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Hope you enjoyed part 1 of the NEW YEAR REVOLUTION workout  : )

Today I want to get into the  high intensity bodyweight interval training that should be done immediately after your resistance training session.

So here we go…

Finish off your fat burning workout session with high intensity intervals in place of your usual long, slow, distance cardio. Interval training uses periods of high intensity work followed by low intensity work.

This style of training is shown in research to burn more fat, in LESS time, than traditional cardio.

Here’s one of my favorites…

Do 10 prisoner bodyweight squats followed immediately by 10 push-ups. Rest 10-15 seconds then do 9 squats followed by 9 push-ups. Rest 10-15 seconds. Work your way down to 1 rep of each.

Or you can start at 1 rep of each and work your way up to 10 reps of each. Or you could do bodyweight squats and pull-ups, prisoner lunges & push-ups…etc.

The possibilities are endless and should take you around 5 minutes or less!

Now that you know how to properly warm-up and set up the actual workout itself, let’s talk about the cooldown…

The reason for a “Cooldown” is to flush out “toxins” that build up in your muscles/body during a hard workout.

How do you choose a proper Cooldown?

A good Cooldown should:

1.) Decrease Heart Rate

2.) Decrease Blood Pressure

3.) Cool the body’s core temperature – cooling the body’s tissue limits the extent of DOMS(Delayed Onset of Muscle Soreness).DOMS is caused by micro tears throughout muscle tissue during a hard workout.

[Micro tears are completely normal after a workout. The micro tears induce the body to repair the muscles. As a result of this "re-building" process, your muscles become more efficient,able to produce more force(strength gain) and increase in size.]

4.) Increase circulation with the use of non-pounding aerobic modalities(walking) to bring oxygen rich blood into recovering tissues and enhance the removal of metabolic waste products.

5.) Return muscles to normal length, tension and quality

6.) Proper Nutrition-Post work-out nutrition should consist of a mixture of carbohydrates, fats, proteins electrolytes and water. This mixture provides the body with proper nutrients to replenish glycogen and electrolyte stores that were depleted during training.

[What do I use immediately after my workouts? Prograde Workout, it has the ideal balance with ALL the nutrients you need to replenish your body after a hard workout]

Check out these cooldown/recovery exercises…

= > http://www.youtube.com/watch?v=wUUoHjZIA3Y

Training using the principals mentioned above is the ideal way to burn fat and develop a lean body. These workouts are not time consuming and DON’T really require an expensive gym membership either.

Well, that’s it. I hope you’ll put this NEW YEAR REVOLUTION workout plan into effect TODAY. If you do, I can guarantee you that you’ll be well on your way to the body of your dreams  : )

Have an AWESOME weekend!

Ryan Miller

P.S. Again, if you would like for me to do all that work for you and deliver a brand new fat burning workout directly to your inbox each month for an entire year, become one of the exclusive members in my NEW YEAR REVOLUTION workout program.

But you must hurry, memberships are LIMITED to 23 6 spots and  once those are filled I’ll being closing the doors to concentrate all of my efforts & fat burning secrets on the members.

Remember you’ll a get a new fast, effective fat loss workout each month delivered right to your email inbox with everything “Done-for-YOU” for a WHOLE year.

NO more worrying on “what to do” or “how to do it”, I’ve done it for you.

= > Click here for the NEW YEAR REVOLUTION workout

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