7 Ideas for Burst Training at Home

Burst Training - Dr.Axe

You don’t need a gym membership. You don’t need fancy, expensive equipment. You don’t even have to leave your bedroom if you don’t want to! Burst training is a type of exercise that you can do anywhere, anytime.

It involves exercising at 90–100 percent of your maximum heart rate for 30–60 seconds, followed by 30–60 seconds of lower intensity exercise or resting.

And it’s the most effective way to burn fat and lose weight. Studies have shown that people who do this type of burst or interval training lose SIX TIMES MORE FAT than people who do long distance cardio exercise.* And they exercise for HALF THE TIME!

Here are some ideas to get you started. You can roll right out of bed in the morning and try any combination of these exercises. Pick a handful and burst for 10–20 minutes 3–5 times a week.

1. Run in place

Keep your knees high and the speed fast. Make it really count!

2. Jumping Jacks

This reminds me of my high school gym class days. But maybe they were onto something. See how many jumping jacks you can fit inside 30 seconds.

3. Squat pulses

With your feet shoulder distance apart, squat low and move up and down slightly. Make sure your knees don’t come past your toes.

4. Jump rope

Connect with your inner child and pick up a jump rope. Can you still double dutch?

5. Bike

You can exercise in bursts either on a spin bike indoors or a bicycle outside. This is also a great exercise that can involve the whole family.

6. Swim

Ok, so this one only works if you have a pool at your house. But if you don’t, you can swim in bursts anytime you’re at a lake, beach or community pool.

7. High jumps

You don’t have to be Michael Jordan to get benefits from high jumping. Simply stand in place, reach your arms above your head and jump as fast you can for 30-60 seconds.

*Results not typical, as regular exercise and proper nutrition are essential to achieving and maintaining your desired physique. Even using the same exact program of diet and exercise, be aware that individual results will vary.

For more information about my Burstfit DVDs, go to http://burstfit.com


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  1. Darlene Stone says:

    These burst training type of exercises also give you an amazing amount of energy for the rest of the day. When I am feeling tired in the afternoon, instead of having coffee, I try running fast in place for 2 minutes. Works every time!

  2. david says:

    ” And its the most effective way to burn fat and lose weight.” You forgot to mention it’s also a very effective way to induce cardiac arrest.

  3. Maricar says:

    hi dr.axe! just want to ask if its ok to burst train with just a few of those mentioned above like 4 combinations (run in place, squat, elliptical and high jumps then do it for 3-4 sets? thanks! appreciate your response.

    • Dr. Axe says:

      Yes- absolutely. The important thing with burst is to do intervals. So you can change up the exercise, but give 90-100% effort for 30-60 seconds then rest for 30-60 seconds. And you can repeat as you mentioned.

  4. Chris says:

    My Dr’s Jon and Rosie Main like this. That is good enough for me to have faith that this is for my health and effective. As a free thinking human being, I can personally recommend this to MY friends.

  5. Dana Garcia says:

    I’ve been doing the burst training along with eating Paleo and I’ve lost 10 ponds! Started out with just eating Paleo and just lost a few pounds. Then I added the burst training in a wow what a change! It works!

  6. MAC says:

    I’ve been following Dr. Axe’s advice (healing foods diet and burst training) for about 7 months now and have lost 95 lbs. This stuff works!

  7. Elle says:

    Many of the listed exercises are great ways to build bone density. Osteoporosis is an epidemic.