Tips To Remember

Never skip warm up or warm down or risk injury

Listen to your body, it is easier than you think

We will use stationary cycling for this example, which is a great introduction to interval training and slowly priming your body to a different way of working out and burning calories

That said the principle can be applied to all manner of intense exercises so have fun and experiment when you get a little more confident

IMPORTANT

RPE - is totally subjective. It is your PERCEIVED rate of exertion. Check out the little image to get an idea

ENSURE PROPER WARM UP AND COOL DOWN

This should be at a Moderate exertion, RPE 5 or 6. This is essential, particularly as you are going to be subjecting your muscles and breathing systems to a new way of training. This will increase the blood flow to the tartgeted muscles and organs and start to loosen your joints. If you skip it you may risk a painful and very inconvenient injury!



15 BEGINNER INTERVAL

WARM UP - 3 minutes RPE 5 or 6 (as described above)

1 MINUTE - FAST CYCLE RPE 7

1 MINUTE - RPE 5 - RECOVERY

1 MINUTE - FAST CYCLE- RPE 8

1 MINUTE RPE 5 - RECOVERY

1 MINUTE - FAST CYCLE RPE 8-9

WARM DOWN - 2 Minutes RPE 5 reducing to 3

TOTAL FAT BLASTING WORKOUT 

TIME = 10 minutes!!

AND YOU ARE DONE!!!!!!!

Good luck and let me know how you go!!!