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| hindu squat | hindu pushup | bridge |
The workout principle
The most important discovery I have made through my research and personal experience is that you don't need exhausting hours of exercise to keep fit and make a difference in your life. Even a short workout a couple of days a week is enough to transform you into a completely different person; healthier, more alert, more focused, more confident. Actually, if you try to do more than that in the beginning, you are more likely to get frustrated and give up more easily. As time goes on, you will be able to increase the number of workouts per week or the duration of workouts.
The workout described in this site is based on the High Intensity Interval Training principle (HIIT). HIIT combines short bursts of intense activity (15-60 secs) with alternating periods of pause (1-3 mins). A full conditioning HIIT workout can be
completed in 20-30 minutes, with minimum time needed for warmup and stretching. Keeping the workout under 30 minutes can be more effective for weight loss. The counterintuitive reason is that actually the body starts burning fat after the first 20-30 minutes of exercise. The outcome though is that when you exercise long hours, your body will start to store and rebuild the fat you lose this way, because it perceives that it needs to have fat stored in order to be able to respond to the increased needs of long workouts. Short workouts of explosive activity instead work to "stimulate" the body into building healthy tone and power without the need to actually enter the "fat burning" zone.
In the following pages you will see that the three bodyweight exercises included in the workout combine cardiovascular training, strength and flexibility. You will also find that the greatest advantage of this workout is its portability and flexibility to adapt even to the busiest and most erratic schedule a working professional might be faced with... No gym - no equipment required!
The Royal Court is an all-round method that will produce improvements not only in all areas of strength but also in endurance, speed, flexibility and skill. It is ideal for the average person who wants to be fit enough to face confidently the challenges of daily life such as climbing stairs, moving furniture, carrying groceries, playing with children tc. With little variation it can form your main fitness method. Or it can be the starting point for someone who will further on like to advance into more varied and specific forms of training.
The workout described in this site is based on the High Intensity Interval Training principle (HIIT). HIIT combines short bursts of intense activity (15-60 secs) with alternating periods of pause (1-3 mins). A full conditioning HIIT workout can be
completed in 20-30 minutes, with minimum time needed for warmup and stretching. Keeping the workout under 30 minutes can be more effective for weight loss. The counterintuitive reason is that actually the body starts burning fat after the first 20-30 minutes of exercise. The outcome though is that when you exercise long hours, your body will start to store and rebuild the fat you lose this way, because it perceives that it needs to have fat stored in order to be able to respond to the increased needs of long workouts. Short workouts of explosive activity instead work to "stimulate" the body into building healthy tone and power without the need to actually enter the "fat burning" zone.
In the following pages you will see that the three bodyweight exercises included in the workout combine cardiovascular training, strength and flexibility. You will also find that the greatest advantage of this workout is its portability and flexibility to adapt even to the busiest and most erratic schedule a working professional might be faced with... No gym - no equipment required!
The Royal Court is an all-round method that will produce improvements not only in all areas of strength but also in endurance, speed, flexibility and skill. It is ideal for the average person who wants to be fit enough to face confidently the challenges of daily life such as climbing stairs, moving furniture, carrying groceries, playing with children tc. With little variation it can form your main fitness method. Or it can be the starting point for someone who will further on like to advance into more varied and specific forms of training.
