Beginner HOC Training
The novice HOC program combines jogging with ballistic dumbbell exercises. Grab two dumbbells and got to a local track field. Place a dumbbell on opposing sides of the track field. Start jogging and as you come to one of the strategically placed dumbbells, stop jogging and do a ballistic exercise with the dumbbell. For example, do ten dumbbell swings to chest level with each arm. Once you have completed the dumbbell swings, start jogging again and when you get to the next dumbbell, stop and do ten dumbbell clean and jerks with each arm.
Again, once you have completed the reps, start jogging again. In the beginning, try to do four laps. This will amount to a one-mile jog and eight sets of ballistic dumbbell drills. The entire workout will take ten to fifteen minutes depending on how fast you jog and how fast your do the ballistic weight training exercises. Once you can do four laps, work on getting up to eight laps. On the way to eight laps, you are going to get in great shape and you will not believe how fast the fat melts off.
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