This workout is dedicated to the “skinny-fat” cardio guy at my gym…you know who you are.

It’s a simple HIIT workout that is guaranteed to have you sweating buckets and burning mega calories.

THE WORKOUT

Cardio equipment of your choice (I recommend an exercise bike, but an elliptical or Versa Climber are acceptable alternatives)

  • 10 min steady state cardio at 60% of maximum perceived intensity
  • 10 min of alternating duration (Wave) sprints
  • Sprint #1: 10 sec sprint / 50 sec rest
  • Sprint #2: 15 sec sprint / 45 sec rest
  • Sprint #3: 20 sec sprint / 40 sec rest
  • Repeat for 10 sprints
  • 5 min steady state cardio at 60% of max intensity

Beginners are now finished….go home and rest

However, if you think you can handle some more HIIT, please feel free to do another:

  • 10 min of alternating duration sprints – same as above
  • 5 min steady state cardio at 60% of max intensity

And now, go home…seriously.

Note: HIIT sprints are designed to be performed at maximum intensity for maximum benefit. If your intensity starts to drop below 90% of your best effort, shut it down and call it a day. Intensity is key. It’s better to do 5 sprints at 100% intensity than 10 sprints at 75%

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