Hi, my name is Rommel Acda.  I have been a fitness professional for the past 11 years and with each year more successful than the last, my schedule became busier and busier.  I was always “in a hurry”, was traveling a lot, and was left with only 15 minutes per day to get my own workouts done – some days less than that.

I decided to create my unique spin on a variety of “time crunched” fitness protocols such as Tabata’s, supersets, intervals, ladders, etc.  After two months I discovered I was achieving the same, if not better results in my “mash up” of workouts than in my traditional “pre-programmed” 45-60 minute workouts.

Amazingly enough I was improving my energy, shedding more stubborn body fat, and simply becoming more fit in just a quarter of the time.  I stumbled upon a sweet spot with these quick, but efficient workouts.

By now you’re probably calling BS on these claims.  I completely understand.  I mean how can anyone produce lasting results in just 5-15 minutes right?  Just a few years ago I used to preach that you must ALWAYS have a completely structured fitness routine that HAVE to follow all the rules.  Don’t get me wrong, I got clients great results with the “follow the rules” routines, and so did I.  But when a wrench is thrown in your schedule, and you’re crunched for time, you have to become very creative with your workouts.

Let me clear up a couple things though – these types of workouts are not for bodybuilders or for getting super strong.  They are simply designed to improve conditioning and to burn body fat in a just a few minutes per day.  As I stated earlier, they’re great for the busy person.  And as long as you’re eating in a supportive manner, there is no question you will get great results.

I discovered the 2 key factors that lead to the effectiveness of these workouts: intensity and repetition speed.
It didn’t matter if it was a high rep day or a heavier low rep day, I just always had to perform my workouts with high intensity (which is relative of course), AND with faster repetition speeds WHILE still maintaining good form.

So there you have it.  In the next post I’ll share a ladder workout that I use when I’m on my travels.  It’s not for beginners, but I’d like to illustrate the speed and intensity of the guts of my workouts manual, which will be out soon.  There is an initial conditioning routine that should be performed first in order to prepare the body for the more intense workouts.  I’ll share that routine with you in upcoming posts.

Stay tuned!

Rommel Acda, MATS, CSCS