For a warm up, try basic yoga poses, a quick 5 minute walk, or some gentle stretches.

Tip: When you are first starting your surge workouts, try running in place or jumping rope. Other surge workouts should include biking, elliptical machines, swimming, treadmills, or stair stepping.

Once you are ready, choose an exercise. Some ideas are running, biking, using an elliptical machine or a treadmill, swimming, running in place, or even jumping rope. You can be as creative as you would like the idea is to move and use maximum effort for every second of the surge.

Now, you want to perform each "Surge" by following the routine below and repeat it 3 times.

1. 10-30 seconds of high intensity SURGE movement
2. 10-30 seconds of recovery/rest or low intensity movement
3. 10-30 seconds of high intensity SURGE movement
4. 10-30 seconds of recovery or low intensity movement
5. 10-30 seconds of high intensity SURGE movement
6. 2 minutes of recovery or low intensity movement

Each SURGE must be your maximum effort for the entire time. If you can only SURGE for 10 seconds, then SURGE for 10 seconds. Each recovery or low intensity phase should be the same length as the SURGE phase.

Do the cycle described in step 3 three times, three times per week. Twelve minutes of SURGE exercise per week gets better results than three hours a week of regular exercise. The entire SURGE routine takes less than 16 minutes.

Note: Interval times (up to 60 seconds) and the number of surges can be increased for more advanced athletes.

SURGE training forces the body to work at its maximum target heart rate. This makes the body pump oxygen faster and in larger amounts. The body burns fat more efficiently and in greater amounts. You use time and effort to your advantage. When you use SURGE training for weight loss, you rely on scientific proof to bring you maximized results with targeted effort to drop inches and pounds. You gain a better quality of life.