I’ve reviewed the Eating and Timing aspects of EET, so all that’s left are the Exercises. The EET workouts are what create the metabolic windows previously discussed, which, in turn, allow “junk food” to be consumed. There are two primary types of workouts that Jon recommends, and they are Swedish Intervals and Strength Circuits with Tabata Intervals. And, yes, as promised, each of them can easily be completed in under half an hour.
Swedish Intervals
Swedish Intervals is a workout composed of a cardiovascular exercise of the participant’s choice done continuously for 20 minutes, but with varying intensities per minute. So, generally, the first 2 minutes would be at 30% intensity, the third minute would be at 80% intensity, the fourth minute at 40% intensity, the fifth at 80%, the sixth at 40%, and so on, with the final three minutes being at 30% once again for a nice cool down, though all these numbers can be adjusted depending on the participant.
The exercise should be something that the participant would naturally enjoy doing, but, if nothing comes to mind, the EET consultant can recommend a few. Some participants like simply running in place, Jon likes jumping rope, and I like striking the .
EET Progressions
The workouts that Jon recommends also progress as time goes on so that each participant can constantly improve, instead of staying stagnant with a single workout. This is what is called “EET Progressions.” In the Swedish Intervals, the participants are to count how many times they perform a movement every minute. For example, if a participant is running in place and can perform 100 total foot contacts during the 80% intervals, then he or she could try to improve by doing 101 total contacts in a future session.
EET recommends 1-2 weeks (or even more, depending on the participant’s situation) on a particular number, then trying to steadily and gradually increase it over time by at least 1 more.
Strength Circuits
The Strength Circuits are composed of 5 exercises, each done for 5 repetitions, continuously moving from one exercise to the next until all 5 are completed. This is one full circuit. After resting for 30 seconds, another circuit is done followed by resting another 30 seconds. This is repeated until 5 full circuits are completed. A warm up circuit should precede all of that, however, composed of either easier versions of each of the exercises, or the exact same exercises performed with lower repetitions.
EET recommends 1 upper body exercise, 1 lower body exercise, and 3 abdominal exercises, which I personally think is too unbalanced in favor of the , especially since the circuits can be done almost every day if the schedule allows.
There are several videos in the members’ section that have Jon and other EET members performing many exercises that the participants can use in crafting their own strength circuits. And, as always, the EET consultant is available to help customize each participant’s plan.
The only thing I didn’t like in the videos was the Hindu Squats, which wear out the knees too fast because it creates instability in the base of support by making the exerciser rise on the balls of his or her feet. A better way to do the exercise and save your knees the unnecessary wear and tear would be to simply keep your heels on the ground the entire time. Aside from that, Jon has a good list exercises to choose from; all of which are demonstrated perfectly and divided by difficulty so that the participants will have something to progress to.
Muscle Mastery
Speaking of progression, EET once again applies the EET Progressions guideline to the strength circuits. The participant starts at 5 repetitions per exercise then, steadily and gradually, adds another rep every 1-2 weeks (or more) until he or she can perform them all easily at high repetitions, say, at the range of 20-30. From this point on, the participant should change the exercise into something more difficult and progress further from there in the same pattern.
This is what EET calls “Muscle Mastery.” The participant could start out, for example, with push ups, then progress to dive bomber push ups after mastering that, then eventually go on to plyometric push ups, then one arm push ups, and so on.
Bodyweight Exercises
EET is designed in such a way that each participant isn’t forced to buy a gym membership or a set of weights if he or she doesn’t have those things. As such, most of the recommended exercises are body weight exercises, which I’m sure will be very appealing to a lot of people. I have a small home gym so I’m not lacking in equipment and don’t have to perform if I don’t want to, so I consulted with Jon to get the exercises I wanted for my plan, despite the fact that some of them weren’t included in the videos he мейд.
Tabata Intervals
After 2-3 minutes of rest, should be performed right after the Strength Circuits. Tabata Intervals consist of 20 seconds at 90% effort of a particular exercise, followed by 10 seconds of complete rest. This is performed 7 more times for a total of 8 intervals.
A cardiovascular exercise of some sort is best utilized for Tabatas. I, for example, perform the Tabatas on a . EET Progressions are once again applied, so, for example, I started out by reaching 0.2km per interval and now am up to 0.3 after a few weeks.
Exercise Timing
As for the timing of the exercises, EET recommends the Swedish Intervals be performed 90-120 minutes after waking, and the Strength Circuits with Tabatas before dinner. The initial recommended schedule is to forecast 7 total workouts during the week with 1 day off. So, for example, if you only have a few days per week to exercise, you can perform both workouts on the same day; one in the morning, and one in the afternoon, which also allows for two treat meals that day. If you can allot some time every day for your EET workouts, then you can allot 5 of those days with 1 workout each, 1 day with 2 workouts, and the last day of the week as a total rest day.
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