2 hour a week workout

How to get in shape by just working out 2 hours a week.

As you get older the body starts to go through various stages of changes. After about 30 years of age, you begin to experience a slowing metabolism which can lead to a loss of muscle mass and fat build up.  Every year after that it becomes easier and easier to put on fat and lose muscle.

That is of course if you don’t take any measures to prevent unfortunate side effect of aging from occurring. With a few lifestyle changes, you can easily keep your body mobile and feel young. 

Not only that but with minimal exercise, it is possible to lose fat and tone up your body once again.

In addition, if you are interested in checking out a program that I would personally recommend that only takes about 90 minutes a week to do I would recommend the program, Old School New Body. The user review linked here gives a pretty good overview of the product. 

The myth about long hours of cardio

There is a myth that it is critical to partake in long hours of cardio every day in order to achieve any fat loss. Somehow it seems to be the flawed common knowledge that you need to go to the gym five times a week and slog away on a treadmill for at least an hour every time you go the gym to lose a few pounds of fat.

I don’t know who came up with this myth but somehow it seems to be widely believed by everyone. However not only will this tire your body out but it really is not an efficient way to lose weight. Sure this is ONE way to lose weight but it certainly isn't the BEST way to lose weight in my opinion. This is simply because you only need to spend a fraction of that time working out for even better results.

Once you start doing the right workouts the right way, it is not too much of a challenge to drop weight.

HIIT workouts

In order to cut fat fast, high-intensity interval training or HIIT is arguably the best way to keep your body from developing body fat. These workouts involve segments of super intense exercise followed by segments of little to no exercise. This creates a pattern that is optimal for speeding up the metabolism so that you can burn through fat at a quickened rate.

One of the main appeals for HIIT workouts is that no gym membership is required. You can do most of these exercises in your living room if you want to. Not only that but these workouts only need to take up 30 minutes of your time to do. We will get into this more in a bit.

Below you can find the complete HIIT workout for dropping fat fast.

Weekly workout

Below you can find a weekly workout that you can start today.

Day one

This first workout is pretty straightforward. Its simple but it certainly is not easy if you do it properly. To do this workout you need to do high-intensity sprints and then go into periods walking to rest.

1.      5 minutes of jumping jacks to warm up

2.      20 seconds of high interval sprinting

3.      40 seconds of low-intensity walking

4.      Repeat steps two and three 6-10 times

5.      5 minutes of jogging in place to warm down.

This workout should take less than half an hour to do but if it is done correctly you should feel absolutely fatigued when its all over. Once you hit sprint 3 if you don’t feel tired at all you aren’t going hard enough. Again this weekly workout is short and sweet however it is certainly won't be easy. Even though you aren’t working out of long you need to workout hard to achieve any good results. It might be challenging at first but if you keep it you would be amazed at how your stamina will improve.

Day 2

This workout involves doing a bunch of old-fashioned, push-ups. Yep. It isn’t all too exciting but it is a super effective way to build an extremely powerful and sculpted upper body.

1.      Plank position for 30 seconds to warm up

2.      10 to 15 pushups in a row

3.      45 seconds of rest

4.      Repeat steps two and three 10 times

5.      Plank position for 30 seconds to warm down

This workout also should take about 30 minutes or less. It is critical that you keep your body rigid throughout its entirety and it is also important that you focus on engaging the chest the entire time you do this workout. If you find that you cant do 10 sets of 10 to 15 pushups that are is ok. Don’t get discouraged. At first, see if you can try to do half of it rather than the full 100 to 150 push-ups. In a matter of weeks, I would be willing to be that you will be able to do the full workout without breaking a sweat

Day 3

This workout involves one of the most grueling body weight exercises- burpees. Really concentrate on engaging your core on these ones to get the most out of your workout.

1.      30 jumping jacks to warm up

2.      10 burpees in a row

3.      60 seconds of rest

4.      Repeat steps two and three 10 times

5.      30 jumping jacks as a warm down

Again it is important that you engage your core as you do these exercises. If you fail to do so, your form will begin to fall apart and it will actually become harder keep your stamina up. If this workout becomes too easy for you to do (which it most likely wont) then you may want to do a pushup after each and every burpee.

Day 4

This workout involves doing pull-ups and pushups. This way you can work out your back and your chest on the same day.

1.      60 seconds of light jogging to get warmed up

2.      10 pull-ups in a row

3.      60 seconds of rest

4.      10 pushups in a row

5.      60 seconds of rest

6.      Repeat steps 2-5 five times total

7.      60 seconds of light jogging to cool down

If you are not in the best shape to do this workout, again accomplish what you can. Some people have a really difficult time doing pull-ups and that’s ok. As I have said before, do what you can and then the next week, try the workout again. You would be amazed at what you can accomplish over the course of a month.

These workouts are not supposed to be easy. If you are struggling to get through these workout at first that’s a good thing. It should take you some time before you will be able to actually go through the entire routine as instructed.