Monthly Weight Training & Weekly HIIT
How Does the Training Schedule Work?
Your goal is to complete 3 Days of Weight Training, 2 Days of HIIT, and 1 Day of fun, steady cardio… it can be anything from a run to a bike ride with your family to yoga and anything in between.
What is HIIT?
High Intensity Interval Training (HIIT) is a specific type of interval training routine. It is mostly used for individuals trying to lose weight and is great for shaping, toning, and strengthening the lower body.
Take a Break
An HIIT workout should not be done on consecutive days. The goal of this type of cardio is to operate at a high intensity. Recovery between HIIT sessions is important because you do your intervals as hard as you can.
No Plateau
HIIT is designed to push your body to constantly adapt therefore preventing plateaus. As our bodies adapt, our improvements slow down. HIIT keeps our bodies guessing and keeps producing results!
Download your 12 Week Weight Training and HIIT here:
Direct Link for Mobile Device Users: https://app.box.com/shared/static/cx691bsgyr5xex645b4k.pdf
Additional Training Options:
ADVANCED QUALIFIER:
Please video tape yourself completing:
20 Minute Short and SWEAT Series
Just Getting Started Progressive Training
Non-Impact HIIT Options
Elliptical:
Perform 5 minute intervals… 2:00: Lower the ramp to ~1-5 and keep your resistance where you can really pedal hard and fast
2:00 Raise the ramp to the highest level and increase your resistance to the HARDEST level so that you are REALLY struggling.
1:00 Lower the ramp back to ~1-5 and decrease the resistance so that it is more comfortable (this is your recovery)
Repeat these 5 minute intervals 4 times total for your 20 minute HIIT.
Bike:
5 mins warm up
REPEAT 8 times:30 sec sprint
30 sec recovery
REPEAT 4 times:
2:00 fast pace
1:00 recovery
REPEAT 8 times:
15 sec sprint
45 sec recovery
3 mins cool down
