More H.I.I.T.

By now, I'm thinkin' maybe you have mastered the first H.I.I.T. program that I posted back in September...... true?

Just to refresh you on the benefits of High Intensity Interval Training:
*Increased fat loss
*Increases total calorie expenditure during your workout
*Increases fat utilization both during and after the workout
*Increases Excess Post-exercise Oxygen Consumption (EPOC) aka... after burn which can last up to as much at 3 hours after your workout.
*Increases caloric burn during rest. Maybe as much as 10 to 160 calories over a 24 hour period

Ok, so.... if you weren’t ready for more H.I.I.T. before.... you should be now!

The duration is short, anywhere from 20 to 45 minutes. Combine HIIT with my Humble Core work out or Let's Get to the Core of the Matter work routines 3 times weekly (not consecutive days) and you'll see results.

As always, if you have health issues, are deconditioned, have not worked out in awhile or lead a sedentary life check with your doctor before starting any exercise program.

Ok then... let’s get started! Remember to “suck n squeeze!” (Suck in that gut nice and tight and squeeze that butt together... just like ya got a quarter back there!) Don’t forget to breathe..... do NOT hold your breath.



This program is for treadmill intervals. Incline and Speed training. Good luck and have fun!

TREADMILL INTERVALS



Incline training
*3mph for 1 minute at 2% grade
Recovery for 30 seconds at 0% grade
*3mph for 2 minutes at 4% grade
Recovery for 30 seconds at 0% grade
*3mph for 4 minutes at 5% grade
Recovery for 30 seconds at 0% grade
*3mph for 6 minutes at 6% grade
Recovery for 30 seconds at 0% grade
*3mph for 5 minutes at 5% grade
Recovery for 30 seconds at 0% grade
*3mph for 4 minutes at 4% grade
Recovery for 30 seconds at 0% grade
*3mph for 3 minutes at 3% grade
Recovery for 30 seconds at 0% grade
*3mph for 2 minutes at 2% grade
Recovery for 30 seconds at 0% grade
*3mph for 1 minute at 1% grade
Recovery for 60 seconds at 0% grade

Speed Training
3mph for 1 minute at 1% grade
Recovery for 30 seconds at 0% grade
3.5 mph for 1 minute at 1% grade
Recovery for 30 seconds at 0% grade
4 mph for 1 minute at 1% grade
Recovery for 30 seconds at 0% grade
4.5 mph for 1 minute at 1% grade
Recovery for 30 seconds at 0% grade
5 mph for 1 minute at 1% grade
Recovery for 30 seconds at 0% grade
5.5 mph for 1 minute at 1% grade
Recovery for 30 seconds at 0% grade
6 mph for 1 minute at 1% grade
Recovery for 3 minutes at 0% grade



Until Next Time....



GOOD HEALTH TO ALL!!