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8/12 second exercise

Anyone tried it? Research here in Australia has found that an exercise program where you go hard for 8 seconds and then slowly for 12 for 20 minutes increases the % body fat removed from your body. Give it a try and lets see the results. Have more detail too if anyone wants them.

Mon. Aug 27, 9:32pm

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i'll go read something worthwhile, exercise my brain, for the next 15-20 minutes and tell you how effective the 8 seconds i wasted reading the above was.

Tuesday, August 28, 2007, 3:56 PM

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ha ha ha

Tuesday, August 28, 2007, 4:07 PM

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8/12 second exercise

I know that alternating intensities in your workout is good for fat burning. They compare it to a car's fuel: on a highway going at a steady speed you get better mileage (using less gas) vs. city driving (using more gas when you have to stop & start frequently). Same with your body: if you are doing a 30-minute workout pretty much at the same pace, you don't burn as many calories. if you are on a treadmill or bike, every minute pump up the intensity (i.e., at a level 6 (out of 10 intensity) for one minute, then ramp it up to a 7 for another minute and when you get to 10, bump it back down to a 6 and repeat that several times.). Works for me. Not sure about the 8-second burst w/ a 12 minute rest....but give the above a try. (Why do some people have to be so obnoxious w/ their replies...????? Rude!)

Tuesday, August 28, 2007, 4:40 PM

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interval training

The full on effort, followed my a moderate/low effort, repeated throughout the workout is just interval training. And interval training is what helps you increase your aerobic/anaerobic threshold. The higher your anaerobic threshold, the higher intensity you will be able to exercise at without going anaerobic--and it is at this level that you will burn the most calories.

Tuesday, August 28, 2007, 5:06 PM

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It is interval or fartleck training - but there is a physiological benefit that this program actually reduced fat on the particpants far more dramatically than the other test group that did 20 minutes at the same level. Yes it worked on their anaerobic threshold also - but it was more of the physioloical effect that the benefit was seen.
As for the rude KNOB that made the comment about wasting his/her time - If you have nothing better to do than write sarcastic stuff - then I feel very sad for you chum!

Tuesday, August 28, 2007, 7:37 PM

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hahaha. i have plenty of other crap i'd rather do than waste my time reading dumb posts and stupid questions, but you never know how bad something might be until you try. unfortunately, there are waaaay too many posters these days who like to call out others for being "rude" while using comical name-calling tactics and rudeness to express their unhappiness with someone else's comments. 8 seconds...give me a f*cking break. what a load. post something interesting and motivating and try not to always point out that there might be an easier way to actually exercise than actually exercising and you won't find anymore sarcastic posts from me. why do you even care what i think or contribute to a thread? if you're so smart and mature, move on and ignore me. i'm sure there's a new study somewhere that needs your attention.

Wednesday, August 29, 2007, 8:43 AM

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Thanks for that I will take it on board dimwit!!

8 sec followed by 12 sec recovery for 20 minutes was a study completed by the University of Newcastle with outstanding results - thought some might be interested in it.

Wednesday, August 29, 2007, 6:47 PM

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To The OP

Don't be discouraged from sharing anything you learned. There are a lot of know-it-alls out there that forget that there are many people who are new to working out and might find this information useful.

Wednesday, August 29, 2007, 7:34 PM

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to the op

don't believe everything you read. There are a lot of know-it-alls out there that know that there are many people who are new to working out and might believe this BS.

Thursday, August 30, 2007, 8:40 AM

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Don't beleive everything you read - true - but the investigation was completed by the University of Newcastle!! Dah!!

Thursday, August 30, 2007, 7:28 PM

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ooooh, yeah and a comprehensive study it was, too, what with 45 overweight female participants. really covers a broad spectrum of the population. and a whopping 45 subjects!!! all respectable reaserch studies should involve at least 40 people and this one goes beyond that...and the study was over a period of 15 weeks, so we know this exercise technique has long-lasting implications for continued benefits, too. pullllease.

Friday, August 31, 2007, 8:05 AM

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Man - are you ever a negative nelly!!

Sunday, September 02, 2007, 7:51 PM

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no, i'm more like a realistic rita...

Tuesday, September 04, 2007, 9:17 AM

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I don't know about this 8/12 but research has shown that short bursts of running while walking or similar things are effective at helping to burn fat.

Tuesday, September 04, 2007, 8:54 PM

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8/12 sec workout

ok i just got home from the gym, got a new program today
i did the 8 second high intensity/12 second rest (ie 3 sets/minute) for 20minutes and i can say i was working my arse off on what is for me normally a failrly easy setting on the bike.
it was avery difficult (but rewarding) workout,so dont bag it tillyou try it- you might be very surprised.

Monday, September 17, 2007, 5:43 AM

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I did not know that! It sure sounds a lot more interesting than 40 continuous minutes of monotony. Thanks for posting that interesting tidbit, OP!

Monday, September 17, 2007, 6:17 AM

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oooh. i think i'll pose as a supporter, too! way to go, OP! you really know how to bring thorough, sceintifically sound advise to us!

Monday, September 17, 2007, 3:34 PM

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I really dislike moderated posts

However at times I really wish there was a moderator to delete some of the opinionated trash people post.

It would be different if they offered a semi intelligent reasoning to allow us to form our own opinions.

Actually, I am pretty sure there are a lot of 45 year old females out there struggling with their weight, so even if the exercise only worked for them, it would be worthwhile.

However, the study was purely a refinement on the accepted premise of interval training, which everyone can choose to choose to incorporate or disregard in their own training.

But PLEASE don't be so obnoxious to think you know everything and can judge from reading a description. At least have the sensibility to read the study or try it out before you offer your oh so worldly opinions.

Monday, January 14, 2008, 8:06 AM

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Interval training is excellent! I've tried it and it worked for me. I've lost about 17 pounds so far.

Monday, January 14, 2008, 3:24 PM

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How is high-intensity for 8 seconds every 20 minutes of a workout easier than just going at the same intensity for the same amount of time, anyway? That hardly sounds like an "easy-way-out" panacea.

Still...always best to just pretend the trolls aren't there. They thrive on visibility.

Monday, January 14, 2008, 3:40 PM

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8/12 second exercise

looking for the sound track with commentry for 8/12 second exercise - for my ipod shuffle. googled heaps - anyone got a cheap/free version?

Monday, December 08, 2008, 3:23 AM

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sounds pretty legit to me. As a track runner (sprinting) one of our harder work outs is the 'fartlek'. I've posted about it in another topic, but the basic idea is intervals. You sprint for 30 seconds, run for 2. We used to do that for 20-30 minutes, and you can change the intensity to fit your own level.

Totally ups your stamina, too.

Tuesday, December 09, 2008, 2:28 PM

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8.05 -

as for your response 8.05,

I do research on human populations (demographic style research) and can tell you there is a curve that shows how 'applicable' a population's trend is to the entire population and how negligible the error becomes.

A population group of 128 subjects is enough to have an error reaching 1/ negative infinity, or in reverse a correlation that approaches infinity. Meaning, a very very high accuracy and ability to apply itself as a trend that will be seen in every person that fits that demographic.

~45 people is a good number for a pilot study and their results are sounds enough to continue research in that area, since there is a solid trend being shown.

Also, I'd like to mention that I'm 18 years old and know better than to be such a terribly annoying character in a forum. "oooooohh....puhhleeeesee" really shows your maturity.

Thanks for the info, OP! Don't let the 'know it alls' get to you!

Tuesday, December 09, 2008, 2:35 PM

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For the rude commentor, remember, if you have nothing nice to say- say nothing at all.
Way to share OP! I know this works but I've not done the 8/12 thing I've mostly done HIIT which is very much along the same lines. It DOES work and you can do less time on your work out this way.
Example: 1 hour going same speed the entire time does NOT equal the high intensity mixed with low intensity for 30 minutes.
Google: get the most out of your workouts and I'd bet you'd find more info that leans towards your discovery.

Tuesday, December 09, 2008, 6:02 PM

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Does anyone realize this thread and one of the taunting posters is from nearly a year and a half ago? :)

Tuesday, December 09, 2008, 6:10 PM

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8/12 second ipod

I made a 8/12 interval timer mp3 for my ipod i can email it too you if you want.....
my email is worry its free:)
you can tell me how to improve it too..... it runs for 20 minutes......because thats when i die...*_*

Tuesday, January 12, 2010, 1:25 AM

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Okay. I tried this with just changing speeds and inclines randomly changing things up. I have to say, I felt I got more out of 20 minutes today than I've gotten out of a treadmill workout in weeks. The treadmill has an interval workout but I'm a little afraid of it because it makes me run and I just have this vision of me running on the treadmill and it then crashing through the floor into the garage below. I'm told it's positioned on a structure beam and that won't happen, but it still scares me.

Anyway, I really liked changing it up and I can really see the benefit of doing the treadmill this way.

Tuesday, January 12, 2010, 1:40 PM

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Intervals are the best workouts, however I don't think a blast of 8 seconds superhard followed by 12minutes of easy is going to work. That seems ridiculous to me.
For those on a treadmill who aren't "runners" a good interval workout is warming up for 3-5 min, walking briskly for 2 minutes, running as fast as you can for 30 seconds, jogging for 60 seconds then back to brisk walking. Repeat for a half hour (or longer)

Wednesday, January 13, 2010, 8:16 AM

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I can see any fast/slow/moderate for a combination of times being beneficial, even 8/12 for 20 minutes.

The 5 minute warm up on the treadmill drives me nuts. It's so long and doesn't do anything for me.

Wednesday, January 13, 2010, 9:47 AM

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When I do my warm up on the treadmill I do 1 min at 3.5mph, and every 20 seconds raise it a bit until it reaches my brisk walk at usually doesn't take me the 5 minutes, more like 3-4. I also raise the incline during that "warm up".

Wednesday, January 13, 2010, 9:58 AM

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8 second 12 second

8 second 12 does work because its timing triggers catacholamines the flight/or fright hormone more effectively than other intervals ..... it was quite recent discovery by the university of new south wales not new castle......also the study was taken on stationary a link i made a 8/12 mp3 track if you want it is its not easy though the clients in the study had to build up to 20 minutes with the first week @ 5 also revealed that it decreased insulin resistance by 31% ....and the ability to spot it if you don't believe me it came on the news in Australia ...just google "8 second 12 second"


Wednesday, January 13, 2010, 9:04 PM

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PP ~ you've already advertised once in this thread, why must you do it twice?

Wednesday, January 13, 2010, 9:27 PM

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whats it too you if he/she advertitsed somthing for free twice relavant the thread....get a life loser and stop hating other people just because you did think of it.
i found it useful information.

Thursday, January 14, 2010, 2:57 AM

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PP ~ You're posting at 3 in the morning, have terrible grammar skills (I believe you meant to say "didn't"), and calling others "losers" ~ pot meet kettle much? There are people on this site that abhor spam so I can understand not wanting to see advertisements in threads once let alone the same advertising twice. No wonder things around here have gotten so slow with attitudes like yours around.

I am curious, how is an MP3 "useful information" as it's just music, not "information"?

Thursday, January 14, 2010, 9:00 AM

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its not 3 in the morning because everyone is not from your country you self centered prick. did you only read mp3.There is alot of information with the post if you bothered to read it with the journal extract from the study. You can hardly call it spam as he/she does not belong to a money making buisness and its free. Its not just keeps the timing. You sure like to complain dont you? its your attititude actually. you have provided nothing constructive to the thread.why are you here?
SO WHAT THE HELL DO YOU HAVE TO COMPLAIN ABOUT? MY GRAMMAR LOL. It just shows how much you complain alot and how imature you are.

Thursday, January 14, 2010, 2:46 PM

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Thanks for the laugh PP. You have some serious issues but you're good for a laugh.

I would suggest taking a deep breath and "getting a life" yourself. You really have some serious issues.

Thursday, January 14, 2010, 3:16 PM

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Ive been reading this conversation.Its interesting.
You two should stop arguing its childish.
I got the track gonna try it tonight after work.
All that was in my inbox was the file and "8 second 12 second" no spam.
Your both paranoid people.

Thursday, January 14, 2010, 3:45 PM

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i thought the engilsh teacher would have a better comeback than the avoidance tactic.

Thursday, January 14, 2010, 3:57 PM

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I just came into this thread and it's hysterical. You've got people yelling at each other, others hocking their wares, others who need to get a life, and accusations flying like people know who's saying what.

It's an anonymous posting board. No one knows who says what or if one person has one post or eight.

I think the method has merit, others don't, fine. What's really obvious though is that people should be exercising their muscles as opposed to exercising their mouths and using their keyboards to be vicious.

Thursday, January 14, 2010, 4:01 PM

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No hocking or spamming going on just sharing a tool which i made useful....jeeeeez. it came about when i first tried 8/12 HIIT on a spinning bike with (no programmable features) you need someone there constantly telling you when to sprint what if your alone.what if were going to run are going to constantly look at your watch or count while sprinting (tried it its too intense).if you want it just email (above) if you dont than dont bother its that simple. just helping out this community.nuff said.Nothing is for sale.

Thursday, January 14, 2010, 5:00 PM

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why is spot reducing? i thought it was a myth

Thursday, January 14, 2010, 5:07 PM

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They hadn't worked that part out the said it had to do with catacholamine hormones its mentioned above

Thursday, January 14, 2010, 5:13 PM

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Just to clarify... the OP said 8 seconds of hard work followed by 12 SECONDS of easy work then back to 8 seconds of hard, etc, for 20 minutes. I think some posters were confused, thinking it was 8 seconds of hard work then 12 MINUTES of easy/rest.

Thursday, January 14, 2010, 7:44 PM

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Thursday, January 14, 2010, 9:53 PM

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I understood that it was seconds the first time I read it.

What I think some people don't understand is that it's a repeated cycle not just 8 seconds/12 seconds then quit. I can see the benefit of the repeated cycle I just wonder what it would do to the treadmill constantly changing the speed like that.

Thursday, January 14, 2010, 10:04 PM

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nah cant do it on a treadmill try an elliptical trainer rower or bike or outside running.
i can send my 8 second 12 mp3 file (if yournot planning on doing this on a programmable machine)its Ive already sent a few off but if the requests get too much ill just post it on rapid share or youtube to download.Is running outside too hard? there's always swimming...hmm maybe even skipping and boxing? i think it has to be something that you are in control of speed.

Friday, January 15, 2010, 12:45 AM

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I could only do 7 minutes using the mp3 and my road bike.I need to work up to 20min.This kicks butt.-Gloria

Friday, January 15, 2010, 12:52 AM

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lol i felt like giving up after the 2min mark the first time. you did better than me.
the women in the study started on 5 minutes than built up thats why it took 15 weeks

Friday, January 15, 2010, 12:57 AM

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12:45 said: nah cant do it on a treadmill try an elliptical trainer rower or bike or outside running.

Unfortunately I can't exactly afford to go buy an elliptical machine or a rower or a bike. I have access to a treadmill, that's it. Don't get me wrong, I would love to own an elliptical, but I don't have hundreds of dollars lying around or the space to put it.

Friday, January 15, 2010, 10:30 AM

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sorry cant help lazy people.get a job or sell your treadmill. we are not going to to sort your life out you have to do that yourself swim in the sea whatever skip.
....the p.t

Friday, January 15, 2010, 5:28 PM

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Rude much, PP? What is your issue? Someone says they only have access to X machine and you tell them to sell it and get a life? Have you heard that we are in a recession in the US? My your God help you be a better person as you seem to really need help.

@12:45 ~ on a treadmill you can most definitely control the speed. They run from 0 mph to over 10 mph and if you use the manual program feature you can indeed do bursts of higher speeds and then lower. What would need to occur is that the poster would need to find the speeds that work for them. It can be done.

@10:30 ~ hope this helps. Ignore the haters and the ignorant. Try using the manual program feature on your treadmill, if you have it, you'll just have to watch your "seconds."

Friday, January 15, 2010, 6:07 PM

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my treadmill programs only in minutes then what?

Friday, January 15, 2010, 7:04 PM

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Mine has a manual setting that allows you to change speeds and inclines at the push of a button. I can do 3 seconds at 4 mph or I can do 20 minutes at 2 mph. I love it. I can slow it down and even walk backwards on it which works entirely different muscles.

I know the machines they use on TBL are similar to the functions mine has. Hopefully the poor berated person's treadmill is like mine and not like your, PP. It's great to be able to shake things up manually and not have a machine dictate what I do.

Friday, January 15, 2010, 7:09 PM

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I seriously do not advise this on a tready i seriously injured myself doing 8/12 by trying the above advice.
especially after 10 minutes and if cant keep 100 % sprint.thanks alot people like tis should be banned from these forums they dont know what there talking about.

Friday, January 15, 2010, 9:08 PM

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lol .Really damm sounds serious I like swimming not sure if 8 seconds 12 seconds will work though

Friday, January 15, 2010, 9:11 PM

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my trainer said it was 45 seconds 1 minute rest and with weights.can i use this with weights

Friday, January 15, 2010, 9:13 PM

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i need to lose 10 in 10 days do you think this will work?

Friday, January 15, 2010, 9:24 PM

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woah this thread is old. technology has moved on :0

Friday, January 15, 2010, 9:29 PM

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@9:08 ~ you sound extremely uncoordinated if you are unable to work a treadmill's manual settings. You should try a real treadmill instead of a tready and maybe you could work that.

Friday, January 15, 2010, 9:47 PM

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Even my personal trainer advised against this method this on a treadmill.
Your wrong.why dont you post a video on youtube if your so confident.
prove me wrong.

Saturday, January 16, 2010, 12:46 AM

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12:46 stop being so obnoxious to people. It's completely uncalled for an only makes you look like an ass.

Saturday, January 16, 2010, 11:08 AM

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12:46, as I see it there are multiple people in this thread with a treadmill that has a variation speed/incline setting that can be accessed manually while on the machine. So, which of those people would you like to have take their precious time, film themselves on the treadmill which would be dangerous unless they had an accomplice, and post it on youtube? Seems to me you're a very nasty little fellow who lives to make unnecessary comments that he can't back himself.

Do they still call that a TROLL?

Saturday, January 16, 2010, 2:55 PM

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8 second 12 second - mp3 interval timer

Hi there,

Your mp3 interval timer sounds excellent - are you still happy to share it? I would love a copy please! Unfortunately, emails to your gmail account bounced back :(

Many thanks. Yours in hope...

Kind regards,
Natasha (

Wednesday, May 19, 2010, 7:57 AM

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Sunday, December 20, 2020, 3:34 AM

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