Fuze Your Training

Well here comes High Intensity FUZION™ Training – Dr. Rob America’s Fitness Doctor®

High Intensity FUZION Training

I have been experimenting with combining multiple methods of training for the past few years.  It is well known and clinically studied that for an effective fat loss workout, that intensity, volume, and duration are key.  So if we were to combine compound exercises (big muscle exercises), isolated exercises (small muscle exercises), core exercises, density training, yoga, plyo-metrics and increase the intensity, shorten the duration, and do this all in one move.  We would then have a short, intense highly effective fat loss workout.  This is “16Minutesaday.com”. Life is about learning to be efficient. It is not the most powerful person that survives, it is the most efficient.

Principles of 16Minutesaday.com High Intensity Fuzion Training

  • 3x per week Maximum
  • At least 24 hrs. rest between HIFT workouts
  • Start with basic moves at the beginning of the month
  • Finish with the most intense Fuzions at the end of the month
  • Hit all of the major movements each workout
  • Change repetition schemes weekly
  • Minimal rest between sets
  • The weakest exercise in the Fuzion will determine the exercise weight
  • Be prepared to serious sweat!
  • And have the body you have always wanted

These are the major exercises that will get you into great shape:

Exercise Name Major Muscle Groups Minor Muscle Groups



Quads, hamstrings, glutes, lower back Lower legs, upper back, core stabilizing muscles, hip complex


Grip, lower back, hamstrings, traps, back of shoulders Lower legs, core, upper legs, isometric work for biceps, and virtually everything else

Push ups

Pecs, triceps, front of the shoulders Serratus muscles at side of ribs, side of shouders, neck

Pullups (or rows)

Lats and upper back, biceps, grip Core, neck

Overhead Press

Shoulders, triceps Core stabilizing muscles, neck

These are the minor Exercise that will get you into great shape.

Exercise Name Minor Muscle Groups

Bicep Curl / Chinup

Tricep Ext / Pushup Tricep
Shoulder Press Front / Medial Shoulder
Ab / Adductor Inside / Outside of legs

To provide complete muscle fiber stimulation, you should take advantage of the benefits of both types of exercises. Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers.

In addition, compound exercises, due to the increased amount of muscle used for the movements, are better at sending your endocrine system a “distress call” to pump out more anabolic hormones such as testosterone and growth hormone.

Using these major and minor muscle groups and combined with multiple methodologies…

  • Means more calories burned during exercise.
  • Simulates real-world exercises and activities.
  • Allows you to get a full body workout faster.
  • Improves coordination, reaction time and balance.
  • Improves joint stability and improves muscle balance across a joint.
  • Decreases the risk of injury during sports.
  • Keeps your heart rate up and provides cardiovascular benefits.
  • Allows you to lift heavier loads and build more strength.
  • Creates a leaner, stronger, healthier body resistant to disease.
  • Improves outlook, mood, and builds confidence.
  • Just makes you feel good.

“Fitness is the Footprint of Life.  Follow It!”

Dr. Rob Kominiarek,  America’s Fitness Doctor®

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