HIIT cardio

Interval Training

When I use the term interval training…I’m talking about all forms of interval training, not just cardio machines. So weights, body weight circuits, kettlebell circuits, some types of Crossfit, etc.

Interval Training is a fat loss , speed and endurance style of training that has been used by athletes for decades.

This style of training is built upon alternating short, high-intensity bursts of speed with slower, recovery phases throughout a single workout.

Some benefits of Interval Training

 

Releases Free Fatty Acids from Fat Cells:

Intervals release fat from the fat cells, but aren’t ideal for using fat for fuel. Low intensity cardio is opposite… great at burning up the fatty acids. Together they make a lovely couple

Depletes Muscle Glycogen:

Intense exercise (like intervals) use muscle glycogen for fuel. When muscle glycogen is low, the body tends to burn fat for fuel. It makes sense to be depleted (some of the time) to lose body fat.

Improves VO2 Max:

Intervals, done properly, are the fastest way to improve VO2 max (aerobic capacity). People with a higher VO2 max burn more body fat, even when doing low intensity activity, than people with lower levels.

Increases Lactate Threshold:

Lactate threshold is the point where lactic acid is pouring in faster than it can be removed by the blood. By increasing this threshold, you can train with more intensity for longer periods of time.

Improves Your Cardiovascular System:

During the relief periods of intervals, your heart beat slows down faster than blood flow. The heart pumps more blood per beat. This improves the stroke volume of your heart.

Increases HGH Release:

HGH blunts the effects or cortisol. Cortisol causes fat gain and muscle breakdown, so slowing down these effects are a good thing. The direct fat burning effects of HGH are likely less than we have been led to believe, but nonetheless this does help when losing body fat is the goal.

Complete HIIT Cardio Workout

HIIT course

This style of Interval training will be specifically centered around running.

The HIIT Cardio Workout has flexibility for running outside, at a track, at the beach, etc. The main point is that this is going to be progressive cardio, where we track specific intensity levels. The days that are the most crucial to track are going to be Monday, Tuesday, and Wednesday. There is more flexibility the rest of the week.

The Course is based on performance goals.

  • Weigh in every day.
  • You will systematically and predictably burn body fat.
  • Progressively increase the intensity as you get in better shape.

Cycle of fat loss will last 8 weeks.

Fist set your calorie deficit for fat loss before starting the HIIT Cardio Course,

For Steady Fat loss you method here and for rapid fat loss use method here.

Rapid fat loss calorie deficit here.

Track you weight using weekly averages, outlined here.

Week 1

This week will be a “warm up” period for the next 7 weeks. This cardio should be
moderately laidback for you. Remember, it makes sense to gradually increase
intensity. We do not want to shock the body too much, this can lead to over
training. This approach will allow your body to adapt to the gradually increased
intensity. The cardio can be performed on a number of machines such as bike,
elliptical, treadmill, or outside.

Monday: 30 minutes moderate steady intensity
Tuesday: 30 minutes moderate steady intensity
Wednesday: OFF
Thursday: 40 minutes of light steady intensity
Friday: 45 minutes of light steady intensity

As the intensity decreases later in the week, time is added to the workout. This is
a common strategy used throughout this program. Again, this will stop any
chance of over training. The same number of calories are burned at a lower
intensity, by adding more time.

Week 2

Monday: 30 min of moderate HIIT (1 min of moderate intensity + 2 min of high,
100% of you max intensity)
Tuesday: 30 minutes of steady high 95% of your intensity
Wednesday: OFF
Thursday: 15 min HIIT (90 sec of moderate intensity + 30 sec of high, 100% of
your max intensity) Followed by 20 minutes of moderate to light to moderate
steady intensity.
Friday: 45 minutes of moderate steady intensity

Week 3

Monday: 30 min HIIT l (1 min high, 90% of your max intensity + 2 min of 100% of
your max intensity)
Tuesday: 30 minutes of your max intensity
Wednesday: off
Thursday: 15 min HIIT (90 sec of moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 20 minutes steady of your moderate to light intensity.
Friday: 45 minutes moderate steady intensity.

Week 4

Monday: 30 min HIIT (1 min of high 90% of your max intensity + 2 min of high,
100% of your intensity)
Tuesday: 30 min HIIT (1 min of high 90% of your max intensity + 2 min of high,
100% of your intensity)
Wednesday: 30 minutes of steady moderate intensity.
Thursday: 15 min HIIT (90 sec of moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 20 minutes steady of your moderate to light intensity.
Friday: 45 minutes of steady light intensity

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Week 5

Monday: 30 min HIIT (1 min of high 90% of your max intensity + 2 min of high,
100% of your intensity)
Tuesday: 30 min HIIT (1 min of high 90% of your max intensity + 2 min of high,
100% of your intensity)
Wednesday: 30 minutes of steady moderate intensity.
Thursday: 15 min HIIT (90 sec of moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 20 minutes steady of your moderate to light intensity.
Friday: 15 min HIIT (90 sec of moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 20 minutes steady of your moderate to light intensity.

Week 6

Monday: 30 min HIIT (1 min of high 90% of your max intensity + 3 min of high,
100% of your intensity)
Tuesday: 30 min HIIT (1 min of high 90% of your max intensity + 3 min of high,
100% of your intensity)
Wednesday: off
Thursday: 15 min HIIT (60 sec of moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 20 minutes steady of your moderate to light intensity.
Friday: 15 min HIIT (60 sec of moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 20 minutes steady of your moderate to light intensity.

Week 7

Monday: 45 min HIIT (1 min of high 90% of your max intensity + 3 min of high,
100% of your intensity)
Tuesday: 45 min HIIT (1 min of high 90% of your max intensity + 3 min of high,
100% of your intensity)
Wednesday: 15 min HIIT (30 sec of your moderate intensity + 30 sec of your max
intensity)
Thursday: 15 mi HIIT (30 sec of moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 20 minutes steady of your moderate to light intensity.
Friday: 15 min HIIT (30 sec of moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 20 minutes steady of your moderate intensity.

Week 8

Monday: 60 min HIIT (1 min high intensity 90% of your max + 3 min of high, 100%
of your max intensity)
Tuesday: 60 min (1 min high intensity 90% of your max + 3 min of high, 100% of
your max intensity)
Wednesday: 20 min HIIT (30 sec moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 30 minutes of moderate steady intensity.
Thursday: 20 min HIIT (30 sec moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 30 minutes of moderate steady intensity.
Friday: 20 min HIIT (30 sec moderate intensity + 30 sec of high, 100% of your
intensity) Followed by 30 minutes of moderate steady intensity.

Congratulations!

you have completed the Complete HIIT Cardio Workout.

What to expect?

If you have a lot of weight to lose…any good program that puts you in a consistent deficit will get the job done. The people who tend to get discouraged are those who have lost a bit of weight, but have been stuck for a while. This is the program that is going to help you lose body fat again. Stick to your deficit , stick to the program and you will lose the body fat.

Whats Next?

This course is not meant to be done year around, it is designed for pushing your limits while reducing body fat levels as quickly as possible.

If you have reached your goal target weight than switch over to a maintenance interval training routine.

Switch your calorie intake to maintenance using method outlined here.

Use a maintenance style of interval training like below.

Example of maintenance interval routine 

  • Monday: 30 min HIIT Interval (1 min @ 90% moderate intensity + 2 min @ 100% intensity)
  • Wednesday: 30 minutes @ 100% of intensity
  •  Friday: 15 min HIIT (30 sec @ low intensity + 30 sec @ 100% intensity)Followed by 30 minutes @ moderate intensity

This will take some trial and error . Do not stress to much about it , just find a level of cardio that maintain your weight in relation to your new maintenance calories.

There is no need to weigh yourself everyday at this point , just check in on the scale from time to time.

The mirror will be your best friend at this point.

Only consider doing the course over if you gain 10lb or more , if 5lbs is gained just simply add another day to your maintenance routine or eat a little less,

If Fat loss is still an issue after your 1st time , repeat the course and work on upping your intensity levels, pushing yourself more. 

Final Thoughts

The approach I laid out creates a strong deficit and leads to rapid fat loss. This program will take you to the edge of fatigue and won’t always be easy, but will create steady fat loss with very few sticking points.

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Michael Worley

HI, My name is Michael Worley creator of True Will Aesthetics. My Website is deigned to help men and women around the world build their dream body.A system built specifically for the anatomy of the body and laws of attraction.A shape universally respected and admired throughout the centuries.The Lean, fit, and defined body, The Ideal Physique.
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