4 Week Fat Loss Interval Workout!

Okay as promised here is a 4 week example of how an effective interval cardio program should like for maximal fat burning.I’ve attached a sample video showing you options for what you can do outdoors (Click here: Outdoor Interval Sample), but remember these are just examples of what you can do, these are not prescriptions on what you should do. Next week I will be showing some more examples using kettlebells, bands and heavy bag work along with some more bodyweight versions.

 As I said yesterday there are 3 levels, beginner, intermediate and advanced. If any exercise you chose hurts, then it’s not appropriate, so make sure to find one that is effective for you and does not cause pain in the joints or muscles. So now that I made that clear I hope you take advantage of this inside peak of how to put your own interval training program togehter to crank up your fat loss in those trouble areas(Stomach,Back and chest fat).

 This program consists of cardio interval training workouts that alternate between sprinting and active recovery periods. This 4 week program alternates between short all-out high-intensity sprints of 30-60 seconds (CBZ) and low to moderate-intensity active recovery periods of greater or equal length (FBZ). In other words, you will alternate between your body’s Carb-Burning Zone (CBZ) and Fat-Burning Zone (FBZ) to get the most rapid and lasting fat loss around. This program starts at a beginner level work-to rest ratio of 1:3. I normally progress my clients to an advanced level work-to-rest ratio of 1:1 by the third month.

 The 4 Week  Interval Workout:

Month	Cardio-A	Cardio-B
1	1:3 work to rest ratio - CBZ = 30 s - FBZ = 90 s - 1 Interval = 2 minutes = 1 Round - Perform 10 rounds for a total of 20 minutes of intervals	1:3 work to rest ratio - CBZ = 60 s - FBZ = 180 s - 1 Interval = 4 minutes = 1 Round - Perform 5 rounds for a total of 20 minutes of intervals

 

This plan in conjunction with our integrated rapid fat loss bodyweight training system and rapid fat loss nutrition system has our clients consistently ripping off 2-3+ lbs of ugly, unwanted body fat per week. In addition, interval training will sky rocket your overall conditioning levels by improving both your anaerobic fitness AND your aerobic fitness. In fact, interval training has been scientifically proven to increase aerobic fitness even more than aerobic training alone!

NOTE- Your body always uses each energy system (PBZ, CBZ, and FBZ) no matter what type activity you are performing. However, depending on the intensity and duration of effort, your body tends to use one system more than the others.

 Alternating Workout A-B Split: You will perform 3 interval training workouts per week by alternating between Cardio Workout A (C-A) and Cardio Workout B (C-B) each and every workout.

Month 1	Day 1	Day 2	Day 3
Week 1	C-A	C-B	C-A
Week 2	C-B	C-A	C-B
Week 3	C-A	C-B	C-A
Week 4	C-B	C-A	C-B

These workouts are ideally performed on separate non-resistance training days, though they can be performed after resistance training workouts or earlier in the same day with at least 4-6 hours separation for recovery purposes. However, NEVER perform these interval workouts immediately before resistance training, as this will reduce the effectiveness of your resistance training workouts.

These workouts can be completed in 30 minutes or less and consist of 3 separate sections to be performed in the exact order listed:

Section#	Section Name	Section Length
I	Warm-up	5 Minutes Total
II	Intervals	Perform the prescribed number of rounds for 20 minutes total
III	Cool Down	Cool-Down 5 minutes total

 

 First choose an appropriate mode of cardio exercise for your current fitness level such as running, cycling, etc. Feel free to employ multi-mode cardio by switching the type of activity you perform as frequently as you like between workouts or even during the same workout.

Click Here:Outdoor Interval Sample

 You will start by performing a 5-minute warm-up in the fat-burning zone. Then you will perform your intervals. You have completed 1 Round when you have performed both the sprint portion and the recovery portion of the interval. Perform as many rounds as you can for up to 20 total minutes of intervals. You will finish your workout by performing a 5-minute cool-down in the fatburning zone. Time to incinerate your Stomach Fat!

 KEY TERMS:

 - The Warm-up- 5 minutes total: You will perform a low to moderate-intensity warm-up for the designated period of time. Make sure to select a pace that allows you to sufficiently prepare for your intervals without causing too much fatigue. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should use for your active recovery periods and your cool down.

 - INTERVALS- 10-20 minute’s total: You will alternate between bouts of maximum effort and active recovery for the prescribed interval for each workout.

 A.)  The Carb-Burning Zone (CBZ): You will perform all-out, high intensity sprints for the designated period of time. Make sure to work as hard as you possibly can during these sprints for your current fitness level. In other words, you should be working at an Intensity Level of 8- 10 on The Perceived Exertion Scale of 1-10 (10 being maximum effort).

 B.) The Fat-Burning Zone (FBZ): You will perform low to moderate-intensity active recovery for the designated period of time. Make sure to select a pace that allows you to sufficiently recover for the next sprint. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should use for both your warm-up and your cool-down.

 - 1 Interval = CBZ+FBZ = 1 Round

 - The Cool-Down- 5 minutes total: You will perform a low to moderate-intensity cool-down for the designated period of time. Make sure to select a pace that allows you to sufficiently wind down from your intervals without causing too much fatigue. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should have used for your warm-up and your active recovery periods.

The Perceived Exertion Scale of 1-10

0	EXTREMELY EASY/RESTING
1	VERY EASY
2	EASY
3	SOMEWHAT EASY/ACTIVE REST
4	MODERATE
5	VERY MODERATE
6	SOMEWHAT HARD
7	HARD
8	VERY HARD
9	NEAR MAXIMAL EFFORT
10	MAXIMAL EFFORT

 

There you have it. I do want to stress that if you are 30lbs or over, it’s highly recommended that you start on a recumbent bike or schwinn Air Dyne bikes. I do show some body weight versions in the videos for beginners, but if there is pain the exercise is not appropriate for you, and that goes for intermediate and advanced exercisers as well.

 Enjoy and let me know how the fat burning goes!

 NO B.S. Fat Loss

 Tim Rudd

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