Today, I’m introducing high-intensity interval training (HIIT), a type of cardio that has been demonstrated by research to release more fat from storage than typical steady-state cardio performed for the same duration. You’ll be performing this form of cardio every day this week in the same quantities. Then, next week will begin to take up the intensity of our HIIT cardio to promote additional fat-burning as the body begins to accommodate.

For today and the rest of this week, you’ll perform 35 minutes of cardio in the morning and another 40 minutes in the evenings. It’s best if you can get in these 3 separate exercise sessions at different times of day. As a reminder, here are my rules for performing cardio:

1. Always perform 2 cardio sessions a day separated by several hours.
2. Do not perform cardio right before your weight-training workout.
3. You can perform a cardio session immediately after weight training, especially if your schedule does not allow for 3 separate workouts.
4. I want you to perform one cardio session immediately after legs training to burn out lactic acid and promote recovery.

For your first cardio session each day this week, you’ll first perform steady-state cardio for 25 minutes. The pace should be intense enough that you’re breaking a sweat. At the completion of this, you’ll begin to include HIIT sessions. For the final 10 minutes of your 35-minute session you’ll take the intensity up as high as you can for 20 seconds, and then you’ll back off for 40 seconds. If you’re good at math, then you already know that you’ll be performing 10 HIIT sessions of 20 seconds followed by 10 sessions of recovery for 40 seconds. Your recovery cardio can be less intense than your steady-state. The goal is to allow your heart rate to reduce so that you can work with as much intensity as possible for the upcoming 20-second HIIT session.

Then, for your second session, you’ll perform 25 minutes of steady-state cardio followed by 15 minutes of HIIT using the same rhythm: 20 seconds of HIIT as intense as possible, followed by 40 seconds of recovery.

For your first weight-training move today, you’ll perform a superset of lying hamstrings curls followed immediately by walking lunges—just 3 supersets. Remember that you do not rest between one move and the next. And in this case you will not rest after supersets, either. You’ll perform all 3 supersets with no rest.

Next up is the first split in the program for men and women. I want women to perform Smith machine squats to better target glutes while men will perform regular barbell squats. You’ll perform 4 totals sets. The first 2 will be regular sets of 20 reps with increasing weight. For the last 2 sets, you’ll include a drop in weight—so choose a weight that you can complete about 15 reps before reaching failure, then strip off some weight and perform more reps until you’ve completed 20 for the set.

Both men and women will then perform stiff-legged barbell deadlifts next. Take a look at my video to see to perform this move. It’s important to get this one right—pushing your hips back as you bend over.

For leg extensions, you’ll use a rhythm that I believe truly forces your quads to work in isolation. You’ll raise the weight all the way up, then lower it halfway and raise it to the top again. Finish up by lowering to the starting position. That counts as one rep, and you’ll perform 20 of these for this set. Again, take a look at the video to see how I do this.

You’ll finish up today’s weight training with standing calves raises for 30 total reps. Perform 20 reps slowly with control, really emphasizing the contraction. Then you’ll finish off with 10 fast reps for each set. Perform all 30 reps without rest, and then take only a 1-minute break between each of the 4 sets.

Workout

Lying Hamstrings Curls 3 Sets/20 Reps SUPERSET: Lying hamstrings curls and walking lunges. No rest between supersets
Walking Lunges 3 Sets/20 Reps per Leg
Smith Machine Squats (Females) 4 Sets/20 Reps Sets 1-2: Straight set Sets 3-4: Drop set Rest 2 minutes between sets
Squats (Males) 4 Sets/20 Reps Sets 1-2: Straight set Sets 3-4: Drop set Rest 2 minutes between sets
Stiff-Legged Barbell Deadlifts 4 Sets/15-20 Reps Rest 2 minutes between sets
Leg Extension 4 Sets / 20 Reps Each rep to be done as 1 + ½, resting 2 minutes between sets
Standing Calves Presses 4 Sets / 20 + 10 Reps First 20 reps to be done slowly; last 10 reps to be done fast. Rest 1 minute between sets

GETHIN’S GO-TO:

As I mentioned, I split moves for men and women today for the first time on this program. I did this primarily to address the differences in how Kai and Danielle want to develop their bodies. Kai used traditional squats to emphasize overall muscle building while Danielle performed Smith machine squats with her feet placed slightly in front of her to better target glutes. You can choose whichever move you want, but my preference is that you use standard squats, the king of the muscle builders.

WHAT SUPP?

RE-KAGED® After workouts you need to get in supplements and nutrition to support recovery and muscle growth. RE-KAGED contains 28 grams of fast-digesting whey protein isolate and ProHydrolase®, a digestive enzyme matrix that supports faster breakdown of protein molecules for even better absorption. RE-KAGED also contains fermented glutamine, Creatine HCl and BetaPower®. DOSE AND TIMING: For best results, get in 1 scoop of RE-KAGED immediately after weight-training workouts to complete your PIP stack. Follow that shortly thereafter with a whole-food meal.