4 Week Interval Training Program To Boost Your Aerobic Fitness

Improve Your Aerobic Fitness With This 4 Week Interval Training Program

Here is a 4-Week Interval Training Program that will quickly boost your aerobic fitness.

Watch the video to see instructions.

Warm-up.

1️⃣ Cycle at an easy pace for 5 mins.

2️⃣ Perform a few 15 sec sprints at about 8/10 effort with 15 secs rest in between. Cycle easy for 1 more minute.

3️⃣ Start the interval workout.

Week 1: Perform 8 x 30 sec sprints with 2:30mins rest between each sprint. Do two of these workouts with at least 1 days rest in between.

Week 2: reduce the rest between sprints to 2:15mins (15 secs less).

Week 3: reduce the rest between sprints to 2mins. (15 secs less).

Week 4: reduce the rest between sprints to 1:45mins (15 secs less).

That’s 8 workouts over 4 weeks.

I’m telling you, you must take the long rest.  Sprint hard. Recovery properly between sprints.

If you are unfit or out of shape, you can sprint at a level that suits you. It may feel like a 7-8 out of 10 rather than a 10 / 10 effort. That’s okay to start.

The goal is to get the body conditioned to take less recovery between sprints and challenge it to produce the same speed each week with less recovery.

This increases what is known as your work capacity and it tells you whether you are getting fitter or not.

Any questions?

If you are looking to lose 8-10kg's in the next 16 weeks without starving, counting calories or spending endless hours at the gym, my LOSE IT GROW IT program is open for application.
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This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio.

I'm only looking for people who are ready to make a change for 2021 and stop the yo-yo dieting.

To apply, fill out the form in the link below and I'll be in touch if you meet the requirements:

Apply Here.
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Thank you.