HIIT Workout A – Bike Sprints:
Warm-up: 5min
10sec all out sprint (level 9-10 on a scale of 1-10)
50sec moderate (level 5-6 on a scale of 1-10)
Repeat for a total of 10 rounds
Add one sprint per week for 4wks
Cool down for 3-5min
Total time = 20 to 23min for way more fat-loss
HIIT Workout B – Running Sprints:
Warm-up : 5min (walk, jog and run)
Dynamic warm-up (high-knees, butt kicks @ 20/leg)
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.
50sec brisk walk to start line
Repeat for a total of 10 rounds
Add one sprint per week for 4wks
Cool down for 3min
Total time = 20 to 23min for way more fat-loss
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