So, you’re now able to handle low intensity cardio pretty easily and can maintain your comfortable pace for at least 20 minutes – Great!
Here’s where the real fitness and body changes begin – HIIT Training!
The example HIIT training workout below consists of 7 work periods (or intervals) done on any piece of cardio equipment. The main session lasts around 19 minutes but if we include the warm up and cool down it becomes a 30 minute workout plan.
The workout is based on a 1:2 work ratio. This basically means that you have 1 minute of work followed by 2 minutes of recovery. If that is a little daunting for you initially, you may increase your recovery by another minute (making it a 1:3 ratio). This will add another 7 minutes to the workout.
There are various progressions you can make with this programme – For somebody who doesn’t have time constraints, more intervals can be added.
For a trainee who has less time, intensity within the 30 minute workout plan can be increased – Some examples include :
Your heart rate during your recovery period may not get down to 55-60% towards the latter stages of this workout. This is perfectly normal as the workout will be intense!
Enjoy!
|
TIME
|
PART
|
SPEED
|
INCLINE/LEVEL | HEART RATE |
| 0 min | Warm up | 3.5kph-8kph (very light) | 0 | |
| 1 | Warm up | " " | 0 | 50-65% |
| 2 | Warm up | " " | 0 | 50-65% |
| 3 | Warm up | " " | 0 | 55-65% |
| 4 mins | Warm up | " " | 0 | 55-65% |
| 5 | Interval 1 | 7kph-18kph | 0-2% or * Level 3-12 | 65-90% |
| 6 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 7 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 8 | Interval 2 | 7kph-18kph | 0-2% or *3-12 | 65-90% |
| 9 | Recovery | 2kph-4kph | 0% or *1-8 | 55-60% |
| 10 | Recovery | 2kph-4kph | 0% or *1-8 | 55-60% |
| 11 | Interval 3 | 7kph-18kph | 0% or *1-8 | 65-90% |
| 12 | Recovery | 4kph-10kph | 0% or *1-8 | 55-60% |
| 13 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 14 | Interval 4 | 7kph-18kph | 0-2% or *3-12 | 65-90% |
| 15 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 16 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 17 | Interval 5 | 7kph-18kph | 0% or *1-8 | 65-90% |
| 18 | Recovery | 2kph-4kph | 0% or *1-8 | 55-60% |
| 19 | Recovery | 2kph-4kph | 0% or *1-8 | 55-60% |
| 20 | Interval 6 | 7kph-18kph | 0% or *1-8 | 65-90% |
| 21 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 22 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 23 | Interval 7 | 7kph-18kph | 0-2% or *3-12 | 65-90% |
| 24 | Recovery | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 25-30 mins | Cool Down | 3kph-7kph | 0 | 55-65% |
*If you’re using a bike, cross trainer or any other equipment that has resistance in ‘levels’
For the Best Fat Loss Program I Recommend
Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!
Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!
Yup, you heard that right!
This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.