Day 180: HIIT Cardio (5.48km in 21:31min)

So far the type of cardio I’ve been doing are low intensity, high mileage, and for a change since I’m moving into a new phase of training for next year, I’m doing a different type of cardio.

Yes there’s plenty of cardio types out there, it all boils down to what is your goal, and from then, plan towards executing the right specific cardio workout.

Since my goal is retaining my fast twitch muscle and my bulk, while at the same time wanting to improve my cardiovascular level, the best way to go about it, is doing HIIT Cardio.

HITT means High-intensity interval training where you improve your performance with short training sessions, and is found to burn nine times more fat than regular cardio, in less time!

It doesn’t mean that I’ll totally layoff the usual long mileage cardio, it’s best to combine variety of cardios to prevent injuries, and making the program less of a bore, but for now, I’ll be doing more of HIIT Cardio.

The workout is simple, sprint, rest, sprint, rest … do it for a number of sets.

Workout of the day
60 seconds sprint, then 60 seconds jog
The above routine done for ten times (60sec sprint + 60sec jog x 10)
I was out of breath at the end of the sprint
The last two sets was a killer
If you feel large amounts of lactic acid, you’re doing it wrong
The first two sets, sprint to medium intensity to get the body moving
By the fifth set, you’re sprinting all out by now
Focus on your running form, don’t slouch
Before the workout I warmed up for a moderate 3-4 min jog

HIIT Cardio is an intense routine, so be prepared, don’t say I’ve never warned you. And don’t blame me for anything as a disclaimer.

By the way halfway point you might want to quit, this is the turning point of what separates the winners and quitters. This type of workout is the most successful fat burning exercises. The workout is short, but really intense! Great for those with time constraints.

I finished the workout in less than 25 minutes. It’s great doing it outdoors. Vary from using 400m track to running on sidewalks to make it interesting.

The latter you’ll find problems as there tend to be obstacles such as pedestrian and traffic lights, so don’t fret if you happen to run less than your intended target time, or the recovery rest time exceeds/lesser than required.