Burn more Fat in Less Time. Now.
High Intensity Interval Training(HIIT) is the Methamphetamine of exercise. It strips the fat from your body. Fast.
This technique is the Results Accelerator. Get it right. And your problem areas won’t be a problem for long.
If you’ve never done this type of exercise before I recommend starting out on the bike. Because when you do this right your legs are going to get wobbly. At least on the bike you’re already sitting down.
Shoot for three interval sessions per week. Alternate back and forth between the bike and the sprints. Perform these workouts on days we don’t meet, or immediately after your Sessions or Camp. These workouts will:
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Burn lots of calories during
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Burn many, many more calories afterwards
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Ramp-up your fat-burning all day long
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Be much quicker and much more fun than plugging away mile after mile on the treadmill/elliptical. (Face it: Long Slow Cardio is Boring and Ineffective for Fat-Loss)
HIIT Workout A – Bike Sprints:
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Warm-up: 5min
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10sec all out sprint (level 9-10 on a scale of 1-10)
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50sec moderate (level 5-6 on a scale of 1-10)
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Repeat for a total of 10 rounds
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Add one sprint per week for 4wks
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Cool down for 3-5min
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Total time = 20 to 23min for way more fat-loss
HIIT Workout B – Running Sprints:
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Warm-up : 5min (walk, jog and run)
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Dynamic warm-up (high-knees, butt kicks @ 20/leg)
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10sec all out sprint (9 on a scale of 1-10) – Note: you can do this in an alley, on a field, or on a quiet block. A treadmill will NOT work. It will take more than 10sec to get up to top speed. Also, sprinting is done on the balls of your feet – no heel to toe action.
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50sec brisk walk to start line
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Repeat for a total of 10 rounds
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Add one sprint per week for 4wks
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Cool down for 3min
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Total time = 20 to 23min for way more fat-loss
This plan is as effective as it is simple.
Mentally plan on pushing yourself out of your comfort zone. This type of training will make you far more mentally capable of pushing your limits over time. This and the physical response will help you achieve your goals faster than you ever imagined.
Protip- Do not sprint on concrete. I want you running on grass if at all possible. Grass is far friendlier to your legs than asphalt or concrete.
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