Live Lean Workout Tracker Page 29
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30Live Lean
AFTERBURN
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AFTERBURN
HIIT Cardio – “Sprints” (Beginner)
For a beginner HIIT “sprinting” program, start with 30 sec of higher intensity work
(could be a run or just a jog). It depends on your fitness level.
Find out what intensity elevates your HR to 75-‐‑ 8 5% of your MHR and stick with it.
If 10 intervals is too difficult. Start with 5 and build your way up to 10.
Take as long of a rest period as possible to allow your HR to reach 65% of MHR.
Start with a 4 min warm up then move into interval 1.
After interval 10, allow for a 4 min cool down.
Interval
Work
Rest
1
30
60-‐‑ 9 0+
2
30
60-‐‑ 9 0+
3
30
60-‐‑ 9 0+
4
30
60-‐‑ 9 0+
5
30
60-‐‑ 9 0+
6
30
60-‐‑ 9 0+
7
30
60-‐‑ 9 0+
8
30
60-‐‑ 9 0+
9
30
60-‐‑ 9 0+
10
30
60-‐‑ 9 0+
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