Michael Del Monte s Fat Melting HIIT Workouts You've Never Tried

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1 Michael Del Monte s Fat Melting HIIT Workouts You've Never Tried 2011 Flavilicious Fitness. All Rights Reserved 1

2 12- Week Cardio Fat Loss Program Use this program for your cardiovascular training to make FULL-BODY-LICIOUS a complete training program. This program is designed as a supplement to the FULL- BODY-LICIOUS 5-day workout system. These workouts are structured in a progressive, systematic way. The goal is to increase your metabolism by including higher intensity cardio training. Implement cardio into your training when ready. This program is designed as 3 days a week, with the 3rd day dedicated for a long steady cardio day for endurance training. You may also do cardio following your training 3 days a week when you are ready to do so, using your standard gym equipment. Again, when you are completing your FULL-BODY-LICIOUS workouts within 45 minutes or feel that you are ready, add in these or any standard cardio for a complete training program. Write every workout down so you can measure your progress. No one workout is for everyone...some may not need 3 days of cardio to reach their goal. This is for those who can manage fitting cardio into their daily routines. Combine this 12- week cardio fat loss program with the 5-day FULL-BODY-LICIOUS program for a complete training program guaranteed for fat loss, weight management and overall health. NOTE: Proper warm-up should still be included prior to weight training workouts. These workouts are SPECIFIC CARDIO SESSIONS WHICH REQUIRE THEM TO BE COMPLETED ON THEIR OWN. NOTE: The workout itself indicates the set repetitions and rest for the specific workout: general and specific warm-ups are vital prior to doing these interval sessions. NOTE: Your 3 rd cardio workout each week should include a long steady workout (begin at what you can and work up towards 60 minutes of consistent cardio) Flavilicious Fitness. All Rights Reserved 2

3 WARM UP (for workout 1 & 2) PART 1: General Warm-Up Easy running for 800 metres to 2 miles **REPEAT THIS FOR THE COOL DOWN AS WELL** Goal: warm-up your core temperature before engaging in the intervals PART 2: Specific Warm-Up metres for each exercise 1. Arm Circles 2. Shoulder Rotations 3. Arm Swings 4. High Knees (A's) 5. Leg Extension (B's) 6. Butt Kicks (C's) 7. Leg swings frontwards/backwards 8. Leg swings sideways 9. Toe Walks 10. Heel Walks Goal: activate your specific running muscles PART 3: Short Accelerations (We didn't do this in the video but you may want to include this... your choice) 3-6 x metre accelerations where you start running at a controlled pace and quickly pick up the pace to the point where you are nearly sprinting. Goal: really get your body ready for the workout 2011 Flavilicious Fitness. All Rights Reserved 3

4 Your 12-Week Progression Program Week 1: Workout 1: 5 x 200M with 90 seconds rest + 5 x 100M with 60 seconds rest. Workout 2: 4 x 30 second hill with jog down hill for recovery. Week 2: Workout 1: 3 sets of 300M + 200M + 100M with 90 seconds rest between each. Workout 2: 5 x 30 second hill with jog down hill for recovery. Week 3: Workout 1: 3 sets of 3 x 200M with 60 seconds rest after each 200M and 3 minutes after each set. Workout 2: 6 x 30 second hill with jog down for recovery OR 8 x 200M with 60 seconds rest. Week 4: Workout 1: 100M + 200M + 300M + 400M + 300M + 200M + 100M with 90 seconds rest between each. Workout 2: 7 x 30 second hill with jog down for recovery. Week 5: Workout 1: 5 x 300M with 90 seconds rest + 5 x 100M with 60 seconds rest. Workout 2: 4 x 45 second hill with jog down for recovery. Week 6: Workout 1: 3 sets of 400M + 200M + 200M with 90 seconds rest between each. Workout 2: 5 x 45 second hill with jog down for recovery Flavilicious Fitness. All Rights Reserved 4

5 Week 7: Workout 1: 3 sets 3 x 300M with 2 minutes rest after each 300M and 4 minutes rest after each set. Workout 2: 6 x 45 second hill with jog down for recovery. Week 8: Workout 1: 100M+ 200M + 300M + 400M + 400M + 300M + 200M + 100M with 90 seconds rest between each. Workout 2: 7 x 45 second hill with jog down for recovery. Week 9: Workout 1: 4 sets of 300M + 200M + 100M with 90 seconds rest between intervals and 3 minutes between sets. Workout 2: 6 x 45 second hill with jog down for recovery. Week 10: Workout 1: 3 sets of 600M + 200M with 2 minutes rest after the 600M and 4 minutes rest after the 200M. Workout 2: 7 x 45 second hill with jog down for recovery. Week 11: Workout 1: 200M + 300M + 400M +600M + 400M + 300M + 200M with 2 minutes rest between each. Workout 2: 8 x 45 second hill with jog down for recovery. Week 12: Workout 1: 2 sets of 600M + 400M + 200M with 2 minutes rest between intervals and 4 minutes rest between sets. Workout 2: 10 x 45 second hill with jog down for recovery Flavilicious Fitness. All Rights Reserved 5