SIT Training
SIT or Sprint Intensive Training is a good way to burn serious calories. This is not an exercise for beginners. The basic concept of SIT is to exercise at high intensity all out effort for thirty seconds and then slow down to a moderate pace for 2 - 3 minutes for recovery. The total lengthof the workout should be around 20 - 25 minutes. Due to the high intensity of this type of exercise you should limit yourself to no more than 2 sessions per week or you could end up with some severe muscle soreness. I applied the concept to my cycling and it was awesome. Here's my workout:
- Warmup for 5 minutes - pedal at a slow to moderate pace to get your blood moving to your muscles
- Go all out for 30 seconds and then return to a moderate pace for recovery for 2 - 3 minutes
- Repeat over a 1 mile circular course
- At the end of the course you can get off the bike and do cardio for 20 seconds, plyo jacks, frog jumps etc.
- Repeat the circuit four times with 20 seconds of cardio cardio after completing each circuit
- Cool Down - Always stretch after an intensive workout like this. This workout targets your hamstrings so make sure you stretch them.
