Get Lean and Sculpted in 4 Weeks Flat! Part 2: Cardio

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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.

Next: Your Day-by-Day Workout Guide

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