Modes of Exercise to Incorporate Weekly
simply lends to the calorie-burn you need + works on building up your endurance for better HIIT workouts.
· Examples: 45+ minutes of spin class, steady paced runs, run/walk combination workouts, elliptical at a higher resistance, treadmill incline walks, stairs, and swimming
It’s all about the fat-burning! I focus on doing workouts that are efficient and effective, so you get the maximum benefits from it without spending your whole day in the gym. A 10-minute interval workout can burn more calories than a 30-minute run on the treadmill and won’t breakdown your hard-earned lean muscle mass. Oftentimes, long cardio can damage your muscle-building efforts, but HIIT does not and it keeps you burning fat all day long. In fact, you burn fat for 24 hours after your workout with intervals! The added benefit about intervals is you can always do an equipment-free workout. I try to make all of the workouts simple enough, but results-driven and gives you at-home versions enough so you can repeat those if you do not belong to a gym.
I have ample HIIT workouts laid out for you, but you can also pick 5-6 of your favorite moves, do them each for 60-90 seconds, and repeat the workout as a whole 5-6 times and have a 30-minute HIIT workout all set to sweat!
· Intervals on machines can also be great for intervals. A cheat sheet on those is: (sprints/hard : recovery)
o 30 sec : 60 sec
o 60 sec : 30 sec
o 90 sec : 90 sec
o 60 sec : 120 sec
o 60 sec : 60 sec