Ryan Milton Aug 2017






Its cardio time! You want the fat loss, you want the heart health, you want all the benefits of doing some good ol’ cardio training but you don't want to spend hours on the treadmill do you?


High Intensity Interval Training will save you a ton of time and give you even better results!


To put it simply, high intensity interval training basically means doing bouts of near maximal output with intervals of rest incorporated. 


This repeated action of spiking and dropping the heart rate produces far better results than jogging or doing solid state cardio alone. 


Benefits include:


1. Better Endurance

HIIT has been shown to increase overall cell endurance during any type of exercise. After doing a HIIT training protocol for a number of weeks you can expect better overall endurance doing anything at all!


2. Better Caloric Burn

HIIT has been shown to burn more calories in less time! Just 15-20 minutes of a proper HIIT protocol will burn as many calories of 1 hour of running or jogging!


3. Effective Energy Usage

HIIT training will better adapt your body to dealing with repeated bouts of energy out put. It will help remove toxins from your muscles as well as improve overall energy system usage. 


4. Metabolic Boost

HIIT will help your body consume more oxygen leading to an increased metabolic effect. This means burning more calories at rest throughout the day. 


5. Overall Long Term Calorie Burn

HIIT produces a long lasting caloric burn effect for up to 24 hours after the training session. This leads to better fat loss and calories burnt overall. 


How to get started


Warm up!

In just a few seconds you will be pushing your body to its limit! Take the time to do an effective warm up to produce better training output and help prevent potential injury. 



Superset these exercises for 2 rounds to complete warm up


1. Butt kicks 20 reps

Stand with your legs shoulder-width apart. Your arms should be bent at your sides.

Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down.

As the right leg comes down, flex your left knee and kick your left foot up toward your glutes.


2. Skaters 8 each leg

Start in a small squat. Jump sideways to the left, landing on your left leg.

Bring your right leg behind to your left ankle, and don't let it touch the floor.

Reverse direction by jumping to the right with your right leg. This completes one rep.


3. High Knees 20 Reps

Stand up straight and place your feet about hip-width apart.

Place your hands palms down facing the floor, hovering just above your belly button.

Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.

As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time. Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.



Pick your favorite cardio exercise and get ready to turn it into a fat burning, metabolic boosting annihilator! 


HIIT Protocol 


30 seconds of MAX intensity!

You must be pushing your limit! Work as hard as you can for 1 minute.


Rest 60 seconds

This can be a slower pace or a complete stop depending on the exercise of choice.


Repeat for 15-20 minutes!


Example: Sprints


Sprint all out for 30 seconds, completely rest for 1 minute and repeat for 15-20 minutes


You did it!

Make sure you take time afterwards to cool down. Do 5-10 minutes of walking to let the body recover before going on with the day. 


Practice this protocol 2-3 times a week depending on your goals for the most optimal results! 


Enjoy the incredible benefits that come from this type of training and let me know if you have any questions!


Your coach,

Ryan Milton




LAS VEGAS, NV, 89148


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