Have you ever found yourself with your eyes glued to the "calories burned" monitor and not stopping your workout until you've either burned a certain number calories or reached a certain time? Don't worry, you're not alone. (Been there, done that!)
See, most people think the number of calories burned during their workout is what matters most. You would think that if you workout more, you'll burn more calories, so you should eventually lose the extra weight, right?
Wrong!
What matters is how many calories you burn in a 24 hour period, not just while you're working out. That's what "raising your metabolism" actually means! It's referring to how many calories you burn in a day.
But doing more exercise is not always better (I'm looking at you, cardio!) and more often, it's worse. (I'll talk about hormonal disruption and how it causes weight-gain in just a minute).
But first: How do you raise your metabolism and get your body to continue burning calories even after your workout is over? What is this sorcery?!
This is the exciting part because there are specific exercises and workout protocols that are scientifically proven to raise your metabolism and "trick" your body into staying in fat-burning mode for up to 48 hours after your workout is over. Yes, you read that correctly!
Now let's dig in and talk about how it works...
I've completed the 21-Day Metabolic Reset twice and I'm sold! I am more toned and have lost inches! I am 55 and postmenopausal on HRT and have found losing weight since I hit 50 REALLY difficult. My husband has noticed I'm changing shape and I love the workouts! I'm looking forward to new exercises and continuing to firm up -- Jane, 55
You've heard the saying, "work smarter, not harder." When it comes to fitness, it's the same, which is why I like to say, "workout smarter, not longer."
Here's why...
When you do HIRIT workouts (I'll explain those in a sec), you are triggering what's known as the EPOC effect.
EPOC is the measure of the amount of oxygen your body uses after a workout. This "afterburn" can help you continue to burn calories long after you've finished your workout.
Here's how it works:
When you exercise, your body requires more oxygen to fuel your muscles. This extra oxygen consumption results in an "afterburn" effect, where your body continues to burn calories even after you've stopped working out...for up to 48 hours!
I finished The 21-Day Metabolic Reset (which I am proud to say I lost 1 inch from my hips and 2 inches from my waist). I enjoy the change of pace with the workouts being different every day. At 45, I'm a busy wife and working mom with 3 kiddos. I'm trying to stay as fit as possible, be a positive example for my kids, and I find workouts help me mentally as well. Thank you, Susan! -- Keri Oliver, age 45 from Cleveland, TN
So if you've been working out and not getting the results you're after, your workouts are probably not triggering EPOC. Not to mention, your current exercise regimen may even be causing you to hit a plateau by increasing your cortisol production. Yikes!
Here's how to ensure you're turning on the afterburn after every workout (and avoid increaseing your cortisol), getting you amazing results in half the time (yes, HALF!) compared to "traditional" workouts...
Now that you know the key to getting better and faster results is by turning on the afterburn, how exactly do you do that?!
It's a method I call HIRIT.
That’s short for High Intensity Resistance Interval Training.
HIRIT is similar to HIIT…
But as you probably noticed, with HIIT, the "R" is missing!
And that makes all the difference! Here's exactly how HIRIT is different than HIIT:
Because of these differences, I developed the 21-Day Metabolic Reset for the way women’s bodies, for the way our metabolisms respond to high intensity training.
That’s how HIRIT and the 21-Day Metabolic Reset were created!
These workouts are made for WOMEN and the way our bodies and hormones work.
When it comes down to it…
So, if you’ve tried HIIT before and it just didn’t work out for you…
…it’s important to know: the workouts in the 21-Day Metabolic Reset are HIRIT, not HIIT! They are based on the principals of HIIT, but they’ve been modified for the way our bodies respond to workouts.
Susan should take the credit. I am lifelong runner, did peloton religiously, and the only thing that changed my body at all is Burn360. -- Debbie, 48
The truth is, some forms of exercise are much less effective than others.
So I want to share the top five workout mistakes so you can make sure you're not making any of these mistakes.
Not all cardio is bad. But not all cardio is good either! Like most things, there's a right way and there's a wrong way. And in my 21-DayMetabolic Reset, you don't have to worry because you'll be doing it right!
In a nutshell, if you want to see results fast, here's what you should not do: Long, boring cardio.
And by "long, boring cardio" I'm talking about anything longer than 30 minutes (my only exception to this is an "active recovery" day once per week, which you'll also learn how to do in the Metabolic Reset). The point is, for your cardio days,iIf you can go longer than 30 minutes, you are doing steady-state, where you're keeping a similar pace for a longer period of time.
Now, unless you’re training for a running event or competition, long cardio is NOT the fastest way to get visible results.
Here are just a few of the problems with doing too much long cardio:
There’s a time and a place for longer cardio (again, that's anything more than 30 minutes). In fact a "soul run" is totally find to do once in while, even once a week if you enjoy that.
But if your goal is to get lean and tone up fast, there’s a way to do your cardio workouts that takes only 20-25 minutes and will blast off fat like gangbusters -- and that's exactly what you'll do in The 21-Day Metabolic Reset.
Once you try this out and see for yourself how quickly you get results with shorter (and more fun!) workouts, you'll wish you knew this all along!
When you start your 21-Day Metabolic Reset, I’m going to ask you to pick up a pair of dumbbells and lift. You can do this at home if you have a pair of dumbbells. You do not need a gym membership. (I haven't had one in over 10 years!)
But here's what I want you to know:
Lifting weights will NOT make you get big or bulky like a bodybuilder. You are NOT gonna look like Hulk Hogan, promise!
It's quite the opposite, actually...
Resistance training is the fastest, most effective way getting you lean, firm, and strong.
In fact let me be 100% clear: Unless you do resistance training a few times per week, you will not get the tight, toned-up, and lean look you want. It just won't happen.
That's how important resistance training is to getting faster, long lasting results!
Let go a little deeper...
Here's a question I hear often: “How can I speed up my metabolism?”
Most people think the answer is more cardio or longer workouts.
But that’s not it at all!
The answer is to get strong.
Adding lean muscle tone increases your Resting Metabolic Rate or RMR (that’s how many calories you burn at rest) because muscle burns calories at rest.
Again, resistance training is not going to turn you into the Incredible Hulk. All we’re talking about is adding some firm, lean, sexy muscle tone distributed all over your body.
Even just a little bit of muscle will help turn on the afterburn so you can burn up more calories around the clock (in fact, adding just 2-4 lbs of muscle can boost RMR by 8%....for the average person, that’s about 144 extra calories burned per day!).
That muscle will help you get smooth and firm everywhere (and help get rid of pesky cellulite) and it will increase RMR (that’s resting metabolic rate).
Moral of the story?
Just a little bit of muscle cranks up your calorie burn (and you won’t get bulky).
So, don’t avoid strength training!
Lots of workouts use isolated exercises like bicep curls, leg extensions or tricep kickbacks to help you get lean and strong. Other workouts use “lengthening” moves that stretch your muscles like yoga.
But these exercises are NOT the most efficient way to add lean, toned muscle and burn more calories faster.
The key to turning on “afterburn” with your workouts is: Intensity.
And the most effective way to boost your intensity is by doing full-body, compound movements that involve multiple large muscle groups simultaneously.
Now if that sounds impossible, not to worry! The exercises we're going to do are simple to learn and I use multiple variations, so no matter what level you're at, I've got you covered.
That’s what we’ll do with the HIRIT workouts inside the 21-Day Metabolic Reset and like all of my workouts, they're short. Only 20-25 minutes. I'm sure you're seeing the theme by now...
When you're truly hitting high-intensity, your workouts can (and should be) much shorter -- and they'll be even more effective. It's a win-win.
PLUS: Studies have found that resistance exercises (like the ones we’ll do with dumbbells) performed with high intensity can produce an even greater afterburn effect compared to HIIT cardio alone. That’s one of the big reasons we’re going to pick up a pair of dumbbells while we do these compound exercises!
Our body works best at 2 intensity levels: HIGH and LOW
You want to avoid the “in-between” (like steady-state cardio at a moderate intensity).
If you’ve ever tried HIIT workouts but you don’t have much to show for all of your effort, you may have been caught in this “in-between.”
It’s easy for HIIT workouts with the wrong intensity and rest periods to fall into this zone and leave you tired, zapped of energy, and not looking that much different than when you started!
HIIT isn't actually HIIT if you're intensity isn't right!
I see so many “HIIT” workout classes that are 45 or even 60 minutes -- and every time I see them I think to myself: “If you workout with the proper high intensity, there is absolutely no way you can exercise that long!”
That's because a true HIIT workout can only be around 20-25 minutes at the most and that usually includes warm-up time too.
And remember how I mentioned that most HIIT workouts were made for the way men respond to workouts? That means that even if you are doing HIIT workouts, there’s a good chance you’re still working out at the wrong intensity!
The 21-Day Metabolic Reset uses high-intensity workouts made for the way our bodies respond (not men!) so you can finally get workouts at the intensity you need to see results quickly.
Have you ever started a program, made big changes to your diet and workouts, and started seeing results…
…only to have all your progress come to a sudden STOP after 3 or 4 weeks?
That's the dreaded “plateau” and it might be the most frustrating part of trying to get in shape.
So why does it happen?
You reason you hit a plateau because your body is really smart!
If you give it something to do like a new workout plan, a new exercise, a new diet to follow…
...your body will get “used to it.”
Over time, your body becomes really efficient at doing the same movements and patterns, so it eventually doesn't have to work as hard -- and that means less calorie burning!
This is why you hit a “plateau!”
When it comes to working out, the best way to beat a plateau is change.
What happens during a plateau is simple: Your body gets comfortable with what you’re doing.
But remember, your body responds to change, not comfort.
This is why we’ll mix things up during the 21-Day Metabolic Reset. It’s also why I’ll give you a guide for repeating the reset so that you can switch things up, do them over again (but with some tweaks), and keep seeing results!
Susan, Burn360 changed my life for the better! There is not a single thing I have ever done in my life that has had a greater positive impact on my health and my body! Thank you for this workout, for this community, and for giving me the ability to take control of my health again. -- Lia, 44
The workouts are all 20-25 minutes. And that's because we're gonna workout SMARTER, not longer!
You can do it at home since all you need are a pair of dumbbells. No gym membership required unless you prefer the gym environment. Either way is totally okay!
Lots of women come into this at different levels or with existing injuries, so I always include modifications and alternate exercises for anything that might bother knees, back, shoulders, or wrists. I also provide a list of rehab exercises and protocols for anyone dealing with existing issues (all of it comes with the program).
As we get older, our hormones tend to become unbalanced and our bodies change. Without hormonal balance, it's an uphill battle! That's why The 21-Day Metabolic Reset was designed to work with your changing hormones, helping you produce more fat-burning and youth-enhancing hormones, which are essential to getting great results.
You’ll learn new multi-muscle exercises that allow you workout in a short amount of time -- and get even better results than with longer workouts. I like to say, "Strong is the new sexy!"
Here's the problem: some workouts only burn calories while being performed, but the workouts inside the 21-Day Metabolic Reset continue to burn calories even after the workout is over because they turn on your body's "afterburn" so that you continue to burn fat long after your workout is over.
It's based on HIRIT (a scientifically proven method). It's going to boost your work capacity, which means you will achieve more work (i.e. calorie burn) in less time. Not only does it save you time, but it gets you better and faster results!
The Burn360 21-Day Metabolic Reset is designed and optimized for WOMEN. For the way YOUR metabolism and hormones work.
The secret (the one that makes this program so effective) is a method I created called HIRIT It stands for High Intensity Resistance Interval Training.
It’s a combination of all the best, scientifically proven workout techniques, protocols, and exercises designed to re-train and re-boot your metabolism, getting you lean, fit and strong — in the shortest amount of time possible.
Each workout only takes 20-25 minutes — and gets you better results than an hour of long cardio or classes at the gym. And that’s because fitness is intensity dependent, not time dependent.
Plus, you can do the workouts at home or at the gym because all you need is a pair of dumbbells.
The protocols we’re going to use train your body to workout smarter, not longer.
Remember, we’re going to use specific exercises and protocols to workout in a way that raises your metabolism so that you start burning more calories in a 24 hour period.
Plus, these workouts are not just short, sweet, and to the point -- they're also FUN!
You also get EAT360, my nutrition guide, complete with meal plans, eating schedule, and delicious recipes that are fast and easy to make!
You'll discover how to strategically eat carbs (not give them up!), so that your body burns more calories even faster. Many diets can cause hormonal disruption, but you won't have to worry because EAT360 will make sure you avoid that.
And don’t worry, I’m not going to ask you eat like a rabbit. This is not a starvation diet. You need to eat carbs --you need them for energy to workout and for energy throughout the day. We’re not eliminating them.
This is not “diet food”. Your whole family will love these tasty recipes that are simple and easy to make. These are great tasting, satisfying meals that accelerate your results because they contain the right balance of protein, carbs, and fats that are optimal for your body and hormones.
Most ab exercises like crunches, sit-ups, and side bends do absolutely nothing to flatten or strengthen your abs. But the worst part is…they’re bad for your back!
Most people think that abs are made to crunch, twist, and bend. But, it’s the complete opposite!
The role of your abs is to prevent your mid-section from crunching, twisting, and bending. Your abs are stabilizers, designed to resist movement in order to protect your spine. Any chiropractor will tell you this.
So even though you “feel the burn” when you do crunches and other old school abdominal moves, you’re putting a lot pressure on your back, and that's what causes harm. It usually results in lower back injuries because you’re forcing your spine to flex too much.
So how do you get abs?
Here's the truth: You already have a 6 pack, it’s just hiding underneath a stubborn layer of fat!
And that’s what the Burn360 Metabolic Reset is already designed to help you maximize fat-burning including shedding the extra tummy fat to reveal a flatter, more toned midsection, without ever doing any ab-targeted exercises.
That’s the biggest factor with getting flat abs, it’s mostly about burning off the belly fat that's covering them up!
But, if you’re ready to kick things up a notch and go for serious definition even more quickly, ABS360 is going to fast track you — revealing those washboard abs in no time!
These are 4 minute add-on routines that you can do after you finish your BURN360 workout — or, do them anytime that's convenient. They’re just 4 minutes.
These are not your run of the mill ab exercises and they are safe for your back.
In fact, they are chiropractor approved!
These functional abdominal moves will strengthen your abs and obliques. Plus, they will reinforce your core stabilizers — getting you a stronger, healthier back.
You know the soreness you feel sometimes after a really good workout?
Well,tThe reason your muscles are so tender is because your muscle fibers break down after you exercise.
You actually tear all those little tiny little fibers apart.
This is a good process and you need this to happen! Because that’s how you firm-up your body.
That's what "getting fit" is!
It is a process of breaking down those muscle fibers so they can repair and re-build. When they re-build, they’ll be firmer than they were before. That’s exactly how Burn360 workouts are designed!
And that means sometimes you might be sore.
That’s where Recover360 comes in…
The movements I’m going to walk you through step-by-step will help to drastically reduce soreness — helping you stay on track. This way you can avoid missing your workouts so you can keep getting results.
What's more is that these moves take only a few minutes!
Life happens and there are always going to be those days where time just gets away and exercise gets put on the back burner.
I have those days too, so I totally get it!
That’s exactly why I created the 5-Minute Fix.
These workouts are literally 5 minutes long and they work like gangbusters.
They are designed to spike your fat burning in a short amount of time and work as many muscle groups as possible, so you can continue to accelerate your metabolism, melt fat, and firm up your body everywhere — even when you’re short on time.
But here's the best part: the workouts are “stackable”. So if you have 10 minutes, do two of them. If you have 15 minutes, do three. Whatever the case, these workouts make sure you maintain your workout habit.
This cannot be overstated: making exercise a habit is key -- not just for getting results, but for maintaining them for the long-term.
So even if you only have 5 minutes, I want you to do one of these workouts. You will feel so much better aftwards!
It’s like when you wake up late and you are rushing like crazy, so instead of brushing your teeth for two minutes, you brush them for one. But you still DO it.
I want you to keep seeing awesome results, so the 5-Minute Fix ensures that you STAY on the bandwagon, even on the craziest of days!
If you do The 21-Day Metabolic Reset and don’t get lean, firm and toned faster than you ever have, or, if you’re not happy for any reason, I don’t want your money. Contact me within 90 days of your purchase and you’ll get it all back, no questions asked.
It’s really that simple and there is no "catch."
I’m doing this because I'm genuinely invested in helping you get fit and healthy. It’s my passion and I want you to feel totally comfortable ordering, even if you're not fully convinced yet and need to get your hands on the program to try it out first.
I’ve seen women of all ages and stages, at all different fitness levels get incredible results with this program and I know that if you follow my advice and you do the workouts, you will be thrilled with your results too!
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If you aren't familiar with my story, let me properly introduce myself...
My name is Susan Ohtake and I'm an ISSA Certified Personal Trainer. I'm also an over-40 working mom with crazy schedule and pretty much no free time. That's why I created Burn360 -- to help busy women (like you and me!) get lean, fit, and strong the fastest way possible. No fluff, just what works.
The workouts inside of The 21-Day Metabolic Reset use a combination of High Intensity Interval Training (HIIT) principles, resistance training with dumbbells, and multi-muscle combination moves to help activate post-workout afterburn and produce a flood of anti-aging and fat-burning hormones.
I call this type of training High Intensity Resistance Interval Training (or "HIRIT" for short)!
Because Burn360 workouts use total body exercises that recruit multiple muscle groups at once, you don’t need to spend a lot of time working out to get serious results!
What I love about these workouts is that you can do them practically anywhere. No gym required! Plus, every exercise and workout can be modified to match any fitness level!
If you’re ready to turn up the burn with shorter, more effective workouts, join me for my 21-Day Metabolic Reset!
I can’t wait to see you inside!
I just completed the 21 day program and lost 9 pounds! My goal is to keep going and lose another 15-20! I really love this program. I started using 5 and 8 pound dumbbells, and at the end of week 3 I'm lifting with 12s and 15s!!! The workouts are quick and definitely effective. My body has tightened and toned all over, and I fit into last years jeans! I'm looking forward to my progress over the next 21 days! -- Araceli Medrano from Dallas, TX
Started week 3 of the 21 day metabolic reset! Workout 3A was intense but I made it through 5 rounds in about 24 minutes. I feel so motivated. I have more energy, my clothes are not quite as snug and I have lost 9 pounds. After a few months of feeling extremely unmotivated I actually am wanting to work out now. Thank you! -- Amy Eng from Santa Rosa, CA
Progress report: I started the Metabolic Reset at the end of July and have been doing the daily workouts since finishing that. Main goal was to lose some inches around my hips, butt and thighs. I was never really overweight growing up but my brothers called me 'thunder thighs' as a kid. Well guess what - After 9 weeks of Burn 360, I now have a thigh gap!! My clothes fit so much better and I absolutely LOVE how my shoulders and arms look. Thighs have a little bit more work but my butt actually has some lift to it now. I've been concentrating on how I feel and how my clothes fit but like most women that 'goal weight' has always been in the back of my mind. So along with celebrating the fact that I now have a thigh gap, I'm also celebrating reaching my goal weight as well. 5'8" and 135 lbs. 45 years old and in the best shape of my life. -- Kristie Goeckner, age 45 from Altamont, IL
So last day (21) yesterday. Started at 184 lbs and finished at 175 lbs. I've tried so many things over the years but never kept it up or on the occasional day my weight creeps up I have thrown in the towel ending up fatter than when I started. This program is brilliant, the fact the workouts are short and different every day helps. The diet makes sense and I tracked everything on the myFitnesss app to make sure the carb/proteins were correct. My body feels so much stronger, my thighs are like rock. Trousers no longer roll over under my flabby belly, I can get my wedding and engagement rings back on! I weighed myself every day and the scales have bounced about but because I can see the physical changes I have the motivation to continue. Thank you Susan, I’m sticking with you now and I’m looking forward to eventually getting back into the ‘normal’ weight range. -- Hannah Chalk from Bradville, England
I started this program hoping to shed the extra fat gained in my abdomen and hips after 3 babies in 4 years. What I did not expect was that after finishing the Metabolic Reset I would, for the first time ever, start to see definition in my lower legs! I really thought that there was nothing I could do to rid myself of fat around my ankles. I am beyond thrilled!! I'm loving the program and think this is actually one that I can stick with long term. Thanks Susan! -- Bethany Thomas from Spruce Grove, Alberta
I just have to say that I LOVE this program! I sweat through every workout and am very excited when I'm done. I just finished my 5th week and I had to buy new pants! With the change every 3 weeks I will always be challenged. So glad I took a chance on this!! -- Rita Heldman from Indianapolis, IN
I'm turning 50 and this program is working! Just finished the 21 day reset and I have become leaner, not sure about weight loss but I don’t put much emphasis on the number, it’s about how I feel in my skin and clothes. I‘m also a martial artist and even with all that cardio my (hormonal) body has had its own mind, I have been so frustrated and tried many different programs; I‘m thrilled that this program is working and in a relatively short amount of time too! I have customized it to my lifestyle, I use my martial arts class 3 times a week as my cardio days opposite the power days. Thank you Susan! -- Natalia Santamaria from Kewaskum, WI
I’ve just finished the last workout of the program! 😀 I feel stronger and healthier. Since I’ve begun, I have measured myself and used a smart scale to document my progress. My muscle mass has grown and I have less body fat. I am 5”7 and was 143 lbs when I started. I’ve lost a total 5 lbs and 1” off every section of my body. My plan is to continue because I really enjoy having Susan as an instructor and her exercises are fun! I am going to join in on the daily workouts starting Monday. I also just started taking the vegan protein Susan recommends and I really like it. I am looking forward to my future fitness journey and I enjoy this community. -- Kacie Johnston from Toronto, Canada
If you're ready to get lean, toned, and fit with short, high-intensity workouts you can do from home with just a pair of dumbbells, you're going to love The 21-Day Metabolic Reset! All levels welcome.