Exercise Ideas

Rock Hard Cardio

The cardio portion of the RHC involves high-intensity interval training (HIIT) that'll alternate between 30 seconds of high-intensity work and 30 seconds of low-intensity active rest for a total of 15 minutes. Each week, low-intensity periods will shorten until you're alternating between 60 seconds of high-intensity exercise and 30 seconds of active rest. Total time will increase to close to 30 minutes of HIIT by the end of the challenge. In these first four weeks, however, cardio sessions will stay around 15 minutes per session.

The great thing about HIIT is you can apply it to almost any exercise, including running (treadmill or outdoors), jump rope, swimming, calisthenics (jumping jacks, burpees), cycling (stationary or outdoors), bodyweight squats or lunges, whole-body free-weight exercises (barbell or dumbbell cleans, barbell or dumbbell snatches) or punching a heavy bag. Just plug the activity of your choice into the following workouts and start melting fat.

To Download a copy.

Please  click here to download Rock - Login is requried to download this.

Write comment

Name

Email

Website

Title

Comment

smaller | bigger

I have read and agree to the Terms of Usage.