That’s right, EDT. Escalating Density Training. I want to take you through exactly what EDT is and why it’s one of the best fat shredding workouts you can do.
Escalating Density Training is simply a set amount of time that you will work, and in that set time, you will alternate between 2-3 different exercises completing all the prescribed repetitions. Once you are done with the set of 2-3 exercises, you will take a brief rest and repeat. The goal is to get as many sets as possible in the allotted time.
The goal here is strength in a conditioning setting. You want to make sure that your form is still spot on. Just because you are working in a timed setting does not mean form and strength goes out the window. Select a weight that is slightly lighter than you would usually use due to the high volume. For example, if you are doing a Dumbbell Chest Press and you usually use 30 pounds of 10 reps, you want to drop that weight to 25 pounds for this training session.
The benefits of EDT are an increase in Growth Hormone and Testosterone (yes, we need it too, ladies), and it will be a huge time saver. You can still get a great full body session, or concentrate on either upper or lower body, in less than 30 minutes.
I want to show you two different EDT workouts that you can do. These are both full body training sessions. One is going to be more volume per set with a 10 minute focus. This is a bit more advanced but takes a shorter amount of total workout time. The second workout is split into three 5-minute stations with 2 minutes rest in between. This is a full body workout with some conditioning emphasized on station three.
EDT WORKOUT 1: Complete each station once
Station #1- 10 Minutes
• Barbell Dead Lift x 10 reps
• Close Grip Push-ups x 10 reps
Rest 3 Minutes
Station #2 – 10 Minutes
• Pull-ups or Assisted Pull-ups x 6-8 reps
• Dumbbell Walking Lunges x 20 steps
EDT WORKOUT 2: Complete each station once
Station #1- 5 Minutes
• Dumbbell Front Squat x 10 reps
• Dumbbell One Arm Row x 10 reps/side
Rest 2 minutes
Station #2- 5 Minutes
• Dumbbell Standing Shoulder Press x 10 reps
• Dumbbell or Body Weight Walking Lunges x 20 steps
Rest 2 minutes
Station #3- 5 Minutes
• Jump Rope x 50 jumps
• Kettlebell Swing x 10 reps
Give these Escalating Density Workouts a try. Be sure to focus on perfect technique. Write down your sets and weights for each station and try to beat that total number of sets the next time you complete that workout.
Also be sure to leave a comment below about how the workout went for you.