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  • Minutes Cardio Cardio Burns Afterburner Effect Burns Total Cals Burned Pounds Fat Lost

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    Edy Abd Jamil
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    This document outlines an 8-round, 5 minute and 20 second high intensity interval training (HIIT) workout consisting of 30 seconds each of burpees, high knees, alternating jump squats, and clapping push-ups with 10 seconds of recovery between rounds. It also provides estimates of calories burned and pounds of fat lost per week for people doing 0, 20, 35, and 50 minutes per day of cardio exercise based on calories burned during exercise, from afterburn effects, and total daily calories burned.

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    latihan

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    Round 1.docx

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    This document outlines an 8-round, 5 minute and 20 second high intensity interval training (HIIT) workout consisting of 30 seconds each of burpees, high knees, alternating jump squats, and clapping push-ups with 10 seconds of recovery between rounds. It also provides estimates of calories burned and pounds of fat lost per week for people doing 0, 20, 35, and 50 minutes per day of cardio exercise based on calories burned during exercise, from afterburn effects, and total daily calories burned.

    Copyright:

    Attribution Non-Commercial (BY-NC)
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    4 views1 page

    Minutes Cardio Cardio Burns Afterburner Effect Burns Total Cals Burned Pounds Fat Lost

    Uploaded by

    Edy Abd Jamil
    This document outlines an 8-round, 5 minute and 20 second high intensity interval training (HIIT) workout consisting of 30 seconds each of burpees, high knees, alternating jump squats, and clapping push-ups with 10 seconds of recovery between rounds. It also provides estimates of calories burned and pounds of fat lost per week for people doing 0, 20, 35, and 50 minutes per day of cardio exercise based on calories burned during exercise, from afterburn effects, and total daily calories burned.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    of 1

    Round 1: 30 seconds Burpees, 10 seconds recovery. Round 2: 30 seconds high knees, 10 seconds recovery.

    Round 3: 30 seconds Alternating Jump Squats, 10 Seconds recovery. Round 4: 30 seconds Clapping Push Ups, 10 Seconds recovery. Round 5: 30 seconds Burpees, 10 seconds recovery. Round 6: 30 seconds high knees, 10 seconds recovery. Round 7: 30 seconds Alternating Jump Squats, 10 Seconds recovery. Round 8: 30 seconds Clapping Push Ups, 10 seconds recovery. Total time required: 5 minutes, 20 seconds.

    Minutes Cardio none 20min/day 35min/day 50min/day

    Cardio Burns 0 cals/day 230cals/day 400cals/day 570cals/day

    Afterburner Effect Burns 0 cals/day 70cals/day 360cals/day 580cals/day

    Total Cals Burned 2600cals/day 2800cals/day 3360cals/day 3750cals/day

    Pounds Fat Lost 0.0lbs/wk 0.6lbs/wk 1.7lbs/wk 2.3lbs/wk

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