BPM H.I.I.T. Cardio:
“Walk and Run”


This one is as simple as the name implies. Usually most people do best with a 30 second walk, followed by a 30 second sprint. Repeat this about 8-10 times, and you should be feeling the burn. By the time you get to sprint number 3 or 4, you will very likely be feeling like death. Push through this period, and you’ll reap the benefits. As you progress, you can increase the number of rounds, or you can sprint and walk up a steep hill. This is a time tested, simple, but effective, workout. It works just as well whether you’re 15 years old, or 50. It works for high level athletes, as well as for everyday Joe’s. Try it!

BPM Abs Circuit (1-2 minutes rest between sets; perform circuit 3 times):
Sit Ups (10 reps) + Air Bike (20 reps) + Plank (30-60 seconds)

Beginner Option

BPM LISS Cardio (30-40 minutes):
Treadmill, Elliptical Trainer, StairMaster or Recumbent Stationary Bike

*Cardio tip: choose your favorite cardio machine (I like to alternate), and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but to where you could still keep a conversation going with someone if you had to.

Workout Music

EDM Set of the Day - Blastoyz (Live @ A State of Trance 850)

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