8-week HIIT program with RUN
Continuing the HIIT thematic. With this 8-week HIIT method, you will gradually become familiar with HIIT each level through each week, you will increasingly improve your ability to practice and of course the fat you burn each time you practice.
There will always be a need to rehydrate the body and Tyent water ionizers will always accompany you.
Welcome to the show.
1. Week 1
Remember that the key to this program is to get comfortable with new changes before you move on. Each week will add more requirements and get progressively harder so it is better to be quite comfortable with the current week goals before you move on.
Special note for week 1: This week starts with a break of 90 seconds, If you need longer, take longer breaks. For beginners, maybe 15 seconds of intense running and 180 seconds of rest.
Exercise program:
- 1.5 minutes to warm the body (slow running, brisk walking...)
- 2.6 sprints - 30 seconds each time
- 3. 6 breaks (slow running, brisk walking) - 90 seconds each time
- Episode 2 and 3 alternately 6 times (sprint - run slowly) continuously
- 4.5 minutes to relax the body with slow running or brisk walking
Advice:
- Since this is your first workout just check yourself out, instead of trying to hit 9 or 10 of intensity. There will be plenty of time for that. There will be plenty of time for that.
- You should practice 3 times/week and should practice every other day (1 day off practice).
For example, 2,4,6 or 3,5,7...
- How fast the sprint depends on your body condition, run as fast as you can, or you will adjust it yourself after a few workouts
2. Week 2
Exercise program:
- 1.5 minutes to warm the body (slow running, brisk walking...)
- 2.6 sprints - 30 seconds each time
- 3. 6 breaks (slow running, brisk walking) - 60 seconds each time
- Episode 2 and 3 alternately 6 times (sprint - run slowly) continuously
- 4.5 minutes to relax the body with slow running or brisk walking.
Tips: Try to push yourself quite hard on the first sprint interval. This will give you an idea of the intensity you need to keep the sprint intervals.
Be wary of how you feel, you don't want to push yourself past your limits at the moment.
Although the exercise graph is at 9 for your sprints, it is still easy to achieve and only assesses the level that your body can adapt.
3. Week 3
Welcome to week 3:
You should start to see the progress in your gym by now.
This week the program will cut your - 30 second break.
Week 3 exercise program:
- 1.5 minutes to warm the body (slow running, brisk walking...)
- 2.6 sprints - 30 seconds each time
- 3. 6 breaks (slow running, brisk walking) - 30 seconds each time
- Episode 2 and 3 alternately 6 times (sprint - run slowly) continuously
- 4.5 minutes to relax the body with slow running or brisk walking.
Tips: You should increase your intensity during this period. You should still pay attention to your body sensation and threshold.
4. Week 4
This week's program will stop taking time off and start adding more workouts
Week 4 exercise program
- 1.5 minutes to warm the body (slow running, brisk walking...)
- 2.8 sprints - 30 seconds each time
- 3.8 breaks (slow running, brisk walking) - 30 seconds each time
- Episode 2 and 3 alternately 8 times (sprint - run slowly) continuously
- 4.5 minutes to relax the body with slow running or brisk walking.
- Nutrition goal
* Divide 1 large meal = many small meals to increase metabolism
* Eat 6 meals a day
* Cut out sugars from your meal
* Include protein in every meal
* Include healthy fats in daily nutrition
5. Week 5
Welcome to the fifth week. You have passed half the challenge
Yes, not really, but crossing the remaining half of the road is definitely an achievement.
Increased by 2 sets compared to week 4 schedule
Week 5 exercise program
- 1.5 minutes to warm the body (slow running, brisk walking...)
- 2.10 sprints - 30 seconds each time
- 3.10 breaks (slow run, brisk walk) - 30 seconds each time
- Episode 2 and 3 alternately 10 times (sprint - run slowly) continuously
- 4.5 minutes to relax the body with slow running or brisk walking.
Tip: Eating large amounts of fiber will slow down the release of sugar into the blood from starchy foods.
6. Week 6
Welcome to Week Six. You will see the fruits of your labor by this point. Week 5 has begun your resistance training, this week will introduce you to two alternative types of training, namely weighting. your body mass instead of dumbbells and weights, and then train kettlebell, a type of workout developed by Russians. Both are great for extra weight loss.
Increase 2 sets compared to the schedule of week 5
Week 6 exercise program
- 1.5 minutes to warm the body (slow running, brisk walking...)
- 2.12 sprints - 30 seconds each time
- 3.12 breaks (slow run, brisk walk) - 30 seconds each time
- Episode 2 and 3 alternately 12 times (sprint - run slowly) continuously
- 4.5 minutes to relax the body with slow running or brisk walking.
- Nutrition goal
* Supplement vitamins
7. Week 7
Increase by 2 sets compared to the schedule of week 6
Week 7 exercise program
- 1.5 minutes to warm the body (slow running, brisk walking...)
- 2.14 sprints - 30 seconds each time
- 3.14 breaks (slow run, brisk walk) - 30 seconds each time
- Episode 2 and 3 alternately 14 times (sprint - run slowly) continuously
- 4.5 minutes to relax the body with slow running or brisk walking.
8. Week 8
Hopefully, you will achieve the goals you have set for yourself.
Increase by 1 sets compared to the schedule of week 7
Week 8 exercise program
- 1.5 minutes to warm the body (slow running, brisk walking...)
- 2.15 sprints - 30 seconds each time
- 3.15 breaks (slow running, brisk walking) - 30 seconds each time
- Episode 2 and 3 alternately 15 times (sprint - run slowly) continuously
- 4.5 minutes to relax the body with slow running or brisk walking.
You want to slim and toned body? What you need are effective HIIT exercises. You just need to work hard with your body as a means of exercise, to help you burn fat faster and more effectively.
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