This is a sequence of two exercises performed at an intensity level that’s high enough to unleash catecholamines and make your body spend the rest of the day expending energy to recover from the workout. This process is called EPOC (excess post-exercise oxygen consumption) and means that you consume a great deal more oxygen recovering from the exercise than you would if you’d just done an average, medium-intensity workout — even if that workout was 10 times as long!

You’ll be burning up to nine times more fat while sitting down to lunch that day, and even while you’re sleeping. You’re going to do all this by alternating 8 seconds of a high-intensity full body move with 12 seconds of a low intensity, active recovery move.

Do a three minute warm up before starting. Alternate between the eight-second high intensity move and the 12-second low intensity move for 20 minutes. Finish with a three minute cool down when you’re done.

HIGH INTENSITY

Crab kicks: Sit upright on the floor with your legs together and toes pointed. Keep your spine straight and place your hands about one foot behind you, fingers pointing in. Lean into your hands and lift your butt off of the floor. Lift and kick right leg up and then lower. Repeat with left. Alternate legs with no rest in between kicks.



LOW INTENSITY

Russian twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With your back at a 45-degree angle from ground, move arms from one side to the other in a twisting motion without stopping or resting.


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