Dr Mosley suggests doing short bursts of exercise. It’s about quality rather than quantity, he explained. These short bursts improve the power cells in muscles that stimulate fat burning and suppress the appetite.
Here is a daily breakdown of a week on this Fast Exercise Plan.
Day 1 – 20 seconds HIT
Day 2 – 7 minutes FAST Strength
Day 3 – 20 seconds HIT
Day 4 – Rest
Day 5 – 7 minutes FAST Strength
Day 6 – 20 seconds HIT
Day 7 – Rest
Dr Oz: High Intensity Training
Start out with just 20 seconds per day of High Intensity Training, which you can see on days one, three, and six. Warm up while wearing a heart monitor. The goal is to get your heart rate up around 140 beats per minute.
Against high resistance, push yourself to maintain intense exercise, such as pedaling a stationary bicycle for about 20 seconds. Let yourself rest for a minute or two, and then repeat this for 20 seconds. Dr Mosley also said you could repeat the cycle a third time. Each time, you would notice your heart rate going higher and higher.
He said he does this method himself, and it takes just four minutes out of his day to make lasting results. To do this on a treadmill, do a 15 degree incline and run “like you’re being chased by a rabid dog” for 20 seconds. Be sure to check in with your doctor before embarking on any new exercise plan.
Dr Oz: Fast Strength Training
Two days per week, you are doing Fast Strength Training. While HIT Training is good for your heart and lungs, Fast Training gives you the physique you want. In just five or six minutes per day, you can get the exercise you need.
Do a set of 15 Push Ups (known in Britain as Press Ups) to work out your arm muscles. Rest for 10 seconds and then move to the next step. It’s time for 30 seconds of Squats, which will help to exercise your lower muscles.
Dr Oz: Rest Days & Fast Diet
Dr Mosely say you need some recovery time for the body to keep up. You can get more information on modifying the program to make it work for you from his book. He said you might see big results over a period of about six weeks.
He said that exercise is not effective on its own, but if you do it while managing your calories, you should see the best outcome.