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!
|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’
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