Excerpted from 14-Minute Metabolic Workouts ©Jason R. Karp
Beginning in the seventh grade, I became fascinated with time—specifically how fast it goes and how each year seems to go by faster than the previous year. When I once shared my perception of time with my 90-year-old grandmother, she said, “Just wait until you’re 80.” I’m still far from 80, so I can only imagine how fast time will go by then. It likely will go by in no time at all. Even now, each second that comes is gone just as fast, leaving us with only future and past. The advice to “stay present in the moment” becomes impossible.
I’ve spent much of the last 30 years appreciating the impact that short workouts can have and creating workouts that can make people extremely fit in a short time.
Why 14 minutes? Because it’s precise. You pay attention. You focus on the effort because you know the time will be gone as fast as it arrived. Enjoy the time.
VO2max Pyramid
| Duration | RPE* | Intensity | |
| Rep #1 | 1:00 | 9 | >95% max HR |
| Recovery | 1:30 | 2-3 | |
| Rep #2 | 1:30 | 9 | >95% max HR |
| Recovery | 1:30 | 2-3 | |
| Rep #3 | 3:00 | 9 | >95% max HR |
| Recovery | 1:30 | 2-3 | |
| Rep #4 | 1:30 | 9 | >95% max HR |
| Recovery | 1:30 | 2-3 | |
| Rep #5 | 1:00 | 9 | >95% max HR |
| Total Time | 14:00 |
*RPE = Rating of Perceived Exertion on a scale of 1 (easy) to 10 (maximum effort)
Treadmill Triple 3 Hills
3 Reps, 3 Minutes, 3% Grade
| Duration | Grade | RPE* | Intensity | |
| Rep #1 | 3:00 | 3% | 9 | >90% max HR |
| Recovery | 2:00 | 0% | 2-3 | |
| Rep #2 | 3:00 | 3% | 9 | >90% max HR |
| Recovery | 2:00 | 0% | 2-3 | |
| Rep #3 | 3:00 | 3% | 9 | >90% max HR |
| Total Time | 13:00 |
Use the same workout speed for each rep and the same recovery speed for each recovery interval. For the reps, choose a speed that is challenging. For the recovery intervals, decrease the speed to a slow jog that enables you to recover before the next rep. *RPE = Rating of Perceived Exertion on a scale of 1 (easy) to 10 (maximum effort)
Sprint Pyramid
| Duration | RPE* | Intensity | |
| Rep #1 | :10 | 9 | Fast |
| Recovery | :20 | 2-3 | |
| Rep #2 | :20 | 9 | Fast |
| Recovery | :40 | 2-3 | |
| Rep #3 | :30 | 9 | Fast |
| Recovery | 1:00 | 2-3 | |
| Rep #4 | :40 | 9 | Fast |
| Recovery | 1:20 | 2-3 | |
| Rep #5 | :50 | 9 | Fast |
| Recovery | 1:40 | 2-3 | |
| Rep #6 | :40 | 9 | Fast |
| Recovery | 1:20 | 2-3 | |
| Rep #7 | :30 | 9 | Fast |
| Recovery | 1:00 | 2-3 | |
| Rep #8 | :20 | 9 | Fast |
| Recovery | :40 | 2-3 | |
| Rep #9 | :10 | 9 | Fast |
| Total Time | 12:10 |
*RPE = Rating of Perceived Exertion on a scale of 1 (easy) to 10 (maximum effort)
True Tabata
| Duration | RPE* | Intensity | |
| Rep #1 | :20 | 10 | Nearly all-out |
| Recovery | :10 | 2 | |
| Rep #2 | :20 | 10 | Nearly all-out |
| Recovery | :10 | 2 | |
| Rep #3 | :20 | 10 | Nearly all-out |
| Recovery | :10 | 2 | |
| Rep #4 | :20 | 10 | Nearly all-out |
| Recovery | :10 | 2 | |
| Rep #5 | :20 | 10 | Nearly all-out |
| Recovery | :10 | 2 | |
| Rep #6 | :20 | 10 | Nearly all-out |
| Recovery | :10 | 2 | |
| Rep #7 | :20 | 10 | Nearly all-out |
| Recovery | :10 | 2 | |
| Rep #8 | :20 | 10 | Nearly all-out |
| Total Time | 3:50 |
Do this workout on a stationary bike and sprint nearly as fast as you can for each 20-second rep. In Tabata’s original research study, subjects cycled at 170% VO2max, which was determined from previous VO2max tests in their laboratory, and they did the workout five times per week for six weeks. Don’t try that at home! *RPE = Rating of Perceived Exertion on a scale of 1 (easy) to 10 (maximum effort)
Muscular Endurance Upper Body Drop Sets
| Exercise | Sets | Reps | Intensity (% 1 rep max or RPE) |
Recovery |
| Chest Press | 3 | 10 | 80-85 / 75-80 / 70-75% | :10 |
| Chin-Ups | 3 | 10 | 80-85 / 75-80 / 70-75% | :10 |
| Seated Cable Row | 3 | 10 | 80-85 / 75-80 / 70-75% | :10 |
| Triceps Pressdown | 3 | 10 | 80-85 / 75-80 / 70-75% | :10 |
Decrease the amount of weight after the first set by 5 to 10 pounds and immediately do the next set of 10 reps. Then drop the weight again by another 5 to 10 pounds and immediately do the third set. A 10-second recovery between sets is built into the workout to give you enough time to decrease the amount of weight.
Sprint/Body Weight Circuit
| Exercise | Duration/Reps |
| Sprint | :30 |
| Squat Jumps | 10-15 |
| Push-Ups | 10-15 |
| Pike Crunches | 10-15 |
| Sprint | :30 |
| Squat Side Steps | 10-15 each side |
| Superman | 10-15 |
| V-Sit | 10-15 |
| Sprint | :30 |
| Mountain Climbers | 10-15 each leg |
| Triceps Dips | 10-15 |
| Russian Twists | 10-15 |
This circuit sequences sprint running with a lower-body exercise, upper-body exercise, and core exercise for a total-body workout. Go immediately from one exercise to the next. Do the circuit once or twice with 2 minutes rest between circuits. If you do this workout in a gym, you can substitute sprint cycling for sprint running. Make the sprint fast and challenging, but not all out.
Upper Body Strength Pyramid
| Exercise | Sets | Reps | Intensity (% 1 rep max or RPE) |
Recovery |
| Chest Press | 1 / 2 / 3 | 10 / 8 / 6 | 75-80 / 80-85 / 85-90% | 1:00 |
| Seated Cable Row | 1 / 2 / 3 | 10 / 8 / 6 | 75-80 / 80-85 / 85-90% | 1:00 |
| Biceps Preacher Curls | 1 / 2 / 3 | 10 / 8 / 6 | 75-80 / 80-85 / 85-90% | 1:00 |
| Triceps Pressdown | 1 / 2 / 3 | 10 / 8 / 6 | 75-80 / 80-85 / 85-90% | 1:00 |
Increase the amount of weight by 5 to 10 pounds as you decrease the number of reps in each set.
Want more great workouts? Pick up a copy of 14-Minute Metabolic Workouts.
Love this