HIIT and Jogging

[Baller1950]

I'm trying to lose bodyfat and gain cardiovascular endurance but still maintain my muscle and strength.

I have come across two good ways to do this.

High Intensity Interval Training

and medium intensity jogging/running for two miles first thing in the morning BEFORE breakfast since your gycogen levels are low.

Now can i do both on the same day? Can I jog in the morning and then do HIIT in the evening before I weight train?

I was thinking of jogging for 2 miles before breakfast everyday. And I would also do 10-15 minutes of HIIT on my lifting days(4 days a week).

[GOP]

Baller,

I would recommend adding variety to your cardio workouts. I know keeping muscle is your goal, but you will probably lose some muscle mass as you lose fat anyway. Keep in mind that I am not an expert on bodybuilding, I have always found bodybuilding to be a waste of my time...but none the less, I have some advice.

If I was you, and you have the time to train like this, then here is the schedule I'd follow (all done in AM):

Monday - Long, slow bike. I would try to burn around 300-500 cals here.

Tuesday - Running Sprints. I'd say that 5 x 400 meter sprints would be a good start.

Wednesday - 20 minute swim. I don't know how good of a swimmer you are, but a 20 minute freestyle or sidestroke is very beneficial for weight loss.

Thursday - 2 mile run. Try to log your time and beat it every week.

Friday - HIIT on Bike. This is a good workout.

Saturday - off

Sunday - off
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That may sound like a lot, but the weight will definitely come off and your overall fitness level will be much higher. Remember, muscle may get you more women and whatnot, but overall fitness should be the goal of all fitness programs in my opinion. A true fitness program will build Endurance, Strength, Size, Speed, and Explosion. I think too many people on this site only worry about size.