45 Minute Advanced Interval Post-Lifting FASTED Cardio Routine (Elliptical)

The objective of this routine is to trigger the release of catecholamines which are 'fight or flight' hormones released from the adrenal glands. These hormones convert to other hormones (dopamine, noepinephrine and epinephrin) which stimulate your aft cells to release fatty acids into the bloodstream where the
*** 30 Minute Paced Moderate Intensity Elliptical Cardio (below) can burn those fatty acids instead of recycling them.

This is best performed in a fasted state (at least 6 hours, 8+ is even better...such as first thing in the morning before breakfast but AFTER your typical 30-90 minute weight training session)....*whew*

When doing a long workout like weights + long cardio, it's been discovered that taking a 20 minute break every 45-60 minutes actually benefits a workout. Just no snacking until 30-60 minutes after you're done with your entire routine.

1. Weight Training

2. Intervals + Cardio

5 Minute Warm Up Paced Moderate Intensity
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30 Seconds Low Intensity
30 Seconds High Intensity
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30 Seconds Low Intensity
30 Seconds High Intensity
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30 Seconds Low Intensity
30 Seconds High Intensity
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30 Seconds Low Intensity
30 Seconds High Intensity
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5 Minute Very Low Intensity
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*** 30 Minute Paced Moderate Intensity

Note to corset wearers: lace within 10 minutes of returning to your normal heart rate. re-esterfication (re-storing left over fatty acids in the blood stream) begins shortly after your heart rate returns to normal.