Ripped Interval Training

Try Ripped Interval Training (RIT) on your non-weight-training days. RIT is a type of cardio training that is similar to High Intensity Interval Training (HIIT), which is essentially a series of running and jogging sprints. Each sprint is performed for a certain period of time, followed by a rest period before sprinting again. The main difference between RIT and HIIT is that the RIT rest periods between sprints are much shorter.

Before you start, make sure you properly warm up. To begin the working sets, you want to sprint all-out for 15 seconds and follow it up with 15 seconds of walking, before sprinting again. Do this routine for four consecutive sets, then actively rest (walk at a slow pace) for 90 seconds. This represents your first round. Repeat this cycle three more times for a total of four rounds. Take a look at the chart below for a quick overview. Note: For best results, do your sprints on a track or field. Use a stationary bike or treadmill if you don’t have a track or field nearby (or if the weather isn’t cooperating). Just be careful when speeding up and slowing down.