I want to do some efficient cardio, what's a good HIIT

>>40205264
4x4 interval training.
Scientifically proved to be the most efficient and it is very good for your heart.

dont do gerillia cardio and that shit. Your heart doesnt get enough time to fill up with blood etc.

>>40205810
So what times and speeds?

>>40205810
>Your heart doesnt get enough time to fill up with blood

>working out so hard your heart can't keep up with it's own beat

>>40205918
10 min warmup, then do 4 minutes in 85-95% HR, followed by 3 minute "active rest" which is just walking uphill or running slower, depening on how well trained you are.
You should be around 50-60% of max HR before doing another 4 minute run.

Do this 4 times, then 10 minute cooldown.

>>40205966
Read up on it, and you will understand.

>>40205810
http://www.burnthefatinnercircle.com/members/4X4-high-intensity-interval-training.cfm

This should get you started =)

File: Screenshot_2017-01-30-17-24-20.png (384KB, 720x1280px) Image search: [Google]

384KB, 720x1280px

>>40206164
Yeah fuck your registration b8

>>40206552
Eh? I just googled it and I didnt need to register..

>>40206142
>85-95% HR
what

>>40206630
max hr, that is