Lesson #2: Challenge Work Outs – Tuesday or Saturday

H.I.I.T 

Over 40s HIIT Protocol

This workout can be performed as an extra short intense workout if you feel you need an extra but could NOT make all your sessions this week.
 
Step #1: Pick a form of exercise you enjoy (using a skipping rope, spin bike, rowing machine, or incline walking/hiking are particularly useful exercises for HIIT).
 
Step #2: Follow this workout structure for 20 minutes
 
 Warm up for 3-5 min to elevate your heart rate to slightly so you feel the warmth
 You’re 20 min HIIT session will then “officially start.”
 To begin, perform 30 seconds of exercise as HARD and FAST as you can; this is your first “burst interval.”
 
 Perform the next 90 seconds of exercise at a comfortable pace – MUCH slower (to recover for your next burst interval). Repeat this structure for 10 rounds .
 
 Cool down for a couple minutes after the last burst to get the blood flowing.
 
Total Workout Time: 25 minutes 
 
To recap: warm-up for 3-5 minutes. 
Then, complete 10x complete “30 seconds hard/90 seconds easy cycles.” 
Finally, finish your cardio session with a couple minutes cool down.
That’s it! This workout is challenging but incredibly effective for increasing your metabolism.