Get Lean and Sculpted in 4 Weeks Flat! Part 2: Cardio
I Like This! (0)
Pages in this Story:
- Recipe for Success
- Interval Training & Metabolic Base Training
- Your Day-by-Day Workout Guide
Interval Training & Metabolic Base Training
Workout 2: Interval Training
Alternate bursts of high and low intensity.
| Minutes | Move |
| 0:00-5:00 | Warm up at a light to moderate intensity (RPE 3 or 4). |
| 5:00-8:00 | Increase to a very challenging intensity (RPE 7). |
| 8:00-11:00 | Lower intensity to a moderate recovery level (RPE 4). |
| 11:00-29:00 | Repeat minutes 5 to 11, alternating between high and low intensity levels for a total of 4 intervals. |
| 29:00-32:00* | Cool down at a light intensity (RPE 3). |
*Add 1 interval each week of training, until you're doing a total of 7 intervals, or 50 minutes. |
Workout 3: Metabolic Base Training
Exercise at a slow, steady pace for a longer stretch; you can split this routine into two or three shorter training sessions over the course of a day or do one longer workout.
| Minutes | Move |
| 0:00-40:00* | Maintain a light to moderate intensity throughout (RPE 3 or 4). |
*This routine will progress to 60 minutes by the end of the four-week program. |
