Ok here is your HIIT TRAINING FOR JULY from ME! With LOVE❤ This will maximize results in a short period of time. You will lose body fat and tone/ lift the gluts hammies and hips! Not to mention your HEART will be in superior condition . This can replace LONG SLOW FAT BURN . 3 times a week 20 min post weight training Please adjust according to fitness level. See at the bottom, Also, every time you do this, you should be checking HR to ensure you are HIIT ing your targets. 50% recover and 80-90% max. The Max will not be achieved on first cycle most likely. Just keep checking HR to find what it takes to get you there. If you do not understand the HR, please go to your computer and google HOW TO CALCULATE TARGET HEART RATE RANGE. Happy HIIT ing! Get started (adjust to fitness level) Incline 15 Speed 5 Stand on the sides of the treadmill. Jump on and run 15 seconds Then back to the sides standing 15 seconds . Repeat a cycle of 4 rounds increasing the speed from 5 to 5.2 to 5.5 to 5.7. This is your warm up cycle Then incline back to zero speed down to 3.0 and walk for 2 minutes. Recover to 50-55% max hr. Cycle two Same as one only start your speed where you left off. And each cycle there after speed starts where you left off. Advanced version 30 second intervals Or Increasing speed at larger amounts Or any variation For those that DO NOT RUN OR ARE BRAND NEW 1. Walk with out holding on instead of run 2. Adjust incline if needed 3. Adjust time if needed
Posted on: Wed, 10 Jul 2013 00:38:19 +0000
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