Interval Training

Start with a 5 minute gradual warm-up then begin first high intensity bout at a sprint pace, muscles should feel an intense burn and pace should begin to slow down with maximal effort at about 30-35 seconds. Continue with low intensity at a walking pace. Repeat high intensity/low intensity cycles as indicated by the number of sets. When you are able to successfully complete the first workout continue on to next workout and continue till you are unable to complete a workout, at that time stay at that workout up to 3 times before moving back one workout to an easier workout. Perform 2-3 sessions of Interval Training a week, separate from strength training. High Intensity / Low Intensity/Cycles 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 45 seconds 45 seconds 45 seconds 45 seconds / 4:00 minutes / 4 sets / 3:45 minutes / 4 sets / 3:30 minutes / 4 sets / 3:15 minutes / 5 sets / 3:00 minutes / 5 sets / 2:45 minutes / 5 sets / 2:30 minutes / 6 sets / 2:15 minutes / 6 sets / 2:00 minutes / 6 sets / 2:00 minutes / 6 sets / 2:00 minutes / 7 sets / 2:00 minutes / 7 sets / 2:00 minutes / 8 sets / 2:00 minutes / 8 sets / 2:00 minutes / 9 sets / 2:00 minutes / 9 sets / 2:00 minutes / 10 sets / 2:00 minutes / 10 sets / 2:00 minutes / 11 sets / 2:00 minutes / 11 sets / 2:00 minutes / 12 sets / 2:00 minutes / 12 sets / 2:00 minutes / 12 sets / 1:45 minutes / 12 sets / 1:45 minutes / 12 sets / 1:30 minutes / 12 sets