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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 7, Day 44

HIIT and Tabata are great ways to condense your cardio workout into a shorter amount of time without missing out on any of the benefits.

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HIIT and Tabata are similar, in that they both alternate work and rest intervals, allowing you to maintain an elevated heart rate for a longer period of time than if you simply tried to do a solid-state cardio workout. The difference between the two methods is that HIIT tends to employ an equal ratio of work to rest, whereas Tabata uses shorter work intervals, and even shorter rest periods.

Use whichever method feels best to you. I guarantee that either will help you reach your goals if you do them consistently.

Option 1 HIIT

30 seconds work/30 seconds rest for 12 sets, or 1 minute work/1 minute rest for 6 sets

Option 2 Tabata

20 seconds work/10 seconds rest for 8 sets

Day 44: Core Circuit


1-3 sets of 30-60 seconds
Plank Plank

Side Plank

1-3 sets of 30-60 seconds
Side Bridge Side Bridge

Bicycle crunch

1-3 sets of 30-60 seconds
Air Bike Air Bike

Knee Raise

1-3 sets of 30-60 seconds
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

Back Extension

1-3 sets of 8-12 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

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