day 1- lift + 13' HIIT (2'warm up / cool down + 4' @ 30/30 + 1 minute rest + 4' @30/30)
day 2-- intervals at 90% intensity @ 5'warm up / cool down + 20' of 1' work / 2' rest
day 3-- same as day 1
day 4-- 30-45' cardio steady state (remember, I'm a reformed cardio queen, and I see this as active recovery)
day 5-- same as day 2
day 6-- same as day 1
This suggestion made earlier in the thread is sort of what I do. I am the same way where in the past I have done tons of cardio and it never really made me spent so I was doing it for a long long time before I lifted and I dreaded going to do my low intensity lifts. I have exercised for a long long time so I was looking to decrease my gym time and maintain my body and/or hopefully increase muscle. Now i try to do
Day 1- NROWL lifts, 15 mins of HIIT 2 mins recovery 1 min sprint ( on the treadmill)
Day 2- 15 mins of HITT 2 mins recovery 1 min sprint (stairmaster) followed by 30 SS lower intensity minutes (stairmaster)
Day 3- Same as day 1
Day 4- Same as Day 2 or lower intensity cardio
Day 5- same as day 1
Day 6 - off
Day 7- off
Thoughts?
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