Training today is great combination of cardio and strengthening exercises, it is interval training and you already know that intervals are excellent for losing fat fast, improving endurance and developing strenght. You can do this workout at home or in the gym, alone or with somebody, no equipment needed.
Let`s burn some calories, burn fat and have fun!
Pavla
Training:
- Fat loss interval workout, 3 rounds
- 20min treadmill - stair master, mode: fat burn, speed 11
- modification for treadmill: brisk walking 30min or jogging 20min
Fat loss interval workout
Recommendations:
- interval training, 30min total
- 3 rounds
- do maximum reps in minute 2, 4, 6, 8, 10
One round:
- jump rope, 1min
- push ups, 1min
- jump rope, 1min
- cross lunge, 1min
- jump rope, 1min
- triceps dips, 1min
- jump rope, 1min
- squats, 1min
- jump rope, 1min
- plank: feet in x out, 1min
My results:
2) 39, 30, 32 reps
4) 39, 31, 33 reps
6) 54, 59, 67 reps
8) 39, 38, 37 reps
10) 54, 48, 54 reps
Really challenging for me were push ups (of`course:-)) and plank- feet in x out in fast speed.
Photos after workout
Diet:
- drinking: 4liters of clear water
- breakfast 6.30am: 2 whole wheat toasts with peanut butter, banana, orange juice
- snack 9.30am: orange
- lunch 12: mexican bean salad, cottage cheese
- snack 3.00pm: strawberry smoothie
- dinner 6.00pm: grilled salmon with asparagus and broccoli
- snack 9.00pm: 1/3cup of almonds
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