![]() Jumping jack (or other fast bodyweight move).Pick one of these or something else that you enjoy, and don't be afraid to mix things up every once in a while. You can do this conditioning routine using a wide variety of exercises. If you need to spend more than two weeks at a particular phase before moving up, do so! If 15 intervals is way out of reach, do 10 and build up to 15.Start with 2, then bump up to 3-4 as your conditioning and recovery increase. Perform each workout 2-4 times per week.Recover all you can, so you can bring the intensity to the sets. During the recovery periods, slow way down.During the "sets," don't just pick up the pace a little.Don't forget the brief warm-up and cool-down with each workout.If nothing else, have a protein shake or some BCAAs 30-60 minutes beforehand. Don't perform these workouts as fasted cardio as it will limit the intensity you can bring.The Beginner-To-Advanced 8-Week HIIT Program
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