Greg Plitt's MFT28: Day 27, Shock And Awe

Break free from the gym and supercharge your results with a hardcore Shock and Awe training session.

The MFT28 Shock and Awe workouts are brief, invigorating, high-intensity interval training (HIIT) sessions. They will help you burn fat, preserve lean mass, and potentially build more muscle. While you can HIIT it on the treadmill or stationary bike, I encourage you to break out of the gym and take your Shock and Awe outside.

These Saturday HIIT sessions should last no more than 20 minutes. You can combine virtually any of your favorite conditioning exercises into one intense workout. I prefer sprints, hill sprints, pool sprints, certain CrossFit WODs, and combinations of metabolic exercises like sledgehammer swings, kettlebell swings, sled drags, or car pushes.

With any HIIT workout, you don't exercise for 20 minutes straight. You work, rest, work, rest, and repeat. Your work-to-rest ratio will depend on your current fitness level. I encourage you to build a 20-minute workout with exercises and activities you prefer. If you're new to HIIT, check out the guidelines and options below.

Shock and Awe Guidelines ///

Beginners should follow a work-rest ratio of 1:4
15 seconds of high-intensity exercise
60 seconds of rest or low-intensity exercise
Repeat for 20 total minutes



Intermediate trainees can follow a work-rest ratio of 1:2
30 seconds of high-intensity exercise
60 seconds of rest or low-intensity exercise
Repeat for 20 total minutes



Hardcore athletes can try a work-rest ratio of 1:1
30 seconds of high-intensity exercise
30 seconds of rest or low-intensity exercise
Repeat for 20 total minutes




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