Diet & Fitness Blog

By Shawn McKee
Staff Writer

Your workout is a waste of time. Well, more accurately, it's a time waster. One of the most common misconceptions about exercise is that more is better. If 20 minutes on the treadmill is good, 30 minutes must be better…right?

Wrong! To get the most out of your workouts, you need to increase intensity. I learned this firsthand from my friends at BGI Fitness, who practice the CrossFit style of training. The objective is to create well-rounded athletes through various training techniques and styles.

But you won't find the gym rats that hover around the bench press and spend hours lifting weights there, because their strategy for functional fitness is simple: Minimal time, maximum output.

Most busy people don't have time to spend hours in the gym every day, but almost everyone can find a few minutes per day to get stronger, healthier and leaner. When I walked in, I had no idea how difficult a 7-minute workout could be, but I found out.

When I got there, three women in their 30s or 40s -- I know better than to ask -- were pushing each other to finish their workouts. One of the most intriguing aspects of CrossFit training is that it is practiced in an encouraging competitive environment. If you finish first, you cheer everyone else on.

I consider myself in pretty decent shape and was ready for the challenge. Tommy Orr, BGI trainer and owner, had three people there so I could get the feel for the competitive camaraderie of CrossFit.

When Tommy showed me the Baseline Workout, I foolishly replied, "That's it?"

Here's the Baseline Workout we did:

500 meter row*
40 air squats
30 sit ups
20 push ups
10 pull ups

*You can substitute running for rowing if you do not have access to a row machine.

After a brief warm up, the race was on! I started strong and quickly realized that the nonstop nature of the workout was more difficult than I anticipated. As I watched my competition move quickly from exercise to exercise, I realized maybe I wasn't as fit as I thought I was.

"CrossFit protocol is based on the idea that a 'fit' individual is one who demonstrates proficiency in a wide range of physical tests," says Tommy. "For the great majority of us who just want to improve our health and look better naked, a broader type of fitness is the way to do it."

I finished last, with what Tommy called "a respectable 7:19." The guy who finished first had a full three minutes to cheer me on, which I needed as I struggled to complete the challenge. I finished though, with my muscles shaking and twitching and lungs huffing for air. It was one of the toughest seven minutes I can remember.

The good part about the program is that it is easily measurable. I finished the baseline in 7:19, this week; next week I will try to improve that time. Much like a food journal was found to double weight loss, Tommy recommends keeping a workout log to track your progress and keep you motivated.

To make it even easier to get in shape, Tommy shared 10 fat-blasting workouts that are not only quick, but can be done without equipment and just about anywhere.

Get the workouts >>

Labels: lose weight, weight loss, workout, workout routine