Depending on your fitness level you can either run or walk your way through this 30-minute pyramid session. Designed to push you hard its going to feel like a challenge, but just remember it’ll burn 200-400 calories while your doing it, and many more after you’ve finished, as it’ll keep your metabolism raised and chugging through the calories for up to 24 hours afterwards.
The Session:- Warm up: Gradually move up the levels from level 1 (very easy) to a perceived exertion level of 5 (quite hard)
- Main session:
- 5 minutes at level 5 (quite hard - You’re breathing’s deep but steady)
- 3 minutes at level 6 (hard/very hard - You’re breathing’s getting heavier)
- 4 minutes at level 7 (very hard - You’re breathing’s deep and fast)
- 3 minutes at level 8 (even harder - You’re breathing’s very fast and deep)
- 3 minutes at level 9 (your hardest effort - You’re breathing’s laboured)
- 4 minutes at level 8
- 3 minutes at level 7
- 5 minutes at level 6
- Cool Down: 5 minute power walk at level 3 (gentle activity), allow heart rate to come down slowly
- Stretch to finish.
Do this session twice a week, on non-consecutive days
Remember work hard and enjoy
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