This interval training workout is a true ball buster, but perfect for fat loss. Pick your exercise machine of choice, hop on and prepare to sweat. Personally I love to do this on a rowing machine.
NOTE: PEL stands for Perceived Exertion Level. 1 is hardly any effort, 10 is maximum effort.
- 1 x cardio machine
- 3 minutes warm-up at PEL 3
- 2 minutes warm-up at PEL 5
- 5 rounds of:
- 1 minute PEL 8-9 (the sprint)
- 3 minutes at PEL 3-4 (the recovery)
- 5 minutes cool-down at PEL of 3
During the 60 seconds of the sprint, you are relying on your anaerobic energy systems. At around 45 seconds, your body has used all the ATP (Adenosine Triphosphate) and CP (Creatine Phosphate) in your muscles and then turns to your muscle glycogen stores for the next 15 seconds.
After 5 rounds of this, your muscle glycogen stores will be sufficiently drained. Because of this, for several hours after the workout is completed your body will transport glucose into your muscle cells rather than your fat cells.
In other words, you won’t gain fat until those glycogen reserves are replenished.