Posted on April 12, 2016 by Jenny Cromack
For this weeks workout I’ve decided to put together an aggressive fat burning workout. This isn’t for the faint hearted!
These fat loss intervals require 100% focus and intensity during the work periods and 100% rest in the recovery periods. Don’t worry about how many intervals you have to go, simply focus on the one you are doing…..giving it everything on each one. The first one might not feel too bad, you may be tempted to cut your rest period short, this will not end well, follow the protocol to a T.
Component A – Bike, Time = 20 minutes
- 30s work (@120 revolutions) Resistance should be set so that you can not peddle over 125 revolutions
- 120s recovery
- Repeat x 8
Component B – Rowing Machine, Time = 9- 18 minutes
- 300m (target times, beginer = 1:30, Intermediate 1:10, RowingWarrior sub 55s)
- Rest exactly the amount of time the 300m takes
- Repeat x 5
Component C – Body Weight Conditioning, Time = 10 minutes
- You simply have 10 minutes to completed as many rounds as possible (record the reps and try to beat it each time) all you need is 30m and two cones.
- Sprint 30m complete 5 press ups
- Sprint back to the start line 5 squats
- That’s one round.
- How many can you do?!
This fat loss interval workout works best completed once a week, the recovery time on the workout will be between 24 and 36 hours depending on your fitness level. Let me know how you get on.