Firm Express Workout Cycle 1 Cardio

Well, as promised, I dusted off my workout DVD collection and chose The Firm Express program as my first workout review. I have been a big fan of The Firm

workout videos since a friend introduced me to them in the early 90’s. I own no less than 8 of their workouts an intend to review all of them in the following months.

The Firm Express, released in 2010, is a progressive, month long program consisting of 4 cycles, Ignite, Accelerate, Turbo-charge and Overdrive. Each cycle includes 3 workouts, Cardio, Cardio & Sculpt and Sculpt. Cardio, for the most part, uses no weights. Cardio & Sculpt and Sculpt use dumbbells to increase intensity and build muscle. The system also includes 2 bonus workouts, Pump It Up! and Shortcut to Flat Abs, each 10 minutes long.

Festival season begins next week so my schedule is going to be action packed for the next couple of months. Since this program requires only 20 minutes, three times a week, I should be able to squeeze them in. Also, because it is already laid out as month-long system, I don’t have to think about which workout to do.

This program uses high intensity interval training to maximize results in a minimum amount of time. HIIT training is a type of exercise that increases calorie burn by switching between aerobic and anaerobic intervals. During aerobic periods your body uses oxygen for exercise. During anaerobic periods, however, you cannot take in oxygen fast enough so your body is forced to use fat for energy. During active recovery periods you slow down but don’t stop moving. This allows the heart rate to come down enough to catch your breath but keeps it high enough to continue burning calories. Moving during this period also helps your muscles flush out the waste products before the next period of high intensity.

Each Firm Express workout is made up of 4 workout periods separated by 4 HIIT mini bursts. Each mini burst is made up of 4 repetitions of 8 second high intensity exercise followed by a 12 second active recovery period. This combination is what creates the boosted results touted in the program.

I plan to follow the program as it is laid out. The first workout in the program is Cycle 1: Ignite, Cardio. It is led by Emily Welsh with Rebekah Sturkey and Jennifer Ray. Jennifer provides modifications for those who need them. Each cardio pattern starts out simple and gradually builds in complexity and intensity. Most of the moves in this workout are based on kick boxing. This part of the workout can be low impact or high impact, depending on how hard you want to push yourself. After several minutes of aerobics it’s time for a burst. Emily explains the move, you set up and then go all out for 8 seconds. Then the 12 second active recovery period of stepping side to side, just long enough to catch your breath before moving on to the next aerobic pattern. This continues for about 12 more minutes with 3 additional bursts and 2 more patterns and is followed by a very short stretch/cool down.

In my opinion, this is an effective workout. I would give it a 7 out of 10 on the sweat scale. According to my Fitbit I burned 167 calories, maintained a heart rate of 125 BPM and took 1796 steps. The calorie burn may not seem that high but keep in mind the workout only takes 20 minutes. That’s approximately 500 calories an hour. Also, keep in mind that this is the first workout in an progressively difficult series. I expect these numbers to go up as I continue through the program, even the sweat scale. I feel that this system is a great choice for someone just starting out or just getting back into exercise after a long period.

One thing I think is lacking in this workout is the cool down/stretch. I always continue stretching after completing the workout is finished since flexibility is one of my primary concerns. Also, 20 minutes, 3 times a week may be adequate to boost a weight loss program, I’m not sure it is truly enough exercise for optimal health. I like to use these workouts on especially busy days or when I have to be at the shop super early and want to squeeze in some exercise before I leave home.