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Turbulence Training Bodyweight Workout
4-Week Program
Turbulence Training Interval Training Guidelines
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•
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Research has shown that interval training is very effective for fat loss.
Finish each interval workout with stretching for the tight muscle groups only.
Here are beginner and intermediate/advanced interval workouts. Choose the
appropriate workout and do it after your bodyweight exercises.
Beginner Interval Workout
• Warm-up for 5 minutes using the same mode of exercise you will use for intervals
(i.e. if you are going to run for intervals, make sure you warm-up with running,
progressing from light to more intense exercise).
• Exercise for 1 minute at a hard pace (at a subjective 7/10 level of effort – this should
be slightly harder than normal cardio pace).
• Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a
subjective 3/10 level of effort).
• Repeat for a total of 4 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
Minute by
Minute
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
20 minutes total
Type
Warm up
Warm up
Warm up
Warm up
Warm up
Hard
Easy
Easy
Hard
Easy
Easy
Hard
Easy
Easy
Hard
Cool Down
Cool Down
Cool Down
Cool Down
Cool Down
Intensity
Level
3 out of 10
4 out of 10
4 out of 10
5 out of 10
5 out of 10
7 out of 10
3 out of 10
3 out of 10
7 out of 10
3 out of 10
3 out of 10
7 out of 10
3 out of 10
3 out of 10
7 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
3 out of 10
Notes
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