Cardio is an extremely important element in fat loss. Today I want to talk to you about a type of cardio that will push you hard and get results–HIIT from hell!
HIIT cardio is going to give you the best bang for the time you spend. The idea is that when you complete your work interval you should need some significant rest in order to be able to complete another word interval. If you are able to go again after 60 seconds you have not worked hard enough. With HIIT from Hell you definitely will need a minimum of 2 minutes rest.
The HIIT From Hell Workout
This is going to really get your heart rate going. You should not be able to talk after doing a working interval. Take the rest and then hit each working interval that follows as hard as the first one.
Using a treadmill with incline control
5 minutes – Warm up at 3.0 mph and flat
0:45 – 9.5 mph at 3%
2:15 – 3.5 mph at 3% rest
0:45 – 9.5 mph at 6%
2:15 – 3.5 mph at 6% rest
0:45 – 9.5 mph at 9%
2:15 – 3.5 mph at 9% rest
0:45 – 9.5 mph at 12%
2:15 – 3.5 mph at 12% rest
0:45 – 9.5 mph at 15%
2:15 – 3.5 mph at 15% rest (15% is the max on my normal treadmill)
0:45 – 9.5 mph at 12%
2:15 – 3.5 mph at 12% rest
0:45 – 9.5 mph at 9%
2:15 – 3.5 mph at 9% rest
0:45 – 9.5 mph at 6%
2:15 – 3.5 mph at 6% rest
0:45 – 9.5 mph at 3%
2:15 – 3.5 mph at 3% rest
5 minutes – Cool down at 2.5 mph and flat
This will total 37 minutes of very hard work! Enjoy!
