Factual body response Workout
This workout is on the CardioGuru Fitness App.
Includes timed Music Mix with audio coaching by Scott Alexander
This is an advanced workout for both men and women devised by Master HIIT trainer Scott Alexander that will force the body to trigger fight or flight Catecholamine hormones from the adrenal glad in its response to this intense “survival” type of HIIT training.
This workout is best performed using a Wattbike which will place greater demand upon the metabolism than any other “ indoor cardio machine” ( You can use a concept 2 rower / Ski Erg or treadmill)
The HIIT protocol for this workout has been altered by Scott Alexander so the body deploys (the special forces of fat busting) more catecholamine's which break apart stubborn body fat that will be used to fuel this gruelling 8 min session.
This workout has the added stimuli of a push “hypertrophy leg based“ exercise intervals after the nominated “cardio” sprint type “push intervals.
Performed correctly, the demand upon the body’s metabolism will force a significantly large spike in EPOC (Excess Post-Exercise Oxygen Consumption) also known as the “after burn” which means the body will continue to burn fat “post workout” for up to 36 hrs.
During the onslaught on stubborn fat cells, the body will lower insulin, hence raising growth hormone – GH, this in turn forces the release of more free fatty acids. The intensity needed to complete this workout will ensure the body burns fat at such a high rate it will prohibit these released free fatty acids that will be pumping through your blood stream from entering “re-esterification”.
PUSH PAUSE PUSH REST PUSH PAUSEPUSH REST etc…..
Open the link above to download the full workout. You will note the push intervals are broken down into “Cardio HIIT” and “Leg Hypertrophy HIIT”. Hence the first push is performed on a cardiovascular machine. It is highly recommended you elect the use of the Wattbike here. The demand upon the body will be up to 30% greater with the Wattbike where you should aim to average 200+ watts per interval (men) and 140 + watts per interval (women).
After the “ Cardio HIIT Interval” You will have a count down into a 20 second“pause interval” Use this time to dismount from the cardio machine and position yourself for either one leg Bulgarian squats or“ sandbag/smash ball/ Vipersquats” You will then keeping perfect squat form, slowly lower downward, ass to the grass and then “explode” upwards with a fast tempo. Keep this movement going for the entire interval which then leads to your “ rest or another “cardio push” interval zone.