Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL

HIIT on Elliptical: -5 minute Warm Up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed
sprint for 15 seconds and 8 out of 25 rest for 45 seconds.
10 minutes (Low Intensity, Steady State Cardio) LISS on Stepmill
5 sets of 20 One Arm Kettlebell Swings.
ABS OF YOUR CHOICE—Try weight situps, leg raises. Pick 2-3 exercises and do 3 sets of each.
--If no kettlebells, do 30 minutes TOTAL LISS after HIIT. LISS=LOW INTENSITY CARDIO but NOT on the
treadmill! Do wither The Cybex Arc Trainer, StepMill or HELIX!
HIIT is What it is
Essentially, HIIT is short periods of work followed by periods of rest. Thus, going all out (sprinting 60
yards) then walking back to the start and then repeating would be HIIT. So if you live by the beach and
want to do HIIT in the sand by doing sand-sprints, do it! If you want to push a car in a parking lot, do it!
Just be sure to have a work to rest ratio of about three to one. Meaning if you do 15 seconds of WORK,
do 45 seconds of REST, then repeat ALWAYS warm up and cool down for a minimum of 5 minutes with
light walking, jogging or similar. The HIIT should last 10-15 minutes. With cool down and warm up, LESS
than 45 total minutes. Not bad, huh?
When is LISS Okay?
HIIT is okay when you simply need to burn more calories. NO ONE should ever go over 45 minutes per
day in my opinion when weight training and doing HIIT. Well, at least in my personal experience this is
true!
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