4 Weeks of High-Intensity Cardio Exercises for Accelerated Fat Loss. Author: Nathan Gotch. Cardio Training Freak

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1 4 Weeks of High-Intensity Cardio Exercises for Accelerated Fat Loss Author: Nathan Gotch Cardio Training Freak

2 Index Introduction... 3 Are you unsatisfied with your current cardio routine? Important Tips... 4 Nutrition Common Sense Incorporating Strength Training Safety Reminders... 4 A Proper Warm-Up Week One... 5 Stationary Bike Intervals, Treadmill Intervals, and Sprints Week Two... 8 Track Interval Sprints, Stationary Bike Intervals, Sprints Week Three Sprints, Bodyweight Circuit, Hill Sprints Week Four Bodyweight Circuit, Plyometrics, Hill Sprints Take Home Message This is only the beginning Disclaimer Not all exercise programs are suitable for everyone. Check with your doctor before beginning any fitness program to avoid/reduce the risk of injury. Perform these exercises at your own risk. The Cardio Training Freak will not be responsible or liable for any injury sustained as a result of using the fitness program presented and/or discussed in this informational ebook.

3 Introduction Are you sick of long, boring cardio routines? Are you tired of seeing little, to no results with your cardio workouts? Things are about to change. Within this ebook, you will discover 4 full weeks of high-intensity cardio routines that will incinerate fat, and build lean muscle at the same time. The best part? You will only need about 30 minutes a day to complete these cardio routines. In one single 30-minute session, you will burn twice as many calories as you would with a 60-minute aerobic routine. Although let me remind you these cardio exercises will not be easy. It takes hard work, dedication, and an inner drive to push yourself through these routines. Just remember, there s an end goal, and that goal is to live a healthy life, and be proud of what you have accomplished. If you make it through the 4 weeks of training, I have no doubt you will have made some incredible gains, and your body will be transformed. Achieving the physical appearance you have always desired is great, but there is something you will gain by completing this program. You will gain CONFIDENCE. There is no better reward than feeling confident about your body, and most importantly, yourself in general. That confidence will translate over into your everyday life, making you an overall happier person. Remember, the only person that can truly motivate you, is yourself. Let s get started.

4 Important Tips I have no doubt this one-month routine will help you achieve your fat loss goals. However, there are some important factors to remember. In order to achieve maximum weight loss, you must also maintain a good diet. I m not going to explain the intricacies of nutrition, but it s essential to your progress. Just use your common sense. Don t complete one of your cardio sessions, and then throw it all away by visiting your local McDonalds as a post-workout meal. This cardio routine along with a good diet is guaranteed to see results, but to accelerate those results even more, you should consider incorporating a strength training regime. Safety Reminders Before beginning this routine, you must understand some important safety tips. Prior to every exercise you must properly warm-up through dynamic stretching. All static stretching should be avoided prior to these routines. A complete warm-up would consist of: Utilizing a foam roller: focusing on the IT band, quads, and hamstrings. Jog for 5 minutes to increase blood flow into the legs. Spend minutes dynamic stretching. Following this routine, feel free to use static stretching as a cool down and flexibility training technique.

5 Week One Strive for progress, not perfection. Your week one cardio routine is designed to build a foundation for future exercises. These exercises are typically viewed as beginner, but will prepare your body for more intense exercises. Monday Stationary Bike Intervals: This interval circuit will increase both your anaerobic and muscular endurance. And because of the interval method, as a opposed to the aerobic, you will actually build strength in your quads and hip flexors. The stationary bike should be used sparingly because of its quaddominant nature. Warm-Up Circuit resistance. 2 minutes at level 4 HIIT Circuit 1 minute at level 9 1 minute at level 7 1 minute at level 8 1 minute at level 6 1 minute at level 7 1 minute at level 5 1 minute at level 6 1 minute at level 4 Cool Down 1 minute at level 5

6 1 minute at level 4 Wednesday Treadmill Intervals: An effective treadmill interval routine is essential for your preparation to more advanced cardio routines. This circuit is a base model, and there is plenty of room for adjustment to fit your level of advancement. If you feel like this is too difficult, then decrease the speed, but not the incline. Warm-Up 8 minutes at 1 percent incline, and 3.0 speed 5 minutes at 5.0 speed HIIT Circuit 1 minute with 2.0 incline, and 6.0 speed. 2 minutes with 0 incline, and 5.0 speed. 1 minute at 3.0 incline, and 6.5 speed. 2 minutes with 0 incline, and 5.0 speed. 1 minute at 3.0 incline, and 7.0 speed. 2 minutes with 0 incline, and 5.0 speed. 1 minute at 4.0 incline, and 7.5 speed. 2 minutes with 0 incline, and 5.0 speed. Cool Down 5 minutes at 3.0 speed. Friday Sprints: Sprints are most the most effective fat burning and lean muscle building cardio exercise you will use. This incredible cardio exercise will increase strength in the quads, glutes, hamstrings, hip flexors, and core muscles. The most important tip to remember when performing sprints, is to maintain good running form.

7 Try to find a softer area such as grass or on a turf track to perform this exercise. This will reduce the amount of stress on the knees. Each sprint should be performed at 100 percent intensity, and there will be 90 seconds of rest between each. 4 sprints at 60 yards 4 sprints at 40 yards 2 sprints at 20 yards.

8 Week Two Strength does not come from physical capacity. It comes from an indomitable will. Mahatma Gandhi Monday Interval Sprints on Track: This exercise is designed to increase both your anaerobic and aerobic endurance. Interval sprints are an absolute fat burner. The key is to never give up, despite how challenging it is! Warm-Up Jog two laps. Dynamic stretching for minutes. HIIT Circuit Start at the 100 meter line. Jog or walk the straightaway. Once you reach the curve, sprint at 100 percent intensity until you reach the end of the curve. Jog or walk the straightaway. Perform 6-8 laps, or 4-6 laps if you're just starting out. Wednesday Stationary Bike Intervals: Warm-Up Circuit resistance. 2 minutes at level 4 HIIT Circuit 1 minute at level 9 1 minute at level 7 1 minute at level 8 1 minute at level 6 1 minute at level 7

9 1 minute at level 5 1 minute at level 6 1 minute at level 4 Cool Down 1 minute at level 5 1 minute at level 4 Friday Sprints: Each sprint should be performed at 100 percent intensity, and there will be 60 seconds of rest between each. 4 sprints at 60 yards 4 sprints at 40 yards 4 sprints at 20 yards 3 sprints at 10 yards.

10 Week Three The finish line is just the beginning of a whole new race. Monday Sprints: 10 sprints at 60 yards with 60 seconds of rest between. 10 sprints at 40 yards with 45 seconds of rest between each. 10 sprints at 20 yards with 30 seconds of rest. Wednesday Bodyweight HIIT Circuit: This circuit is completely designed to target the large leg muscles including the quads, glutes, and hamstrings. But besides being a great strengh building exercise, it also happens to be an excellent anaerobic cardio routine. Don't let the routine's simplicity trick you! 24 squats. 12 alternating lunges. 24 split jumps. 12 explosive squats. Repeat this circuit two or three times through. Your rest between each circuit should be about 2 minutes. Friday Hill Sprints: Depending on your level of advancement, you will need to find a hill that's appropriate. The steeper the hill, the greater level of difficulty. 4 sprints at 40 yards with 90 seconds of rest between 4 sprints at 20 yards 2 sprints at 60 yards on flat ground The formula is sprint up the hill, jog back down, rest, and repeat.

11 Week Four Just do it. Nike Monday Bodyweight Circuit from Turbulence Training: 60 Jumping Jacks Spiderman Pushups Walking Lunges (20 steps) Spiderman Climb (20 total) Wall Squat seconds Planks (60 seconds) 5 Burpees High Knees (50 total) This workout is from Turbulence Training, which is a very highintensity cardio program giving people some crazy results. It focuses heavily on bodyweight circuits similar to the one above because these exercises absolutely incinerate fat. Read more about Turbulence Training. Wednesday Plyometrics Routine: This plyometric routine is high-intensity, and will burn a massive amount of calories, while increasing strength in the legs. If you're an athlete, plyometrics are the most effective tool for increasing strength of fast-twitch muscle fibers, which are responsible for all explosive movements such as sprinting or jumping. Depth Jumps 4x8 For this exercise you will need some type of platform. Start on top of the platform, step off the platform, land softly on the balls of your feet, and immediately explode upwards. Side-to-Side Box Jumps 4x8 Simply find some type of box or obstacle. You will start on the side of the box, and then explode sideways bringing your knees near your chest. Once you land on the other side, immediately explode back and forth until you complete the repetitions.

12 Weighted Explosions 3x8 This is the most difficult exercise you will use in this routine. It not only be a great cardio exercise, but also a great strength builder. Grab two light dumbbells. Start with your feet at about shoulder width, and squat down to 90 degrees. Once you reach 90 degrees, you will immediately explode up launching yourself upwards. Repeat each repetition continuously with no rest. Zig Zags 2x15 Very zig zags, you will simply need to find a line on the ground. You will then explode sideways over the line and back, as fast as you can. Think quick feet. Medicine Ball Throws 3x8 You will need a medicine ball for this exercise. Start with your feet further than shoulder width, and hold the ball down by your waist. You will then squat down, letting the ball swing inbetween your legs, and then you will forcefully explode up launching the ball of your head. Friday Hill Sprints: 60 seconds of rest between each sprint. 5 sprints at 50 yards 5 sprints at 30 yards 3 sprints at 10 yards 2 sprints at 60 yards on flat ground. Take Home Message This one-month routine is designed to give you a better understanding of what it takes to burn real fat. As you can see, this process is not easy, and hard work is the main ingredient. These exercises can be easily adjusted to fit your level of advancement, and you can use them even longer than a month. However, it s very important you understand that your cardio regime is an ongoing process.

13 You must utilize some form of cardio at least twice a week to maintain or build upon your results. It takes constant dedication to maintain the body you have always desired. As you advance, you will need to increase the complexity and difficulty of your cardio routine in order to keep challenging your body. If you're looking to take your cardio training to another level, then you need to check out Revamp Cardio. This is our 16-week cardio program that has helped countless people achieve serious results. CLICK HERE now to learn more. I wish you the best of luck with your cardio and fitness goals! Feel free to contact me about any questions you may have.

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