Time. The one thing we all want more of, cannot buy it, and never appreciate enough. It surrounds us, governs the majority of our day, and never let’s us escape. Think about the word time? We use it for almost everything. Alarm clock goes off. Don’t be late for the train. Work 9 to 5. Eat every 3 to 4 hours. Your son’s baseball game at 6. Dinner at 7:30. Make sure to get seven to nine hours of sleep. Sound like your day? Where in that crazy, non-stop schedule do you have time for your workout?
Now, this isn’t an excuse. Excuses are like assholes, everyone’s got one and they all stink…
Maybe you planned your workout into your day. Great, pat yourself on the back. If that workout of yours includes sixty minutes of revolutions on the elliptical while catching up on last week’s Jersey Shore (thank goodness it’s the last season), it’s time we have a little talk.
If you’re wasting time on the elliptical, how will you get the rest of your GTL done?
Aren’t you sick of wasting your most precious commodity only to be left with nothing to show for your investment? Time for a change. From the moment you rise, make the most out of every second of your day. Sons of Strength has the solution for you to be able to enjoy every moment (besides doing these intervals), but we promise you’ll be happy to be finished, feel a sense of accomplishment, and start seeing some real results.
Enter high intensity interval training or better known as HIIT.
You’ve probably heard of them, maybe tried them, and probably hate them. But regardless, they work! Now we want throw the science down your throat, instead let’s give you something that you can apply to your workouts right now.
Here’s a quick rundown of how to do these intervals effectively:
- GO HARD. It isn’t called high intensity for nothing. You need to kick your own ass within the given time frames. We want to aim for above 85% of your VO2 Max and eventually into supramaximal efforts. Think sprint, not marathon. You get what you put in.
- SWITCH IT UP. Boredom getting you or just want to try some new implements you’ve seen around the gym? This is your perfect opportunity to try out all those new toys like ropes, sleds, slideboard, boxing, kettlebells, and a variety more. Give the elliptical a break.
- BURN BABY, BURN. This training method will ramp up your calorie expenditure due to great Excess Post-exercise Oxygen Composition (EPOC) and the afterburn effect. Your metabolic rate will be eating up calories long after you’ve finished. Imagine sitting at your desk or at your kids’ games and still burning fat? How about for the next 48 hours?
- PROGRESS. Get better every day, every training session. This 12 week program will progressively get more difficult; progressing from positive rest periods (more than the work period) to negative rest periods (less than the work period). Don’t worry – add an extra week at any of the levels if you don’t feel prepared for the next phase.
- APPLY. We don’t want to hear any excuses so here are two tools to get these intervals done. Download the Tabata Pro Timer or purchase the GymBoss Interval Timer.
So here it is. Your SOS 12 Week Interval Progression. What are you waiting for?
DOWNLOAD IT HERE:
SOS 12 Week Interval Program
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