Tempest
| Day | Workout |
|---|---|
| Monday | HIIT |
| Tuesday | Rest Day |
| Wednesday | Cardio |
| Thursday | HIIT |
| Friday | Rest Day |
| Saturday | Cardio |
| Sunday | Rest Day |
Overview
Goal: Cardiovascular Endurance, Weight Loss
Suggested Duration: Indefinite
Weekly Split: 4 training days, 3 rest days
The Tempest Training Plan is built for those who want relentless cardiovascular endurance - no running required. Using HIIT and cardio workouts, this plan builds a powerful aerobic engine, burns fat and develops the kind of stamina that does not quit. Everything happens indoors, on your terms, at full force.
Instructions
- Use the database filter to find a workout that matches the type assigned for the day.
- Set the difficulty level (1 to 5) to match your current fitness level.
- Pick a workout and complete it on Level I, II or III depending on how much time and energy you have.
- Add an ab workout to any rest day if you want to keep the core in the picture. It is optional.
Monday
Focus: Intensity.
What To Do: ✓ HIIT Workout
Why? HIIT on Monday takes advantage of the weekend's rest. Hard intervals push your top end and that is what raises the ceiling on everything else.
Tuesday
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine to keep your exercise streak going.
Why? High intensity work needs a day after it. Rest here is what makes Monday's effort turn into fitness rather than fatigue.
Wednesday
Focus: Steady endurance.
What To Do: ✓ Cardio Workout
Why? Steady cardio builds the aerobic base that HIIT alone cannot. It teaches the body to keep going at a sustained pace which is where stamina actually comes from.
Thursday
Focus: Intensity.
What To Do: ✓ HIIT Workout. Pick a different workout from Monday.
Why? The second HIIT session of the week keeps the metabolism high and the fat loss moving. Two hard sessions spaced three days apart is enough to keep progressing without burning out.
Friday
Focus: Recovery.
What To Do: Take the day off or complete a yoga sequence to keep your exercise streak going.
Why? A rest day between the second HIIT and Saturday's cardio keeps the legs fresh enough to make that last session worth doing.
Saturday
Focus: Steady endurance.
What To Do: ✓ Cardio Workout. If you have the time, go for Level III or do two workouts back to back.
Why? Saturday is where the endurance gets built. A longer steady session on the day with the most time available does more for your stamina than any other session in the week.
Sunday
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine to keep your exercise streak going.
Why? Four cardio sessions a week is plenty. A full day off before Monday is what lets you hit the next HIIT at full force.
