Found this. About to do it. May die.

joyoungolivia

I'll try that tonight, thanks! x

joimichele

Squat thrust are like bur-pees. Good luck with that. Those are killer.

ninerbuff

This DEFINITELY doesn't burn as much as a 40-60 minute run! No way. It's definitely good.. but too short! Maybe if you do it multiple times, then it will be worth it. Jillian Michael's "Banish Fat, Boost Metabolism" has a lot of these same moves. Burpees, squat thrusts, moutain climbers, jumping jacks. It's really intense, and it's 45 minutes long. I burn about 600 calories doing that:) It's my favorite!

Thanks for the link:)

It's not meant to be long. By the last cycle, you should be FLAT OUT SPENT. You shouldn't be able to do anything afterward. If you can (besides walk) then your intensity was too low.
Many people DON'T do 100%. Maybe 60% maybe 70%. It has to be 100% all out effort.

ninerbuff

This is just a form of HIIT (many previous posters identified it with the original tabata protocols, from the 1996 study of the same name). Interval training has shown great promise in rapidly increasing fitness with a smaller volume of work, and it is seems to be better at actually reducing adiposity. Even Chris Carmichael has gone over entirely to forms of interval training (the guy that coached Armstrong). However, the claims that it can burn huge calories, I assume, are based on EPOC, claims about which are falling apart in contemporary studies. Afterburn is dubious, and what has been observed only occurs after olympic level exertions. Use this exercise (if you can) to rapidly increase both V02 max (which will make longer running easier), increase strength, and to mobilize fatty acids. It will not, however, be enough to burn any large number of kcal by itself (the rate of burning calories is limited by availability of oxygen, which is limited by the liters per minute of respiration and max heart rate, and rate of cellular respiration).

This.^ It's challenging and I personally do it for myself only 2 days a week. Like lovejoydavid says, the PRIMARY goal for this workout is to raise your VO2 max ( the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual). If you're consistent with it you can raise your VO2 max by 14%. That's pretty significant. The other plus is your recovery time.