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Interval Training For Fat Loss And Maximum Calorie Burning Part Two

By Alexander Gruezo

As promised, here is Part Two of our Interval Training For Fat Loss And Maximum Calorie Burning series. If you haven't had a chance to read Part One, read it now. Otherwise here are the workouts:

Option 1 (Interval Training Using Traditional Cardio)

You will choice your cardio modality of choice (e.g. treadmill, elliptical, cross-trainer, spin-bike, running).

Warm Up 10 min (Should feel like a 6 out of 10, 10 being extremely difficult)
Sprint 1 min (10 out of 10)
Slow down 1 min (7 out of 10)
Sprint 1 min (10 out of 10)
Slow down 1 min (7 out of 10)
Sprint 1 min (10 out of 10)
Slow down 1 min (7 out of 10)
Hills/High Resistance 1 min (10 out of 10)
Slow down 2 min (7 out of 10)
Hills/High Resistance 1 min (10 out of 10)
Slow down 2 min (7 out of 10)
Hills/High Resistance 1 min (10 out of 10)
Slow down 2 min (7 out of 10)
Cool down 10 min (5 out of 10)

Total Time: 35 min

Option 2 (Interval Training Using Free-weights and Body weight)

You will choose a weight that you can normally shoulder press for 10 reps for the following two groups.

Thrusters (front squat into a shoulder press)
3 sets of 8 repetitions; 45sec rest between sets

Complex (the following exercises will be performed for 6 reps using a barbell or dumbbells one after the other with no rest; 6 sets total; 1 min rest between complexes)

Romanian Deadlift
Bent Over Row
Power Cleans
Push Press
Front Squat

Tabata protocol

The following exercise will be performed for 20 seconds with 10 seconds rest and repeated 8 times for a total of 4 min

Squat Thrust (This is when you drop down into a push up position and then immediately pop right back up)

Option 3 (Interval training for the hardcore warriors out there)

You will perform Option 2 first. When you are finished. Rest 5 min and then go right into Option 1. Good Luck!

There you have it. Whatever interval training routine you decide to choose, you are guaranteed that your body will be in a fat-burning state for the rest of your day. I warn you that this is not for the feint of heart. These are really challenging workouts and if you finish it with a lot of steam left then you didn't go hard enough or heavy enough. You are supposed to feel quite exhausted when you are done. Hence the higher amounts of EPOC. Once again, the higher the EPOC, the more calories in the form of fat you are going to burn.

About the Author:

Alexander Gruezo is located in New York, NY. He has an M.S. in Exercise Science and Health Promotion. He holds multiple certifications, which include but are not limited to CSCS, PES, USAW, and KBC Senior Kettlebell Instructor. He is a sought out EXPERT in the fitness industry for people who are SERIOUS about getting in shape and being healthy. Please visit his website at: www.no-bs-nyc-personal-trainer.com