On Friday I worked out with a personal trainer. I'm not a client of his, just a friend and since his client didn't show up he asked me to join him.
Holy mother.
Here's the work out for those who'd like to try it. I really recommend it, perhaps once a week, or more often if you can survive it. That of course is not a professional opinion, but just what I think would bring about great results.
We did interval training. The very basics are that the first 15 seconds of each minute you exercise at 85% or so of your ability. Then recover for 45 seconds. Repeat for 20 minutes.
Our first test was the bike. I was on level 8 (out of 24) at 120rpms for the first half of the 20 minutes. The trainer was on level 10 @ 120rpms. Half way through the work out, so at about 10 minutes, we went up a level (me to 9, him to 11) @ 130rpms. Recovery was at level 3 for both of us, at no determined pace. Just recover.
We then did about 10 minutes or so of core work including planks, crunches, etc. It was an active recovery.
Our second test was the treadmill. We ran at about 85% sprint, so that would differ based on anyone's particular speed. I was on 7.5 mph. He was on 9. Again, run for 15 seconds, recover at a 4 mph walk for 45. Half way through, increase .5 mph.
We then did about 10 minutes of core work again.
Last, the elliptical. I actually didn't participate in this portion of the workout as we had already done 1 hour and I had to get to work.
He finished with about 10 minutes of stretching.
Long story short, great killer workout for your whole body. The trainer told me later that he used this specific work out to lose 20 lbs. If you want to challenge yourself, do this. I had never done a short interval workout like that before. Believe me, at the beginning you'll think, hey, this isn't so bad. But by the time you're on the 12th minute or so, you will definitely be feeling it. The work interval will start to seem very, very long and the rest interval will seem very, very short.
Have fun! And have lots of water available and a towel!