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So I’m very conscious of how rotund I am. I’m the most soft and round I have ever been, so I set off on google to find a high intensity interval training session that I can use to help melt away my marshmallow folds.
I found one through Lean It Up that I can do 3-4 times a week after lifting.
It goes like this…
Warm-up 13:00-12:00 (1 minute) Sitting - Moderate exertion
WORK 1.1 12:00-11:40 (20 seconds) Standing - All out sprint
REST 1.1 11:40-11:30 (10 seconds) Sitting - Moderate exertion
WORK 1.2 11:30-11:10 (20 seconds) Standing - All out sprint
REST 1.2 11:10-11:00 (10 seconds) Sitting - Moderate exertion
WORK 1.3 11:00-10:40 (20 seconds) Standing - All out sprint
REST 1.3 10:40-10:30 (10 seconds) Sitting - Moderate exertion
WORK 1.4 10:30-10:10 (20 seconds) Standing - All out sprint
REST 1.4 10:10-10:00 (10 seconds) Sitting - Moderate exertion
RECOVERY 10:00-08:00 (2 minutes) Sitting - Slowly
You then repeat from 1.1 to recovery twice more. And it’s going to hurt but it’s 13 minutes that...
- Burns body fat
- Preserves muscle tissue
- Elevates metabolism and boosts oxygen consumption for up to 48 hours post-workout (EPOC)
- Is faster and more efficient than steady-state cardio at burning fat
- Improves VO2 max (the marker of your cardiovascular fitness - your oxygen uptake efficiency)
- Helps build stamina
- Improves insulin sensitivity and blood pressure
- Produces more than twice the fat loss in half the time
So if you, like me, hate steady-state cardio (though it does have it’s benefits, of course), I highly recommend getting on that spin bike after your resistance session 3-4 times a week and floor yourself!
Enjoy.
Diet Calendar Entry for 17 May 2017:
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1571 kcal
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Fat: 59.84g | Prot: 160.06g | Carb: 92.55g.
Breakfast: Aldi Avocado, Aldi Norpak Lighter, Aldi Eggs, Hovis Wholemeal Bread Thick. Dinner: Tesco Chicken Breast Fillets (130g). Snacks/Other: Tesco Semi-Skimmed Milk, MyProtein Impact Diet Whey Double Chocolate. more...
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