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CARDIO TRAINING
INCLUDING H.I.I.T.
(HIGH INTENSITY INTERVAL TRAINING)
THE ULTIMATE FAT BURNING TOOL!
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CONTENTS
Not only does cardio help improve heart health and lung health but it reduces stress by naturally
releasing endorphins into your body, which are what make you happy, along with making you
feel better about yourself mentally and physically. I could go on all day about the benefits of
cardio but in order to take advantage of these benefits, you have to commit yourself to doing it.
Typically one of the main reasons people workout is to get rid of belly fat. They think if they
do a bunch of sit-ups every day, then eventually they will achieve their goals. But it doesn’t
matter how many abdominal exercises, let alone sit-ups, you do a day, your abs simply will
not show until you lose that layer of fat covering them. You just need to find the right type of
cardio and level of intensity that fits your current fitness level and fitness goals. Then you
need to stay on a steady regimen until you can intensify your workouts to maximize fat loss.
Science has shown that both of these methods of cardio are effective at burning fat
around the abdomen and everywhere else in the human body, so don’t feel obligated
to pick one over the other. However, for maximum fat loss in the shortest period of time
and for optimizing health benefits offered by doing cardio, H.I.I.T. training will give you
more “bang for your buck”. That being said, H.I.I.T. training isn’t for everyone. Obesity or
other health concerns could result in HIIT training being unhealthy or even dangerous,
so please check with your physician before deciding which is best for you.
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You will continue to burn calories during the rest inervals due to
the oxygen shortage created during the high intensity intervals,
which keeps your heart rate up and causes your body to ask for
more oxygen during recovery. This is known as excess post-
exercise oxygen consumption (EPOC) or the “afterburn effect”.
When you first start out you might need a 1:2 ratio meaning for every second of exertion, you need
2 seconds of recovery time. So you might do a 30 second sprint and need a full minute to recover
before starting your next round. This ratio might even be 1:3 if you need it. That’s fine. However,
2:1 work-to-rest ratio has been found to create the best results so if you can handle it, do it.
FIND THE SWEET SPOT WHERE YOU ARE ABLE TO REALLY PUSH YOURSELF ALL OUT ON THE
EXERTION PORTION WHILE GIVING YOURSELF JUST ENOUGH REST TO RECOVER.
Don’t over do it and withhold the rest at the expense of doing poor exertion rounds. The rest portion
of HIIT training is crucial so make sure you don’t overly punish yourself by not giving yourself the
adequate amount of recovery time so you can get the absolute most out of the exertion rounds.
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Once you start with HIIT training you should incorporate this method of training into your workout three
to four times a week depending on your fitness goals. It is very important to note that your body will
take longer to recover from high-intensity exercises, so you should not be doing these everyday.
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ANYWHERE HIIT
WARM UP: 1 MINUTE JOG
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10 single leg step- 15 single leg step- 15 single leg step ups
ups (each leg) ups (each leg) (holding 5lbs in
each hand) 15 squat
15 squat jumps 20 squat jumps
jumps (holding 5lbs
10 tricep dips 15 tricep dips in each hand)
45 second rest
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INDOOR HIIT
WARM UP: STRETCH WELL
10 lunge jumps (each leg) 15 lunge jumps (each leg) 15 lunge jumps (holding 5lbs
in each hand) 15 push-ups
10 push-ups 15 push-ups
25 squats (holding 5lbs
20 squats 20 squats
in each hand)
15 chair dips 20 chair dips
20 chair dips
15 mountain climbers 20 mountain climbers
20 mountain climbers
(each leg) (each leg)
(each leg)
1 minute rest 45 second rest
35 second rest
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TRACK HIIT
WARM UP: WALK/JOG 1 LAP
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FITNESS PROGRAMS
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat,
cure or prevent any disease. Always consult with a qualified healthcare professional prior to beginning any diet or exercise
program or taking any dietary supplement. The content on Sculpt Nation's website is for informational and educational purposes
only and is not intended as medical advice or to replace a relationship with a qualified heal healthcare professional.