The WAP Workout. (No what you think)

THE WAP WORKOUT – Bring a bucket and a mop and do this wicked-ass pedaling (WAP) workout:
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• Find a stationary bicycle or similar piece of cardio equipment.
• Pedal hard (sprint) for 8 seconds.
• Back off and pedal lightly (recover) for 12 seconds.
• Repeat for 20 minutes.
• Do this 3 days per week for 12 weeks.
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According to one study these wicked-ass pedaling sessions result in:
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• 4 pounds of fat loss in the abdominal area
• A 17% reduction of visceral (sub-abdominal) belly fat
• Significant muscle mass gains in the legs
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The study was conducted on overweight men in their 20s who were instructed NOT to change their diets, but the researchers noted that similar effects could be experienced by women too, along with men in other age groups. Of course, if you don’t have as much excess fat to lose, you may not get the exact same results. Still, it seems like a simple way to lean up, especially if you make some dietary adjustments too.
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In related studies, participants did steady-state cardio (jogging or light cycling) for an hour per day and experienced about the same results, minus the new fat-free mass in their legs. But remember, the chubby guys in this study trained only an hour per week (three 20-minute WAP workouts) instead of 7 hours per week. If your main goal is fat loss, this style of high-intensity intermittent exercise (HIIE) will save you a ton of time… if you can hang in there for 20 minutes. Eight seconds of sprints paired with twelve seconds of “rest” is brutal.
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Wanna try it? You could follow the same workouts given to the study participants, but don’t sweat the details. Pick any cardio machine, go hard for a while, back off and catch your breath, go hard again. You know, like when you’re doing sex. –