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Little Black Dress Week 1 - Breaking the ice

 

This week sees us breaking the ice, so to speak. Focused on hard working slim down cardio exercise that gives that satisfying burn.

It’s HIIT time! If you haven’t heard, High-Intensity Interval Training (HIIT), is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. You can make use of this strategy just by using your favourite gym machine in a slightly different way. What are you waiting for HIIT the ground running!

Pick from the options below to burn that fat:

HIIT the treadmill

  1. Warm up for three minutes at 75% of your 5k pace (10kph should be fine).
  2. At minute three increase the gradient to 10%.
  3.  Continue running for 30 seconds then straddle the treadmill (jump off the belt).
  4. Rest for 30 seconds while you increase the speed by 5kph
  5. Jump back on for another 30-second sprint
  6. Repeat this process until you can no longer complete the 30-second set.
  7. Allow three minutes' recovery and repeat for the desired number of sets (beginners: one, advanced: three).

HIIT the bike

  1. Cycle at a low resistance for a three-minute warm up at 70-80rpm.
  2. At minute three, increase rpm to above 90.
  3. Every 30 seconds increase the resistance by one level and maintain an rpm above 90.
  4. Continue until you can no longer hold the rpm above 90.
  5. Allow three minutes of recovery and repeat for the desired number of sets (beginners: one, advanced: three).

HIIT the rowing machine

  1. Row at a comfortable pace for a three-minute warm up.
  2. Set the screen to display calories.
  3. At the end of the third minute explode into the maximum effort with the aim of burning as many calories as possible in 60 seconds.
  4. Ease off for 60 seconds. Then complete another 60-second set.
  5. Continue for the desired number of sets (beginners: three, advanced: 10).

Let us know how you're getting on by tagging your social posts: #LBD2016