Workout Plans
2017 Starter's Guide Workout thumbnail

Day 2 : HIIT Cardio

Duration 15-30 min
Equipment Yes

Use the Concept2 rower or a stationary bike and perform one of the following cardio routines.

CONCEPT2 ROWER:

  • Week 1: 10 x 100 meters at 90% intensity; rest 60 sec. between intervals
  • Week 2: 6 x 300 meters at 80% intensity; rest 90 sec. between intervals
  • Week 3: 8 x 200 meters at 90% intensity; rest 75 sec. between intervals
  • Week 4: 8 x 200 meters at 100% intensity; rest 75 sec. between intervals

STATIONARY BIKE:

  • Week 1: 10 x 10-calorie sprints at 90% intensity; rest 60 sec. between intervals
  • Week 2: 6 x 30-calorie sprints at 80% intensity; rest 90 sec. between intervals
  • Week 3: 8 x 20- calorie sprints at 90% intensity; rest 75 sec. between intervals
  • Week 4: 8 x 25- calorie sprints at 100% intensity; rest 75 sec. between intervals
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