Two week exercise program

By incorporating higher intensity protocols—such as Tabata and high-intensity interval training HIIT —you keep your workouts at a modest length and maximize muscle breakdown, which helps boost post-workout calorie burn. Tabata, which calls for eight second cycles of work followed by 10 seconds of rest, allows you to exhaust all types of muscle fiber while elevating your metabolism.

This two-week program mandates the use of heavy compound exercises to start every weight workout. High GH, which peaks while you sleep, is a key player in the fat-burning process. On each Tabata exercise, start with a weight you can handle for 12—15 reps.

As the work drags on, your rep counts will fade. Pause only when needed, and perform partial reps if necessary to keep going the entire 20 seconds. In the first workout, perform 10 all-out second sprints, with 48 seconds of active rest.

This will amount to seconds of total sprinting. The next time out, do more: 11 sprints at 13 seconds each, with active rest diminishing by a second. You can expect a similar uptick in volume each cardio session.

Rest on days 8 and 13 to allow your body to temporarily recover from the grind of the program. This will help you bank more energy for the work days that follow. These rest days are mandatory. That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do and do more reps with the decreased weight if you can.

Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves. Already have a Bodybuilding. Sign In. Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos. View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. Do your cardio sessions first thing in the morning on an empty stomach.

No, I didn't say you can't have breakfast. You'll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours hopefully , and your body will be in its body fat-burning zone sooner on this time. If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like.

If you prefer tea, go for green tea and sweeten with Splenda if you like. Now, when you do cardio, you can go for the elliptical machine my favorite , the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes bottom and hamstring and thigh area.

Always choose for 'Manual' and go with how it feels. More Fitness Articles. Look for this banner for recommended activities.

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