Cardio Day: (HIIT treadmill/jumprope)
-5min: warm up, walking
-20min:
45 sec sprint
45 sec jump rope (no jumps between rotations)
45 sec walk
-5 min: cool down, walking
At this point, you should be absolutely fatigued from the heavy lifting; I sure am! …active rest day & stretching time 🙂
TIP OF THE DAY: Benefits of HIIT training. HIIT (high intensity interval training) is designed to incorporate both periods of high and low intensity. During the high intensity period, you should push yourself to a point almost unsustainable. Low intensity periods should not last more than 60 second and can involve a quick break, walking, moving around – anything to lower your heart rate. HIIT has benefits such as helping to improve your oxygen intake capacity (VO2 max), which in turn increases your endurance. HIIT sessions typically last about 20 minute (yay for a quick yet beneficial workout); any longer than that means 1) you are either not pushing yourself hard enough in those workouts or 2) you are putting yourself in a detrimental and catabolic state: overdoing it and breaking down muscle.
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