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CARDIO TRAINING
INCLUDING H.I.I.T.
(HIGH INTENSITY INTERVAL TRAINING)
THE ULTIMATE FAT BURNING TOOL!
SAVE 20% OFF COUPON CODE: CARDIO20
CONTENTS
TRAINING SUPPLEMENT
Why is cardio important?. . . . . . . . . . . . . . . . . 1 Overview. . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
There Are Two Main Types Of Cardio.. . . . . . 1 Burn . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Burn PM. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
But what is HIIT Training?. . . . . . . . . . . . . . . . . 2
Turmeric.. . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
How does HIIT Training work?. . . . . . . . . . . . . . 3 Neuroctane.. . . . . . . . . . . . . . . . . . . . . . . . . . 16
How often should you incorporate Pre Workout. . . . . . . . . . . . . . . . . . . . . . . . . . 17
cardio into your workout?. . . . . . . . . . . . . . . . . 4 Post Workout. . . . . . . . . . . . . . . . . . . . . . . . . 18
Fat Loss Stack. . . . . . . . . . . . . . . . . . . . . . . . 19
Lets start from the very beginning. . . . . . . . . . 5
Muscle Building Stack.. . . . . . . . . . . . . . . . . . 20
Treadmill HIIT. . . . . . . . . . . . . . . . . . . . . . . 5 Test Boost. . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Bicycle HIIT.. . . . . . . . . . . . . . . . . . . . . . . . 5 HGH Boost. . . . . . . . . . . . . . . . . . . . . . . . . . . 22
15 Minute Stair Climber HIIT. . . . . . . . . . . . 6 Protein. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
BCAAS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Heavy Rope Hiit Rope HIIT. . . . . . . . . . . . . . 7
Creatine. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Anywhere HIIT.. . . . . . . . . . . . . . . . . . . . . . 8 Greens. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Park Bench HIIT.. . . . . . . . . . . . . . . . . . . . . 9
Indoor HIIT. . . . . . . . . . . . . . . . . . . . . . . . 10
Track HIIT. . . . . . . . . . . . . . . . . . . . . . . . . 11
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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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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
■ walk/jog 1 lap
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YOU
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EASY. each and every dose is packed with the
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We know that it’s all the rage these days for some
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because their supplements taste like gasoline.
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BURN
NEXT GENERATION THERMOGENIC WITH
TRIPLE THE FAT MELTING POWER.
Imagine how much faster you could destroy body fat if you were
able to burn extra calories without eating less, scorch fat at a
cellular level to more permanently destroy fat deposits, and
naturally suppress your appetite, making dieting a cakewalk.
Diet is important, but you don’t want Know why 99% of all fat
to eat one bit less than necessary. loss plans fail?
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BURN PM
BURN BODY FAT SPECIFICALLY WHILE YOU SLEEP.
What if you could help your body relax into a deep, restful, recovery-promoting
slumber while simultaneously forcing your body to torch fat while you sleep?
Did you know that the quality of your sleep directly affects your fat loss?
Lose sleep and your body can release a nasty, stress hormone
called Cortisol that shuts down your Leptin levels.
BURN PM then arms your body with If you let your body slip out of fat
6 Powerful thermogenics specifically melting mode every time your
formulated to help you BURN FAT head hits the pillow, you’re losing
WHILE YOU’RE SLEEPING. out on 225 hours of potential fat
melting every single month!
Supplement Facts
Serving Size 1 Capsules, Servings Per Container 30
Amount Per % Daily
Serving Value
Vitamin D (as cholecalciferol) 30mcg 150%
Raspberry ketones 150mg †
White kidney bean extract 150mg †
Green coff ee bean extract 130mg †
Dandelion root powder 100mg †
L-tryptophan 40mg †
Saff ron bulb extract 5mg †
Melatonin 2.7mg †
Lemon balm aerial parts extract 2mg †
* Percent Daily Values are based on a 2,000 calorie diet.
† Daily Value not established.
Other ingredients: Gelatin, silicon dioxide, magnesium
stearate, microcrystalline cellulose.
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TURMERIC
IS SUPPRESSING INFLAMMATION THE KEY TO
A LEANER, STRONGER, HEALTHIER BODY?
Scientists now believe that infl ammation may be the root cause for a
slew of nasty problems like activity-related joint pain, unexplained
fat gain, excess belly fat, and trouble losing weight.
Why not just sprinkle some turmeric Sculpt Nation’s TURMERIC, however, If you’ve been struggling to break
on your food and reap the benefits? is specially formulated with the through a weight loss plateau,
nutrients needed to massively BURN STUBBORN FAT, or are just
Unfortunately, that yellow stuff
amplify turmeric’s absorption rate. sick of shuffling through workouts
you see in the supermarket has an
with sore joints, let TURMERIC
extremely poor absorption rate.
completely change your life.
Supplement Facts
Serving Size 2 Capsules, Servings Per Container 30
Amount Per % Daily
Serving Value
Proprietary Blend 1.32 g †
Turmeric root
Turmeric root extract (95% curcuminoids)
Black pepper fruit extract (BioPerine®)
† Daily Value not established.
Other ingredients: Gelatin, magnesium stearate, silicon dioxide..
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NEUROCTANE
UPGRADE YOUR BRAIN,
UPGRADE YOUR ENTIRE LIFE.
What if you could unlock your brain’s full potential…
How much higher could you climb in your career, and in your
entire life if you gained access to a real life “Limitless” pill?
2 BOOST ALPHA BRAIN WAVE ACTIVITY unlock your creative Choice is yours…
powers and beat down occasional anxiety & moodiness
You can struggle, shuffling
3 INCREASE BRAIN-DERIVED NOOTROPIC FACTOR (BDNF) through each day, hoping cheap
& NEUROTROPHIC GROWTH FACTOR (NGF) better coffee and sugar-bomb energy
cognitive function, better information recall, superior drinks will get you going…
communication between synapses in your brain
Or you can upgrade to a
4 ENJOY OPTIMIZED WORK CAPACITY WHILE UNDER STRESS stronger, faster brain and
get more done even on your toughest days
dominate the competition.
5 ENHANCE MENTAL AND PHYSICAL ENERGY (Stimulant Free)
while everyone else is stumbling through the day, you could be
crushing every obstacle with laser focus and white-hot energy
Supplement Facts
Serving Size 2 Capsules, Servings Per Container 30
Amount Per % Daily
Serving Value
Alpinia galangia root extract (enXtra™) 300mg †
Bacopa monnieri whole plant extract (Synapsa™) 320mg †
L-theanine 200mg †
Noopept
(as N-phenylacetyl-L-prolylglycine ethyl ester) 30mg †
Black pepper fruit extract (BioPerine®) 5mg †
† Daily Value not established.
Other ingredients: Rice powder, gelatin, silicon
dioxide, magnesium stearate.
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PRE WORKOUT
NEVER DRAG YOURSELF THROUGH A
WORKOUT, HALF-EXHAUSTED, EVER AGAIN.
You’re about to gain access to a white-hot wave of pre-workout energy.
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POST WORKOUT
WANT THE ULTIMATE SHORTCUT
TO A LEANER, STRONGER BODY?
The short post workout window is absolutely essential to your success.
See, every time you workout, your body falls into Amount Per % Daily
Serving Value
a catabolic (muscle-wasting) state.
Calcium 30mg 2%
Creatine hydrochloride 1g †
The old adage that you “tear down your muscles in the gym, then Creatine monohydrate 1g †
Creatine anhydrous 1g †
grow them while you rest” is true… but you MUST force RAPID L-carnitine tartrate 500mg †
RECOVERY and squash catabolism… it does NOT happen by itself. Mineral complex (Aquamin™) 250mg †
NuLiv Proprietary Blend 50mg †
Astragalus root extract
You can slam the door shut on catabolism and end post workout Tienshi ginseng root extract
Actigin Proprietary Blend 50mg †
muscle loss by PRIMING YOUR SYSTEM TO TURN ANABOLIC. Tienshi ginseng root extract
Rosa roxburghii fruit extract† Daily Value not established.
HOW? Other ingredients: Citric acid, malic acid, natural fl avor, beet
root juice, silicon dioxide, sucralose, calcium silicate.
Sculpt Nation’s POST is perfect for men and women who want to get
LEANER, FASTER, STRONGER, and enjoy dramatically improved
performance while reshaping their bodies IN RECORD TIME.
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3 BLOW TORCH EXTRA CALORIES ALL DAY LONG Burn Supplement Facts
Without Eating Less or Exercising More Serving Size 2 Capsules, Servings Per Container 30
Amount Per % Daily
Serving Value
4 Turn Your Body Into a VIRTUAL FURNACE by Increasing B.A.T
Epigallochatechin (from green tea leaf extract) 300 mg †
Cayenne fruit extract (Capsimax™) 100 mg †
5 MOBILIZE FAT CELLS, Then Incinerate Them Caff eine 100 mg †
Before They Can Resettle in Your Body Grains of Paradise seed extract (Paradoxine®) 30 mg †
Yohimbine hydrochloride 6 mg †
Rauwolscine 3 mg †
† Daily Value not established.
BURN PM uses powerful sleep enhancers to help suppress cortisol while Other ingredients: Hydroxypropylmethylcellulose, microcrystalline
cellulose, magnesium stearate, and silicon dioxide.
a thermogenic all-star team INCINERATES FAT WHILE YOU SLEEP.
BURN takes over during the day, helping your body burn extra Turmeric Supplement Facts
Serving Size 2 Capsules, Servings Per Container 30
calories without eating less while raising your metabolic rate
Amount Per % Daily
and MOBILIZING FAT THEN DESTROYING IT FOR GOOD. Serving Value
Proprietary Blend 1.32 g †
Then TURMERIC helps clamp down on cortisol and the infl ammation Turmeric root
Turmeric root extract (95% curcuminoids)
many scientists now believe is tied to belly fat gain. Black pepper fruit extract (BioPerine®)
† Daily Value not established.
When you kick your fat burning machinery into high gear day and night while Other ingredients: Gelatin, magnesium stearate, silicon dioxide..
squashing infl ammation, you’ll drop fat faster than you ever dreamed possible.
Supplement Facts
Serving Size 2 Capsules, Servings Per Container 30
Amount Per % Daily
The FAT LOSS STACK is a quantum leap Proprietary Blend
Serving
1.32 g
Value
†
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1 HGH BOOST naturally revs up your Human Growth Hormone Levels Amount Per % Daily
Serving Value
which are absolutely essential for building muscle and burning fat.
Creatine monohydrate 5g †
2 TEST BOOST skyrockets your testosterone levels - without adequate † Daily Value not established.
T-levels, building muscle and getting lean are fl at-out impossible Other ingredients: Citric acid, natural fruit punch
fl avor, beet root juice, sucralose.
Forget that, you NEED to pack on slabs of lean, powerful, ripped mass… † Daily Value not established.
Other ingredients: Gelatin, microcrystalline cellulose,
silicon dioxide, magnesium stearate.
Well, if your HGH and TESTOSTERONE are too low, you can forget
gaining muscle and maintaining it.
HGH Boost Supplement Facts
Serving Size 2 Capsules, Servings Per Container 30
If you’ve been struggling to finally pack on muscle, or if you’ve hit a
Amount Per % Daily
plateau that you can’t break through no matter what you do in the gym, Serving Value
the SCIENTIFIC BREAKTHROUGH you’ve been waiting for is here. Vitamin B6 (as pyridoxine hydrochloride) 20mg 1176%
Tribulus terrestris fruit 250mg †
L-leucine 150mg †
L-arginine hydrochloride 150mg †
L-glutamine 140mg †
L-lysine hydrochloride 90mg †
Gamma-aminobutyric acid 75mg †
L-isoleucine 60mg †
L-valine 55mg †
L-ornithine hydrochloride 25mg †
Colostrum 25mg †
Glycine 10mg †
† Daily Value not established.
Other ingredients: Gelatin, microcrystalline
cellulose, silicon dioxide, magnesium stearate.
Contains milk.
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TEST BOOST
OPEN THE FLOODGATES ON YOUR BODY’S
#1 MUSCLE BUILDING HORMONE.
Guys, trying to gain muscle or get lean with low
testosterone levels is fl at-out impossible.
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HGH BOOST
IF YOUR BODY IS LACKING IN GROWTH
HORMONE, YOU CAN FORGET HAVING
A LEAN, POWERFUL PHYSIQUE.
HGH BOOST is ideal for men and women who want to naturally raise the
hormone most responsible for giving them their dream body in record time.
9 INCREASING STRENGTH
getting stronger with low HGH will only lead to frustration
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PROTEIN
FAT LOSS… MUSCLE GAIN… SUPERIOR
ATHLETIC PERFORMANCE… ALL
DEMAND ONE ESSENTIAL NUTRIENT
If you want an enormous boost, give PROTEIN a try
and you’ll instantly see (and taste) the difference.
Doesn’t matter if you’re a bodybuilder, Crossfitter, man or woman looking Protein Vanilla Supplement Facts
to lose fat, tone up, and get your dream body… if your body isn’t supplied Serving Size 1 Scoop (31g), Servings Per Container 30
Amount Per % Daily
the highly-absorbable, HIGH QUALITY PROTEIN it needs, you’ll never Serving Value
reach your goals. Calories 110
Total Fat 1g 1%*
Sculpt Nation’s PROTEIN is highly-digestible and sports Other ingredients: Whey protein isolate, whey protein concentrate, cocoa
powder, natural fl avors, acesulfame potassium, anti-foam.
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BCAAS
NEVER SUFFER THROUGH POST WORKOUT
MUSCLE LOSS, SLOW RECOVERY,
OR PAINFUL SORENESS AGAIN.
No bloating. No energy crash. Just a delicious,
steady flow, of the BCAAS your body needs
When you work out hard without Oh, and if you’re trying to burn fat, † Daily Value not established.
Other ingredients: Citric acid, natural fruit punch
BCAA support, that’s exactly BCAAS are the perfect solution. fl avor, beet root juice, sucralose.
what you’re doing - pushing They supply your body with the
your engine without the fuel protein it needs to protect your
it needs to run optimally. lean mass without excess calories.
This lets you DROP FAT without
However, when you fuel your body
losing precious LEAN MUSCLE.
with the specific bled of BCAAS
your muscles need to grow bigger, BCAAs are perfect for both men and
stronger, and more explosive. women who want to dramatically
improve performance and rapidly
achieve their BEST BODY EVER.
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CREATINE
RAPID MUSCLE REFUEL FOR ENHANCED
ENDURANCE, GREATER STRENGTH,
AND MORE LEAN MUSCLE MASS.
Gaining strength, packing on lean muscle, and building bulletproof
muscular endurance have never been easier… or tasted better.
3 Increase Strength
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GREENS
ONE SIP AND YOU’LL BE HOOKED.
Finally, a SuperNutrient That Improves Your Performance, Your Physique,
AND Your Health… That Doesn’t Taste Like Liquid Grass Clippings
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SCULPTNATION.COM
*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 our 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.