Get Lean and Sculpted in 4 Weeks Flat! Part 2: Cardio
Interval Training & Metabolic Base TrainingWorkout 2: Interval Training
Alternate bursts of high and low intensity.
|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.
|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.
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