What is High Value Exercise?
The secret to fast efficient body sculpting & how yoga plays a role
High Value Exercise is a term that’s been floating around fitness fanatics lately, but what is it?
High Value Exercise is physical movement that involves most, if not all, of your muscle groups in one single exercise, all at the same time, while simultaneously challenging your heart/lung engine. Most High Value Exercise is fast efficient body sculpting that primarily targets the large muscle groups including the glutes, quads, and abs.
This kind of exercise is so challenging that you can’t do it for a long time but when you do the afterburn and payoff is real.
What’s after-burn?
It’s the amount of oxygen your body sucks in above resting level after your workout. This is the desired effect you create in your body each time you train.
It’s the repaying of the oxygen deficit that you blew through when you pushed out those punishing reps.
It’s the Metabolic Sink in action.
It’s the vacuuming up of glucose out of the blood.
It’s the fat burning that’s happening when mixed with oxygen and exercise to carve trim muscles and sheer away fat. In short, the afterburn is you burning up calories for hours after the hard work of training is done.
Take note! High Value Exercise, or HVE, is the most efficient way to train. Not for you the daily treadmill grind while reading The Skimm on your phone. That only robs you of your time, something more valuable than gold.
High Value Exercise or HVE, is an all-out effort in a short amount of time to create maximum fat meltdown and muscle build up.
What exercises give the highest value?
There are three modes of training that incorporate this high value exercise concept.
- Kettlebells
- Rebounding
- Underwater exercise
Why these exercises?
No other kind of resistance workout challenges your entire muscular system at the same time as your heart and lungs, as much as these methods do. Training under water is not practical for most of you but you can easily learn and adopt a kettlebell or rebounding routine.
Read this blog for a more thorough explanation about how your body responds to kettlebell training and rebounding.
Try this routine to challenge yourself in a brand new way. As a side note, you might not be able to walk afterwards. You’re welcome.
TOSCA’S HIGH VALUE EXERCISE PROGRAM
Equipment:
- Cellercise® Rebounder or mini trampoline*
- Kettlebells: 6, 8 and 10 kg bells
*If you don’t have a Cellercise unit or a mini trampoline, use a skipping rope. It’s not the same but is the next best thing.
The Warm-Up
- 5 minutes
- Halos – 8 clockwise, 8 counterclockwise
- Figure 8’s – 8 clockwise, 8 counterclockwise
The HVE Circuit Workout Round #1
| Exercise | Reps | |
| Kettlebell Swing 60 seconds rebounder, fast feet | 10-20 | |
| Goblet squat to press 60 seconds rebounder, fast feet | 10-20 | |
| Single Arm Row, 10 L, 10 R 60 seconds rebounder, fast feet | 20 | |
| Kettlebell Side Lunge, 10 L, 10 R 60 seconds rebounder, fast feet | 20 | |
| Single Leg Deadlift, 10 L, 10 R 60 seconds rebounder, fast feet | 20 | |
| Figure 8’s, 10 clockwise, 10 counter 60 seconds on the rebounder, fast feet | 20 | |
| Single Arm Kettlebell Swing, 10 L 10 R Complete your workout with 5 more minutes on the rebounder.This will make a solid 35 – 40 minute workout. | 20 |
The HVE Circuit Workout Round #2 (this one is harder)
| Exercise | Reps | |
| Alternating arms Kettlebell Swing, 10 L, 10 R 60 seconds rebounder, fast feet | 20 | |
| Jumping Goblet squat to press 60 seconds rebounder, fast feet | 20 | |
| Single Leg Deadlift, 10 L, 10 R 60 seconds rebounder, fast feet | 20 | |
| Single Arm Deadlift, 10 L, 10 R 60 seconds rebounder, fast feet | 20 | |
| Goblet Squat 60 seconds rebounder, fast feet | 20 | |
| Racked Goblet Squat 60 seconds rebounder, fast feet | 20 | |
| Figure 8’s, high and low, 10 L, 10 R 60 seconds rebounder, fast feet | 20 | |
| Catapult Sit Ups Finish with 5 minutes on the rebounder | 20 |
Changing Body and Brain through Fast Efficient Body Sculpting
Congratulations!! You’re done. You’ve launched a fat-burning inferno inside you that will continue for several hours after this workout. And you’ve completely changed the physiology of your body and your brain.
Follow this up with a beautiful yoga session to lengthen and stretch your beautiful muscles and you will feel better than any Oreo cookie you ever ate.
According to Dr. John Ratey who wrote the amazing book, Spark-The Revolutionary New Science of Exercise and the Brain,
Exercise four days a week, varying from thirty minutes to an hour, at 60 to 65 percent of your maximum heart rate. At this level, you’ll be burning fat in the body and generating the ingredients necessary for all the structural changes in the brain…
It’s the magic formula for fast efficient body scuplting! Now you know.
Now you can get on with your day in “Supercharged, I’ve got this!” mode.
You’re welcome.
My passion is your wellness!
Tosca Reno is a New York Times Bestselling Author and the Founder of Eat Clean Diet® Revolution and Strike Sugar. https://toscareno.com/