email List? Why Follow This Blog? - The blog is about life, not a detailed health site, though I will occasionally refer you to some sources.
Exercise page

Making Exercise Easy
Weight, Health, And Control - Making It Easier To Be At The Right Weight - Understand all the mechanism and then use strategies that make it easier.  

Outside article


FastExercise - The Simple Secret Of High-Intensity Training, Dr. Michael Mosley - He has gone through the research and then done it on himself.  Very well-written, very understandable and concise, with no "fillers".   Consider his other book:  Fast Diet, using a two non-consecutive days a week on 600 calories, as being a sustainable and only mild challenge.

Among the benefits

Reduces insulin resistance by 24% in four weeks.


Alternating every minute (start with warmup):

2 minute warm up
One minute all out (140+ pulse)
One minuite regular aerobic

Repeat: 3 times
Time:    9 minutes
Frequency: Every other day

Enabler key:: See Making Exercise Easy


15 minutes, max weight to exhaustion (less than 12 reps), go to next station(s), without stopping.

Catch:  To do it at home, must buy more weights.

The workaround, not quite as effective, but good enough for me, is to do rapid full body weight exercises to muscle exhaustion

Caution: Your capacity may be different than "normal" or a younger person, so always check with your doctor first.

The body revs itself up when it needs to repair things, but does not respond much to what goes on in a limited range, at least not in any big way.  We evolved to respond to times of plenty (so we'd have lots of energy to go out and hunt and gather) and to times of famine (where we would "hunker down" until there was something to go out and hunt or gather).  During the anticipated famine times, our bodies would minimize the use of energy so we would not use up our stored energy too fast.  As part of the minimizing of the use of energy, it would let the non-essential systems go into disrepair, even going so far as eating our muscles and some parts of organs - the priority was to survive - and there might not be enough time to thrive if we died first...