#69 - MOVE FIT: I CURE BELLY FAT WITH INTERVAL TRAINING.
9 Jul 2020 · 21 min
In this solo episode of the Jorge Cruise Show, host Jorge Cruise explains his 8‑minute interval‑training method for rapidly reducing belly fat. He frames the episode as part of a broader “peak‑performance living” series that also covered hydration, intermittent fasting, and nutrition. Cruise describes a simple protocol: 40 seconds of a low‑intensity movement followed by 40 seconds of a higher‑intensity version, repeated for four different exercises (total ~8 minutes). He emphasizes using a perceived exertion scale (4‑5 for the low phase, 8‑9 for the high phase) and notes that the heart‑rate spikes trigger catecholamine release, which he claims specifically targets abdominal fat. The workout requires no gym or equipment—just a small space and optionally a yoga mat. He also shows how the same interval principle can be applied to walking using a timer or interval‑training app. Throughout, Cruise interweaves affirmations (“I cure belly fat with interval training”), personal anecdotes, and confidence‑building language. He promotes a free 8‑minute belly‑fat‑cure plan available via a survey on jorgecruise.com, encourages listeners to join his texting “Fit Family,” and mentions sponsors (Primal Kitchen avocado‑oil mayonnaise and Joove red‑light therapy). He claims clients lose 2–3 lb of belly fat per week, see results in 19 days, and stresses doing the routine each morning for maximal after‑burn effect. The episode ends with a call‑to‑action to share the show, complete the survey, and text his Malibu number to receive further support.
Chapters
Happy Thursday, it's July 9th, 2020. I'm Jorge Cruise and welcome to the Jorge Cruise Show. This is the show for peak performance living, which simply means it's about you having the freedom to live your life as you choose, whether it's to work better, play better, and just enjoy every minute of it. I mean, I'm someone who 20 years ago, 25 years ago, struggled with belly fat. And really what my life, life's work has become is helping people lower their waist circumference, which gives you peak performance living. Because when you have a smaller waistline, the science has shown you increase your lifeline. So it's pretty powerful. So welcome to the show. And kind of the thing that I've specialized in is in doing it in less time. I really have had a passion for shortcuts, and I wrote a book almost 20 years ago next year called 8 Minutes in the Morning that kind of kicked it all off, and I've been doing it ever since. I've written over 30 books, so I'm really thrilled to now be on a podcast and also here on YouTube with you guys. If you're watching on YouTube, welcome YouTube subscribers. If you're not on YouTube, watch it on YouTube. It's kind of fun. If you're more of an audio podcast type of person, welcome Apple Podcast folks or Spotify. And we're available everywhere, uh, you can listen to stuff like that. Uh, you can go to my website too to see all the artwork that we usually have with the show, uh, graphics. And we do an affirmation. Today's affirmation is pretty powerful in my opinion. Um, it's about interval training. We talked yesterday about what to eat. The day before that, we talked about intermittent fasting. And the day before that, we talked about proper hydration. Today we're gonna kind of tie it all up with the workout because I believe You know, movement is everything. And for me as a trainer, this is what I did to not knowingly kind of cure myself, not of just belly fat, but also anxiety and stress. And exercise really is medicine, you know. I think it's the most underutilized form of antidepressant out there. It's also the most underutilized way to burn belly fat if done right through intervals, otherwise known as high-intensity interval training. Now that word sounds tricky, but on today's show you're going to learn how it's not tricky. You don't need to go to a gym. You don't need to be doing CrossFit. You don't need kettlebells. You don't need dumbbells. You can do this at home. I have a video I just took of me doing it. I'll show it to you guys. And I do this with a large group of people on livestream on Zoom, and I can tell you everyone's at home and we're doing it together, and it's not painful. It is effective though, and you are a puddle of sweat by the time you're done. In 8 minutes you can do it, and more importantly, it targets belly fat. So we're going to talk about that on today's show. Today's show is brought to you by my website, um, jorgecruise.com. We are sponsoring today's last day. Tomorrow is the finale. Uh, we are, we are sponsoring a 2020 survey where, as my thank you to you for filling it out— it takes about 4 minutes— uh, I will be sending you tomorrow my 8-minute belly fat cure plan on interval training. So we're going to kind of premiere it, kind of sneak peek it today, and really talk about the essentials of interval training. But you get that free tomorrow if you sign up today, and you just need to go to my website. It's Jorge cruise. I'll spell it for you. It's JorgeCruise.com. Just click at the top of the page and you'll be ready to rock and roll. Fill it out and I'll have your email, your text, and I'll send it to you probably through text. I'm more of a texter these days. I have a really great texting community. And if you haven't done that, please join the texting community. It is fun, it is easy, and it is something that I do every single day. Just go to JorgeCruise.com to, to send the text to me and you can do it that way. Now, we're also brought to you by Primal Kitchen. Primal Kitchen is one of my most favorite nutritional companies out there. It was started by Mark Sisson. You all know who he is. He is the best-selling author of so many books on really ancestral health, and he's become like a big brother to me, really a compass in my life. And he created not that long ago, less than 10 years ago, a company called Primal Kitchen, and they specialized in the original aspects when they launched on just avocado oil. And he is extending to us a mayonnaise for free made with avocado oil. Now you may be wondering if you're new to the show, you're like, why avocado oil? It sounds weird. Does it taste like an avocado? It does not. It tastes delicious. Uh, he's giving us a free lemon chipotle mayonnaise, but I will tell you most mayonnaise and most salad dressing is made with canola oil or soybean oil, which is incredibly inflammatory to your body. It can also cause aging. It can cause disease in your body. There is, uh, research connecting it to increased belly fat, so you You want to avoid all the vegetable oils out there. I talk about that every single day, it seems. And canola, soybean, corn oil, all those avoid. Avocado oil, we talked about this yesterday on the show quite a bit, is anti-inflammatory and it's delicious and it takes on the flavor of whatever you use it with. I use it as a salad dressing when I have salad. I use it as a dollop of mayonnaise on my burgers. I love steak. I put it on that as well. I put it on tacos. I put this stuff everywhere and it's free. If you go to this website, just go to Primal Kitchen. Primalkitchen.com/jorgecruise, and on checkout you'll get the free mayonnaise. It's that easy. And we're also brought to you by the people that help me start my day every morning called Joove. It's J-O-O-V-E. And what Joove is, it's a red light therapy. And the science these days is pretty incredible what red light therapy can do both for mood, both for metabolism and skin. And it's incredible. I feel at 49 younger than ever, and I feel really good. Even at 4:30 in the morning. It's like a cup of coffee. It just energizes me. That's what red light therapy does for me personally. I would invite you to check it out. They shot a video with me. They were really cool. They came to my office in Malibu. You can check it out, and you also get a free gift if you get a light if you go to joove.com/jorge. J-O-R-G-E. That simple. So with that said, today's affirmation, guys, let's get started, is I cure belly fat with interval training. I cure belly fat with interval training. Let's get started right now.
It's a fact, 91% of us have a dangerous amount of belly fat, and it isn't just unsightly. When you have too much belly fat, you're more likely to suffer from aches and pains, low energy, memory loss, and poor sleep, which prevents you from performing your best at work, spending true quality time with your loved ones, and simply enjoying life. The good news is that you can cure belly fat and immediately start to work better, reduce pain, improve memory, and sleep better using simple shortcuts I've gathered. Hi, my name is Jorge Cruise, and I'm known as the 8-Minute Life Strategist to the world's busiest celebrities. I've been a fitness, nutrition, and high-performance living strategist for over 20 25 years, and you may have seen my work with Oprah Winfrey, Khloe Kardashian, President Clinton, Tyra Banks, Dr. Oz, Tony Robbins, or even Steve Harvey. My passion to find the best science-backed fitness shortcuts has allowed me to write over 30 books and become a multiple New York Times bestselling author with over 9 million books in print. And I know I can help you too. Welcome to the Jorge Cruise Show.
All right, so let's get started, guys. What the heck is interval training? We've talked about it. I think it is the most effective way to burn belly fat, targeting belly fat. Now, the research was done originally at the University of Southern Wales, and I'll tell you, the science is incredible because it talks about how your body— for example, this is how I do it. We do 40 seconds of a low exercise. So if I was doing some sort of squat, for example. I'll show you right now if you're watching on YouTube. I put my arms up and I squat down and up, down and up, down. So you go really slow and up, right? Watch on YouTube. Down. I do that for 40 seconds, but then I would do 40 seconds of a higher version, a higher intensity version of that same move. So I'd go down, up, down, up, down, up, down, up. So you, you really kind of double the speed. I always tell my clients that on a 0 to 10 scale, when you go slow, the warm-up should be at about a 4 or a 5. And then when you crank it up for the high interval, you go to an 8 or a 9, not a 10. And don't kill yourself, you don't want to hurt yourself or push yourself, you know. Sometimes you can also do it if you have bad joints in a way where you just hold the movement statically. Like, I can sit in a squat and just hold it. I'm doing it right now for 40 seconds, squeezing my tush, my butt. Squeeze, squeeze, squeeze, squeeze. And then you can add a simple move where you go up and down if you need to go slower. So the, the key goal here is to see the variation in the speed. And usually holding something statically, if it's a squat for example, is perfect. Going slow up and down is fine as well, of course. But then when you turn it on, and when you turn the high intensity on, you get that heart rate up. It's that difference in heart rate that activates something in your body, a hormonal response with catecholamines. It's a big fancy word, but catecholamines, guys, are the key to targeting belly fat. You can Google search this, it's pretty powerful. And when that happens, you target belly fat. Now, I made a video, uh, this, uh, morning, um, after I did my class, uh, because I didn't video myself during the class I'm teaching it, um, And I want to show you a video of me drenched in sweat. If you guys can see this, I'm going to play it right now on the YouTube here. So take a look. This is me talking it up here. Let's see if we can focus on the camera. And you can see my stomach is dripping in sweat in 8 minutes. That's how you cure belly fat with intervals. It's super effective and simple. You don't need a gym. A lot of people ask, oh my gosh, and this is on the survey. If you take the survey, people are like, well, do I need a gym? No gyms. Do I need equipment? No equipment. Do I need anything? You just need yourself and a little space. I mean, I use a yoga mat. Um, it's that small. You can do it in front of your couch. That's literally what I do when I do it with my students. And I can tell you, it's so simple and it's effective. And usually just 3 rounds is all you need. So you, you go slow, you go high, and you go back down, and then you're done. That takes 2 minutes if you do the math— 40 seconds 40 seconds, 40 seconds, 2 minutes. And then I do a total of 4 different exercises with all my clients over at jorgecruise.com. Now we do this on a livestream and I know you guys are interested. I've been receiving text messages, emails. You can always email me at hello@jorgecruise.com or you can text me. You guys know about my texting community. But I will tell you this, we're not open yet, unfortunately. We're adding functionality to the website and I'm at capacity right now with the people I have. We are fine-tuning things. So I'll make an announcement. I hope, I'm crossing my fingers, next week. Because a lot of you guys want to get in shape, in shape for summer. And for people in California and obviously in New York with COVID-19, a lot of gyms are opening, but then they closed and then they stay closed. So this is a great way to work out with me personally, direct and live, uh, every morning. So I'll be talking more about that, but I want you to try this. Just think about really opening your mind because this is something you can do anytime, anyplace. So let's do this affirmation. We'll talk more about it. I'm going to give you a simple way after the affirmation as well to do this with a walk, because I know a lot of people like to just walk, but you can walk with intervals. It's not just about doing squats or arm curls or, you know, planks. There's so many ways to do it. So let's do that in a second. The affirmation— I'll put it back on the screen— says, I cure belly fat with interval training. So listen to the words. I'm going to say 2 times more. Hear the words. Visualize this, that you're literally getting a flat stomach. And then I'm going to do it together with you the second time. We'll do 3 together. So just listen right now, right? Visualize the words: I cure belly fat with interval training. Like, yes, it's true! I cure belly fat with interval training. All right, now let's do this together. Now I'm going to coach you on this. There's a proper affirmation if you're really going to get into state and really make this something that is is in your heart and in your soul where you have absolute certainty this is something you can do. You gotta, you gotta own it. And to own it, you need your chest out, your shoulders back. You can't be all slouched down. I'd ask you to stand up in front of a mirror if you can and look yourself in the eyes and say this. Just hear the words and say it with me right now: I cure belly fat with interval training. One more time. I cure belly fat with interval training. Again, last time, here we go.
Say it strong.
Take a deep breath in right now and say it. I cure belly fat with interval training. All right, good job. High five. Boom. All right, um, that is the— that's, that's what we got to believe. Because if you believe this, and you can feel the certainty in my voice, hopefully, because doing this 25 years, and I tell you, I've seen it all. I have seen it all. I've written over 30 books. I've written about everything. This I've not written about, uh, at this level. I've talked about it briefly a few years ago in a book called Inches Off, but I haven't developed a whole program. During COVID-19, I did do this, and so I'm hoping next year there will be a book out on this topic, because— an at-home workout book— because it's simple. It is so simple. Now let me tell you about this walking thing, because you can even do walking. So pretend we're walking right now. Now you guys know you want to use your arms, get those arms moving. But if you are walking, you just want to walk at it— remember, 0 to 10, at a 4. So it's a walk. You're not like slow motion, but you're walking. It's just a walk. Arms are moving up and down. You're getting a nice walk in. You set your watch or your phone to beep every 40 seconds. You can do that. They have these interval training watches, a stopwatch type devices or apps, I should say, that you can download for free. So set it for 40 seconds, walk for 40 seconds, 0 to 10 out of 4. Then when it beeps at 40 seconds, crank it up, go to an 8. So now power walk and really engage your arms, get the butt, push through with your butt, make sure the glutes are squeezing, and walk and walk and walk and walk and walk 40 seconds strong. And then when it beeps, all right, Take it back down 40 seconds. There it is.
Take it down.
Take it down. I mean, even if you're not watching us on YouTube— and by the way, if you want to subscribe, it's youtube.com/jorgecruise. Just subscribe. But if you're not watching, I think you get the picture on Apple Podcast or Spotify, because it isn't complicated. It doesn't even really take a picture because we all know what it looks like to walk, and we know how to move our arms up and down at 90 and hopefully you can visualize a 0 to 10 scale, 4 to 5 max when you're going slow on the warm-up or the cool-down. And then when you hit the middle one, the high one, the, the middle one, you crank it up to an 8 or 9. And it's that simple. And that's 2 minutes. That'll take 2 minutes. Do it 3 more times for a total of 4, and you'll have an 8-minute power walk, interval training power walk, that will really effectively target belly fat. It's It's that simple. It really is. And it's something that you can do every single day. And I have clients that do it throughout the day. They'll do it in the morning with me, then they'll extend it because I do it for 8 minutes and we do a different workout depending on the day. We usually work our core on Monday, Wednesday, and Friday. We do upper body on Tuesday and lower body on Thursday. So today was lower body, did the booty. If you watch Instagram stories, you'll see the booty burn with all my clients. It's kind of fun, but it works easy and we take the weekends off. So it is really effective, literally less than an hour an hour of exercise a week done in 8-minute increments in the morning, uh, and it's easy. And if you can do this in the morning, the science has shown that interval training in the morning activates your metabolism and gives you an afterburn all through the day, where literally you have this great ability to burn calories and belly fat all throughout the day. I would encourage you highly to do it in the morning upon rising. That's what I tell my clients. I mean, think about all the shows we did this week. Monday was water, so you hydrate. Number 2, you know about intermittent fasting, so don't eat in the morning. Do it on an empty stomach. You know what to do now when you break your fast, but that's later in the day. And now you know what to do in the morning. Do this walk, do the intervals, do the squats I taught you. It's simple. It's simple, simple, simple. This is not complicated. Curing belly fat is this simple. It really just takes 8 minutes. And you saw the video of me dripping sweat. I mean, I hope you don't mind the sweat. It's good for you. You want to drink water, and that just means your body's alive. And you take a beautiful cold shower and you will feel reborn, feel like a teenager again, it's that good. So with that said, I wish you nothing but the best on this Thursday. Tomorrow is our big day. I hope you'll head on over to jorgecruise.com, take our survey, get that information to me, and then tomorrow you'll be getting the online belly fat cure. So I'm super excited for that. And I think that's it. I'd ask you please to share this show with 3 loved ones as I do every show. This one in particular because If you have friends that aren't exercising or have tried and they've given up, they say they saw no results. I mean, my clients will lose 2 to 3 pounds of belly fat a week if they follow this plan. It's effective. You're not going to not see something happen. You'll see results in 19 days. We're in this 19-day challenge right now, and I see people lose up to a pound sometimes of belly fat if they connect it to the intermittent fasting and, and then the diet that we talked about yesterday. So it is so possible to a gorgeous body, healthy, healthy body, pardon me. But more importantly, where you have that kind of confidence that comes from you feeling your best. I mean, as good looking as you may want to be, and maybe you don't care about that, but if you want that confidence that comes from knowing that you can work better and that you can play better and that you're not going to be taken down by a bag of groceries because your back hurts and you're going to stay strong and you're going to get rid of that belly fat so you don't have disease in your body. That gives you confidence, and that confidence is gold. It is golden. You cannot, you know, you just can't buy that. It's something that you earn, but you earn it easily at home. You don't have to go anywhere. So I hope this helps, guys. Have a beautiful rest of your day. Thank you for sharing the podcast, and I'll see you tomorrow. Peace and purpose. Bye, everyone. Hey, it's Jorge Cruise. If you have one more minute, I wanted to address something that I think is super important. And that is if you need help with anything from the show, if you need help about losing belly fat, if you want help about intermittent fasting, if you want help about exercise, interval training, anything at all, I want you to join my Fit Family on text. It's a brand new service I've just launched, and if you really do need help, I want you to text me right now. It really is that simple. You'll be be part of my texting family. I have a group of people that I work with via text, and it's all for free. So I'd love you to join. All you have to do is text my Malibu number. It's a 424 area code number, so I'm gonna give it to you right now. Jot this down, or while you're listening, text me right now. I mean it. 424-228-9548, and you'll join my Fit Family. Let me give it to you one more time. It's area code 424-228-9548. Now it's gonna work only in the US, so I have to say that if you're listening to our show outside of the US, sorry, no international texting yet at least. And, uh, but 80% of you in the US should be able to text me. I know if you have T-Mobile, you have to put on premium service or something like that. But this is free, and I'm going to be giving away a lot of my time on this texting service. A lot of free things like our Belly Fat Cure course will be announced on here. So if you've done my survey, this is how you'll get access to it. I'll be doing special livestream events only for people in my texting community, and I'll be announcing my next 19-day challenge on there as well. So really utilize this and and you'll get first glances from our show as well. So it'll be a great chance for us to connect, and I may even call you and FaceTime you. So kind of a fun thing. Again, the number— text me, literally do it right now— area code 424-228-9548. And I look forward to having you join my Fit Family. Take good care and God bless.
Peace and purpose.
