If you go to the gym right now, you’ll see hundreds of people working on their New Year’s Resolution to lose weight.  And almost all of them are doing the exact same thing: 45 minutes in their “fat loss zone.”

Research and experience has proven time and again that interval training is superior to steady state training when it comes to fitness, health, and fat loss.  The problem is that most people don’t know how to set up an interval-based session.

Here is a handout from my last seminar, with an EXACT plan of what to do.  This can be recycled every month (with week one having a higher intensity each time).

Do this on the “off days” from your metabolic resistance training sessions.

Interval Training For Extreme Fat Loss

This program is designed to raise your metabolism so that you will liberate and shed as much body fat as possible.  Do this routine 2, 3, or 4x a week and choose a different piece of cardio equipment each time.

Week 1:

5 Minute Warm Up

Intervals: 3x through this set

1 min high intensity (9/10 effort)

2 min moderate intensity (6/10)

5 min Very Low Intensity (2-3/10)

20 min moderate intensity (5-6/10)

3 min cool down

Total time: 42 minutes

Week 2:

5 min warm up

Intervals: 4x through this set

1 min high intensity (9/10 effort)

2 min moderate intensity (6/10)

5 min very low intensity (2-3/10)

20 min moderate intensity

3 min cool down

Total time: 45 min

 

Week 3:

5 min warm up

Intervals: 5x through this set

1 min high intensity (9/10 effort)

2 min moderate intensity (6/10)

5 min very low intensity (2-3/10)

20 min moderate intensity (5-6/10

3 min cool down

      Total time: 48 min

 

Week 4:

5 min warm up

Intervals: 6x through this set

1 min high intensity (9/10 effort)

2 min moderate intensity (6/10)

5 min very low intensity (2-3/10)

20 min moderate intensity (5-6/10

3 min cool down

Total time: 51 min