HIIT is training which involves short bursts of activity followed by a short period of rest or recovery. HIIT can be applied to running or just about any cardio exercises. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat. HIIT will accomplish two goals: it will help accelerate fat loss and improve aerobic and anaerobic endurance. While no one can guarantee any specific results but it is feasible that after an 8-week cycle of HIIT combined with weight training, you will be able to notice a positive change to your body.
General Warm-up/Flexibility Routine
Touch Toes - 15 Reps (Touch toes quickly, come right back up and repeat)
Lunges - 10 reps/leg
Side Lunges - 10 reps each direction
High Knees - 25 yards
Arm Circles - 20 reps
Trunk Twists - 20 reps
Side Bends - 20 reps
30 Seconds Brisk Walk, 30 Seconds Sprint repeat for 10min.