This week is all about stepping it up with more intensity and bigger efforts. Recovery will be reduced and weight will be added.
Find a local hill or incline. It could be at your local park or a local street – the steeper, the better. Measure approximately 100 metres (step it out). Your aim is to run at 70 per cent of your maximum speed up the hill. Your legs should be burning at the top of each hill repetition. To keep your heart rate elevated for maximum fat burning, jog back down the hill as slowly as you wish, but try not to walk. Once you get to the bottom of the hill, you need to repeat until you have completed your nominated reps.
Option A
x20 hills
Option B
x15 hills
Option C
›› x10 hills
NEXT: Try our week one cardio workout
Words and workout by Sheena-Lauren, images by Damien Bowerman Photography
