I wanted to share a nice little cardio plan I found to be highly effective at stripping body fat.... See if you like it
First, it can be done fasted or not, but preferably you want to wait at least 3 hours after eating
May take caffeine and yohimbine HCl (.2mg per Kg of BW) before hand
Start: Warm up for 5-10 minutes at a moderate pace
1) 5-10 minutes of short intervals. Do 10-20 seconds of max work capacity sprints then 30-40 seconds of recovery at low intensity. Do his on any machine, preferably a machine you don't normally use. You can build up to 15 minutes, but start low.
2) 20-40 minutes of low to moderate intensity cardio. Get you heart rate around 140BPM. Use a machine that is familiar to get your HR in the zone (above 140BPM)
3) 5-15 minutes of long intervals. Like 30 seconds max effort, 30 seconds low intensity, or 1 min hard, 1 min low. The longer the sprint, the longer the rest. Over time you can reduce the rest while simultaneously increasing the sprint, so you would sprint for a minute and go low intensity for 30 seconds. Choose any machine
4. 3-5 minute cooldown
You are now done!
First, it can be done fasted or not, but preferably you want to wait at least 3 hours after eating
May take caffeine and yohimbine HCl (.2mg per Kg of BW) before hand
Start: Warm up for 5-10 minutes at a moderate pace
1) 5-10 minutes of short intervals. Do 10-20 seconds of max work capacity sprints then 30-40 seconds of recovery at low intensity. Do his on any machine, preferably a machine you don't normally use. You can build up to 15 minutes, but start low.
2) 20-40 minutes of low to moderate intensity cardio. Get you heart rate around 140BPM. Use a machine that is familiar to get your HR in the zone (above 140BPM)
3) 5-15 minutes of long intervals. Like 30 seconds max effort, 30 seconds low intensity, or 1 min hard, 1 min low. The longer the sprint, the longer the rest. Over time you can reduce the rest while simultaneously increasing the sprint, so you would sprint for a minute and go low intensity for 30 seconds. Choose any machine
4. 3-5 minute cooldown
You are now done!
Last edited: