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Cardio interval training has really been growing in popularity lately (finally something gaining popularity for weight loss that deserves it).
Still, many people haven’t heard of this type of cardio or they just don’t know exactly how to do high intensity interval training.
So let’s walk through a complete fat burning program you can start using today to start leaning out and looking sexy.
Walking is very popular as a so called cardio or aerobic exercise.
If you’re just getting started, or your conditioning level doesn’t allow you to do anything more intense, by all means please walk!
Walking is much better than nothing just doing something on a consistent basis is a huge step in the right direction. Keep it up!
Now, if nothing is preventing you from other types of exercise, let’s graduate you from walking to something much more productive – high intensity interval training!
And for those of you that love the old ‘lack of time’ excuse, forget about it! Interval training takes up less time than walking and burns more calories.
Welcome to the best of both world’s and the end of the ‘lack of time’ excuse!
Chuck it out the window with all the other excuses and let’s get to work!
Of course, we’re not really going to run. We’re going to do sprint interval training!
This is a kick butt cardio program that’ll shed body fat and have you looking lean and sexy in no time flat!
This program can help improve your energy levels, stamina, fitness and general health.
Not to mention shredding fat! You can reduce your weight, stress levels, blood pressure and heart disease risk.
All for busting your butt in short 15 to 20 minute workouts. You game?
Running is among the top cardio exercises around when it comes to burning calories – roughly 100 – 150 calories per mile if you run a 10 minute mile (6 mph).
At almost any speed you can’t help but generate some intensity when running.
If your cardio conditioning is rusty, you’ll want to see your doctor. You’ll also want to transition from walking to running and then into sprint interval training.
Here’s a good 5 week transition program for you.
Week 1
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Monday: 9 minute walk, 1 minute run. Repeat two times
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Wednesday: 4 minute walk, 1 minute run. Repeat 4x
- Saturday: Repeat Wednesday’s cardio workout
Week 2
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Monday: 3 minute walk, 2 minute run. Repeat 4x
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Wednesday: Repeat Monday’s cardio workout
- Saturday: 2 minute walk, 3 minute run. Repeat 4x
Interval Training Week 3
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Monday: 5 minute walk, 5 minute run. Repeat 2x
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Wednesday: Repeat Monday’s cardio workout
- Saturday: 1 minute walk, 4 minute run. Repeat 4x
Week 4
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Monday: 1 minute walk, 4 minute run. Repeat 4x
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Wednesday: 5 minute walk, 5 minute run. Repeat 2x
- Saturday: Repeat Wednesday’s cardio workout
Interval Training Week 5
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Monday: 2 minute walk, 3 minute run. Repeat 4x
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Wednesday: 1 minute walk, 4 minute run. Repeat 4x
- Saturday: 20 minute run
Interval Training Tips
- Get yourself a quality pair of running shoes that fit.
This doesn’t mean you have to spend a ton of money but you shouldn’t be doing this in your everyday Sketchers, okay?
- Try running on a smooth, stable surface such as a track, dirt-packed path, or high quality treadmill.
Try and avoid mushy grass and solid concrete like sidewalks.
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Warm up: Your first few minutes of walking and running should be your slowest.
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Be sure to sip some water halfway through your workout.
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Build up: If you feel dizzy or nauseated while running slow back down to a walk. Let your body get used to the program.
- Stretch after your workout
I’ll follow this up in a later article with a high intensity cardio interval training program that builds upon this one and uses sprint interval training to melt away even more ugly body fat.
Stay tuned!
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