another method of increasing your heart rate. (You can get creative by
doing mountain climbers, squat thrusts, stair climbs, jumping jacks, or
any other conditioning exercise to get your heart pumping…)
To get the maximum effect, follow the directions exactly as stated.Rate of Exertion (ROE): 1 -10 (1 being standing in place, and 10 being
your all out max sprint)
Warm-up = Gradually increase your pace, but not strenuous (ROE 3- 5)
Sprint = Move as fast as can within control (ROE 8-10)
Cool Down = Let your heart rate recover by either walking, or just
standing (ROE 1- 3)
Stephen Cabral’s “Hidden Fat Loss Interval #1”
10 minute example: “Incomplete Recovery Interval”
3 minute warm-up
20 second sprint
40 second cool down
20 second sprint
40 second cool down
20 second sprint
40 second cool down
20 second sprint
40 second cool down
20 second sprint
40 second cool down
To lengthen or shorten your interval session just add or subtract 1-3
sprint and cool downs.
Stephen Cabral’s “Hidden Fat Loss Interval #2”
20 minute example: “1:2 On/Off”
3 minute warm-up
1 minute sprint
2 minute cool down
1 minute sprint
2 minute cool down
1 minute sprint
2 minute cool down
1 minute sprint
2 minute cool down
1 minute sprint
4 minute cool down
If you are recovering too quickly and the rest period seems too long you
may start to decrease your rest period to 90 sec. and then eventually to
1 minute. So you sprint for 1 minute and then cool down for 1 minute. To
lengthen or shorten your interval session just add or subtract 1-2 sprint
and cool downs.
Stephen Cabral’s “Hidden Fat Loss Interval #3”
10 minute example: “Incomplete Recovery Interval”
3 minute warm-up
30 second sprint
1 minute cool down
30 second sprint
1 minute cool down
30 second sprint
1 minute cool down
30 second sprint
1 minute cool down
30 second sprint
1 minute cool down
If you are recovering too quickly and the rest period seems too long you
may start to decrease your rest period to 30 seconds. So you sprint for
30 seconds and then cool down for 30 seconds. To lengthen or shorten
your interval session just add or subtract 1-2 sprint and cool downs.
Stephen Cabral’s “Hidden Fat Loss Interval #4”
10 minute example: “Climbing the Ladder”
3 minute warm-up
10 second sprint
10 second cool down
20 second sprint
20 second cool down
30 second sprint
30 second cool down
40 second sprint
40 second cool down
50 second sprint
50 second cool down
60 second sprint
60 second cool down
50 second sprint
50 second cool down
40 second sprint
40 second cool down
30 second sprint
30 second cool down
20 second sprint
20 second cool down
10 second sprint
10 second cool down
3 minute cool down
Good luck and for best results pick any one of these fat loss intervals
and complete it directly after a 30-45 minute resistance workout. You
won’t believe how much greater your results will be versus long, slow
cardio!
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