WOW, we are LOVING these workouts, and seeing and feeling results! AMAZING! We are all about high-quality results and quick and easy. Finding the time to do regular workouts that make a difference AND are easy to sustain are big challenges for us and many people. What we LOVE about this workout is there is NO EQUIPMENT NEEDED, and it can be done anywhere (home, on vacation, on a lunch break, etc.). You only need 15 minutes four times a week. That’s it!

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Hi, Sheri and Gina here from Yonder! We are on a mission to help you achieve radiant health through mindful living and natural nutrition. Our faith inspires us to see our bodies as wonderfully made, deserving of the best care. At Yonder, we are committed to sharing our knowledge and passion for wellness, helping you navigate the journey to a healthier, happier you.

How to Do 15 Minute Burst Workouts

• Need about 15 minutes of your time: No equipment needed, but you can add in dumbbells for added intensity as you progress if you like.
• Workout on a fasted stomach: First thing in the morning right after my morning warm beverage (bone broth with coconut oil, lemon, and pink salt or your morning coffee) is when we get this workout out of the way. Our last meal is a sizable dinner the night before consisting of high fat, medium quality protein, and a lot of greens. This technique is called intermediate fasting, which combined with burst workouts can support your body's fat-burning during general exercise. After your workout, wait at least two hours before you eat, which trains your body to work efficiently.
• 30-60 Seconds of burst high-intensity movement: Do a high intensity (at 80% maximum heart rate) exercise for 30-60 seconds, where you cannot talk and are breathing heavy. Like a fast sprint (in place or outside), push ups, sit ups, burpees, squats, lunges, or tricep push ups, etc.
• 1-2 minutes of complete rest or low-intensity movement: Then, completely rest or do a low-intensity movement like basic stretches or yoga stretches for 1-2 minutes.
• Repeat 4-6 times: We use an app on the smartphone called Tabata Pro, LOVE IT! You can customize the workout and rest times, it is awesome! You don’t have to think, just follow the alerts from this app on when to start and stop during this interval burst workout.

Benefits of Burst Workouts

• Fat Burner: Burst workouts can support fat-burning during general exercise.
• Mental Health: Can help you feel less stressed and more focused.
• Supports Cardiovascular Fitness: Supports heart and lung fitness.
• Steady Energy: Supports steady energy.
• EPOC Effect: Continues burning calories post-workout due to the afterburn effect.
• Supports muscle tone and healthy aging as part of a general fitness routine.
• Supports a healthy aging routine: Trains your body for great muscle tone as part of general fitness!
• Saves time:For results, you only need to do 15 minutes four time a week. You can do more if you like, but if you’re just starting out exercising, then start with the minimum with no added weights, then you can build from there with more days, weights, and a little longer sessions, but you really do not need to do more than 4-5 times a week at 20 minutes max.
• Supports your MOOD tremendously!
• Super EASY!
• Can be done anywhere with no equipment.

Burst workouts can support a youthful body and mind. Sprinters often have better physiques than long-distance runners. Doing short intervals and resting lets our bodies recover as part of a sustainable fitness routine.

We do the intermediate fasting technique about every other day or on average 3 times a week.