30/60 Ultimate Burst Cardio

©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved

30/60 Ultimate Burst Cardio Welcome to 30 / 60 Ultimate Burst Cardio... My secret to easily unveil your hidden Abs!

Here's what makes this cardio program different from the others... 30 / 60 Ultimate Burst Cardio is a revolutionary easy way of doing cardio for maximal fat loss in the shortest amount of time. I created this cardio to help you break your fat loss plateau, torch stored abdominal fat, unveil your hidden abs, reduce your body fat percent, and improve your mile running time in the process. Cardio training is just like any other training. In order to see results, you must follow a structured program. Going to the gym and winging your cardio routine is the same as winging your workout routine, results if any would be sporadic and not consistent.

Here's how it works... The 3 Phases of 30 / 60 Ultimate Burst Cardio. One Mile Warm Up Phase You start with a 6- 14 minute (depending on fitness level) one mile run. This would be the warm up to prepare you for the burst training. In the first week I don't expect you to have your best one mile run time. But by week three I expect you to start challenging yourself to improve your one mile running time. After your mile run, walk (cool down) for 2 minutes before starting the Burst phase Burst Phase The Purpose of the burst phase is to deplete your glycogen storage and force your body to use stored fat as fuel for the workout. This is the most important part. The definition of Burst is-A sudden outbreak or outburst; an explosion. That's what I expect of you when you sprint for 30 seconds. Start with a 30 second burst (explosive all out sprint). Then walk for 60 seconds to let the heart recover. Repeat 5-10 times depending on your training week. 1 Mile Target Burn Phase Finish with a 1 mile jog or walk. It should take you about 10-20 minutes depending on your speed. There is no race for time here, so don't get carried away and start sprinting. After Burst training, your body should already be in the fat burning stage. The 10 to 20 min you spend doing the Target Burn phase will maximize the total amount of stored fat you burn. The longer you are in the target burn phase, the more stored fat you'll burn. That's why it is important not to sprint during the “Target Burn” phase. With that said, here is your 8 week 30 / 60 Ultimate Burst Cardio program to help you break your plateau, torch stored abdominal fat, and unveil your hidden abs. ©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved

30/60 Ultimate Burst Cardio

8 weeks out Sessions per week Perform 2 cardio sessions Training Options Outdoor running Treadmill elliptical- if you cant run (Resistance between 12-14 for all out) Warm up Phase 1 mile run. However long it takes (11-14 min) 30Sec / 60sec Burst Phase 30 seconds burst (all out sprint) 1 min recovery Repeat 5 times Target Burn Phase 1 Mile jog or walk (10-20 min)

©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved

30/60 Ultimate Burst Cardio

7 weeks out Sessions per week Perform 2 cardio sessions Training Options Outdoor running Treadmill elliptical- if you cant run (Resistance between 12-14 for all out) Warm up Phase 1 mile run. However long it takes (11-13 min) 30Sec / 60sec Burst Phase 30 seconds burst (all out sprint) 1 min recovery Repeat 6 times Target Burn Phase 1 Mile jog or walk (10-20 min)

©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved

30/60 Ultimate Burst Cardio

6 weeks out Sessions per week Perform 3 cardio sessions Training Options Outdoor running Treadmill elliptical- if you cant run (Resistance between 12-14 for all out) Warm up Phase 1 mile run. Should be at least 30 seconds faster by now (10-13 min) 30Sec / 60sec Burst Phase 30 seconds burst (all out sprint) 1 min recovery Repeat 7 times Target Burn Phase 1 Mile jog or walk (10-20 min)

©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved

30/60 Ultimate Burst Cardio

5 weeks out Sessions per week Perform 3 cardio sessions Training Options Outdoor running Treadmill elliptical- if you cant run (Resistance between 12-14 for all out) Warm up Phase 1 mile run. Should be 30 seconds faster by now (9-13 min) 30Sec / 60sec Burst Phase 30 seconds burst (all out sprint) 1 min recovery Repeat 8 times Target Burn Phase 1 Mile jog or walk (10-20 min)

©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved

30/60 Ultimate Burst Cardio

4 weeks out Sessions per week Perform 4 cardio sessions Training Options Outdoor running Treadmill elliptical- if you cant run (Resistance between 12-14 for all out) Warm up Phase 1 mile run. Should be at least 1 min faster by now (9-12 min) 30Sec / 60sec Burst Phase 30 seconds burst (all out sprint) 1 min recovery Repeat 9 times Target Burn Phase 1 Mile jog or walk (10-20 min)

©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved

30/60 Ultimate Burst Cardio

3 weeks out Sessions per week Perform 4 cardio sessions Training Options Outdoor running Treadmill elliptical- if you cant run (Resistance between 12-14 for all out) Warm up Phase 1 mile run. Should be at least 30 seconds faster by now (8-11 min) 30Sec / 60sec Burst Phase 30 seconds burst (all out sprint) 1 min recovery Repeat 10 times Target Burn Phase 1 Mile jog or walk (10-20 min)

©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved

30/60 Ultimate Burst Cardio

2 weeks out Sessions per week Perform 4 cardio sessions Training Options Outdoor running Treadmill elliptical- if you cant run (Resistance between 12-14 for all out) Warm up Phase 1 mile run. Should be 1 minute faster by now (7-11 min) 30Sec / 60sec Burst Phase 30 seconds burst (all out sprint) 1 min recovery Repeat 10 times Target Burn Phase 1 Mile jog or walk (10-20 min)

*1 week out is the same as 2 weeks out.

©2012 30 / 60 Ultimate Burst Cardio and Eze Fitness group LLC. All Rights Reserved