24 DAY CHALLENGE
“A New Day, A Better You”
Day 13 – HIIT CARDIO
❖ Pick a cardio of your choice… (treadmill, bike, elliptical, rowing machine, skipping rope, outdoor walk or run etc…).
❖ This HIIT cardio will take you 21 minutes. Depending on your fitness level, you can make it shorter or longer. I suggest at least 10 minutes and no longer than 30 minutes.
The Workout
1. 3-minute warm-up – go at a steady pace.
2. 20 second spring as fast as you can go (more advanced, 30 second sprint).
3. 40 second recovery – slow pace (more advanced, 30 second recovery).
4. Repeat step 2 and 3 for a total of 15 times (more advanced up to 24 times).
5. 3 minutes cool down – go at a slow steady pace.
❖ STRETCH ❖
❖ DO NOT FORGET TO DRINK PLENTY OF WATER ❖
Click Day 14 To Continue
