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Training at Home

Quick Burst Exercise

What is Quick Burst Exercise (QBE)?

Quick Burst Exercise, or QBE, is the fastest and most convenient way to exercise. QBE involves doing 1 minute of exercise as fast as you can (hence the name, QUICK Burst Exercise). It's also recommended that you do 1 minute of QBE throughout your day. A typical schedule might look like doing 1 minute before a meal, and 1 minute after a meal, for a total of 5 or 6 minutes a day. 

What are the benefits of QBE?

There are many benefits to QBE, including appetite management, calorie burn, and longevity. 1 minute of QBE can release so many calories, your hunger can go away for up to 2 hours. In this sense, it serves as a natural Ozempic

1 minute of QBE can burn up to 100 calories, in both the active calories burned during exercise, and the residual calories burned later as your metabolism is ignited. 

But perhaps most exciting is how QBE can help you live longer and better. A recent study was performed with 72,000 participants. This study found that just 3-4 minutes of QBE a day can cut your risk of death from cardiovascular disease by 50%. Yes, just a few minutes of QBE can cut in half your risk of death from cardiovascular disease. In addition to that, 3-4 minutes of QBE can cut your all-cause mortality and cancer risk by 40%. 

If you're looking for a quick fitness solution that can help you live longer and better, look no further. 

How do I exercise with QBE?

There are three primary types of QBE: shaking, flexing, and moving. We'll discuss these below. 

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Shaking mimics shivering, which is the body's fastest way to burn calories. Does that surprise you? Think about it: when you're in an emergency situation and you need to warm up, your body instinctively shivers. That's no coincidence. Shivering can burn 120X more calories over sitting at rest. When you shake intentionally for 1 minute, you can burn up to 100 calories and jumpstart your metabolism. 


Flexing mimics stretching in the morning. When you wake up in the morning and do a hard stretch, you're not stretching in the yoga sense. In fact, you're actually tightening certain muscle groups as hard as possible for just a few seconds. When you do that intentionally, and flex specific muscle groups as hard as possible for 3-5 seconds, you build muscle size and strength. 


Pretty much anything can become a Quick Burst Exercise if you do it intensely enough. So Moving is essentially taking your favorite exercise and maxing it out. You could do burpees as fast as possible for 1 minute, you could sprint down your street as fast as possible for 1 minute, you could row as fast as possible for 1 minute. The options are endless, so feel free to get creative and try something fun. 

How do I start QBE?

If you're looking for an easy way to get started with QBE, try a free 1-month trial with this provider. Their mobile platform is available on Apple and Google Play. You'll get a customized daily routine, reminders to exercise, and a tracker to see your progress over time. 

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