Today’s Fat Burning Boot Camp Workout Video of The Week is going to be a little different.  Each week I deliver a FREE kick-@$$ High-Intensity Interval Training (HIIT) workout video.  These workouts are hands-down the most efficient and effective workouts you’ll find for rapid fat loss and fitness.

However, you can’t train with HIIT all the time.  You’ll burn out for sure.

Personally, I perform HIIT resistance/cardio workouts on Monday, Wednesday and Friday.  In a half-hour I blast my body, burn tons of calories and boost my metabolism through the roof for the rest of the day.  On Tuesday and Thursday I perform HIIT sprint workouts.  More metabolic boost along with speed development.  Minute for minute, sprint work is the very best type of cardio you can do. 

But, as I’ve said you can’t be all HIIT all the time.  On the weekends I tone it down and do more traditional low-moderate intensity, longer duration, “fat-burning” cardio.

Side note:  while you burn a higher % of fat during low-moderate intensity cardio, you don’t burn nearly as many calories, and you don’t get the fat-burning metabolic boost for the rest of the day that comes with HIIT.

Question:  Why bother with low-moderate intensity cardio then?

Answer:  First, like I said, you can’t do HIIT all the time.  You’ll burn out.  Second, if you enjoy activities like jogging, biking or just getting on a Step Mill for 45 – 60 minutes and zoning out it’s great.  Also, low-moderate intensity exercise is great for beginners, reducing stress, dealing with tough emotional times, and is great for general health and wellness.  I personally go for a long run on Saturday to “get away.”  I either listen to an educational audio or hit the random button and listen to my favorite songs.  I’m also working on building up my running endurance as a personal challenge because I’ve always sucked at running.   Then on Sunday’s my girlfriend and I try to run together for about 30-minutes before breakfast.  It’s a healthy thing to do together and it starts the day off great!

Wow!  I really babbled on quite a bit, and I haven’t even gotten into today’s workout.  Let’s move on.

As you’ll see in the video, I taped this WOW on a rainy Saturday when I was supposed to do a long run.  Instead of skipping my workout, I just improvised and did an indoor cardio workout. I ended up getting not only a great workout, but a great skills development session.

For the workout, I took 4 locomotion drills that you normally see in a HIIT workout and turned them into a 45-minute skill developing, low-moderate intensity cardio workout!

Check out this low-moderate intensity indoor cardio workout:

I really enjoyed this workout, and it was a great chance to get back to basics.  It did end up being a nice day, so after I did this workout I got out and ran a 5K.

Now, get after it and let me know what you thought of the workout of the week by posting a comment below.

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – If you’re looking to spice up your home workout program make sure you keep checking in for my Workout of the Week

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.