Cardio Programs

Below is a list of 3 different types of cardio. HIIT, MISS & LISS. All types of cardio are very effective in their own unique way, the choice of cardio you wish to perform is up to you, all cardio options below are created equally so it does not matter which option you choose, that's all just your own personal preference. You can perform the cardio of your choice on any day that you choose, pick any of the following 21 options from any of the following categories below.

 

YOU ARE TO PERFORM A MINIMUM OF 3 CARDIO SESSIONS PER WEEK.

 

HIIT (High Intensity Interval Training) cardio

High-intensity interval training (HIIT) is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. Usual HIIT sessions may vary from 10-25 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning. HIIT results in great "after-burn effect which causes you to burn calories for hours after your workout is completed, it is referred to as EPOC (Excess Post-exercise Oxygen Consumption), basically a measurement of how large the metabolic disturbance of your workout was; it measures how long it takes your metabolism to return to normal baseline after exercise. The higher the epoc, the more fat that particular workout burns after the workout is over. Additionally, HIIT results in increased HGH levels. HGH is a hormone that burns fat while preserving muscle.

 

HIIT Cardio

Outdoor sprints 100% Max Effort

15 seconds sprint 20% or less Max Effort

2 minute slow walk

Sets 8

 

HIIT Cardio

Skipping 100% Max Effort

30 seconds fast skipping 20% or less Max Effort

30 seconds long slow skips

Sets 15

 

HIIT Cardio

Stairs 100% Max Effort

30 seconds steep incline fast run 20% or less Max Effort

1 minute walk

Sets 10

 

 

HIIT (HIGH INTENSITY INTERVAL TRAINING) 100% max effort followed by a 20% or less rest period equals one set, then repeat.

MIIS (Moderate Intensity Sustained State) cardio

Moderate Intensity Sustained State (MISS) is a form of moderate intensity exercise about 40-60% max effort. Usual MISS sessions may vary from 18-30 minutes. These moderate intense workouts are great for extra calorie expenditure which leads to greater overall fat loss. MISS is a great tool for burning a lot of calories and the more calories you burn the greater of a calorie deficit you are going to be in which again will result in greater overall fat loss. MISS is great for increasing your metabolism and improving your hormone profile not to mention really good for your heart! (the most important muscle in your body!)

 

 

MIIS Cardio

Run/Jog

Max Effort 40-60%

Duration 25 minutes

 

MIIS Cardio

Skipping

Max Effort 40-60%

Duration 20 minutes

 

MIIS Cardio

Stairs

Max Effort 40-60%

Duration 22 minutes

 

MISS (MODERATE INTENSITY SUSTAINED STATE) Moderate intensity cardio where heart rate is kept up.

LISS (Low Intensity Sustained State) cardio

Low Intensity Sustained State (LISS) is a form of low intensity anaerobic exercise about 20-30% max effort. Usual LISS sessions may vary from 20-60 minutes. These low intense workout are similar to MISS, they are great for extra calorie expenditure which leads to greater overall fat loss. LISS is a great tool for burning calories and the more calories you burn the greater of a calorie deficit you are going to be in which again will result in greater overall fat loss. LISS is great because its low intensity and does not take such a toll on your CNS (Central Nervous System) and also does not take too much away from your weight sessions as HIIT or MISS would. The fat oxidation (during) LISS cardio tends to be higher when compared to HIIT or MISS cardio, however the (post-exercise) fat oxidation and/or energy expenditure tends to be much lower compared to HIIT and MISS.

 

LISS Cardio

Walk

Max Effort 20-30%

Duration 60 minutes

 

LISS (LOW INTENSITY SUSTAINED STATE) Low intensity cardio for a longer duration of time.

HIIT, MISS & LISS all have their own pro's and con's, I advise you to use a mixture of all 3 types of cardio sometime during your program to get maximum benefits.