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30 Days to Summer Fit, Day 7: Start your workout with a sense of intensity

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We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

We’re one week in, and we hope you’re feeling great! We’re kicking up the notch today with a one-hour cardio workout from Barry’s Bootcamp trainer TL (Tommy Luke Stracke): Start your workout with a sense of intensity.

Keep reading for tips from TL on how to maximize your workout.

Cardio-Begining-Middle-End of Workout

Break up the cardio part of your workout into three different rounds.  Not only will this get your body warmed up and prevent injury but it will also do something very desirable for most people - BURN FAT!   By getting your body in a fat burning mode right out of the gate during your 60min workout is so important.  After your first round of cardio your heart rate will drop a little bit during your subsequent resistance round, but get ready because it will be going back up again as you finish and head to your next cardio round.

I always use the analogy of a car on a freeway or a car driving around the city streets. When do you burn the most gas? It’s the stop and go especially in San Francisco up those hills. Challenge yourself by implementing my interval system and watch your body change shape.

Day 7: Kick Up Your Cardio

Challenge:

Start your 60min work out with a sense of intensity!

-15 min cardio- on stationary machine or run (after 2min should be hard to talk or you’re not pushing hard enough)

-15 min resistance - this could be body weight, or bands, or free weights or kettlebells etc. (tearing muscle fibers during strength training will increase your metabolism and help you burn…..FAT!)

-10 min cardio- on stationary machine or run or jump-rope,plyometrics, burpies, mountain climbers, jumping jacks or all of the above. The possibilities are endless!  just move and move with purpose.

-10/15 min resistance - this could be body weight, or bands, or free weights or kettle-bells etc. (tearing muscle fibers during stregnth training will increase your metabolism and help you burn…..FAT!)

-10/15 min cardio- on stationary machine or jog (using your heart rate monitor, checking your pulse or holding on to your stationary machine HR receptors keep HR at a 135-140 HR for optimal fat burning for most people 25-45years of age.)

Even if you can’t do the full hour, see what you can accomplish! You can always work up to more.

Did you feel the burn? Let us know in the comments, or using #30DaysToSummerFit.

2 Responses leave one →
  1. Linda permalink
    May 28, 2014

    I do Interval workouts three days a week, MWF. My target AT is 159. The goal is get within 10 below my AT. The workout is geared in a similar way as described above. Burn many more calories and my metabolic rate will stay elevated for another 12 hours. I love these workouts! I really feel alive!!!

    • lenora permalink
      May 28, 2014

      This might be a stupid question, but what is AT? Thanks!

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