Does Anyone Know of a Certain Type of Conditioning Program?

I need a good free program for someone that doesn’t have much access to a gym or a weight room. Something that probably will slim me down a bit and increase stamina. I mean I run and jump rope, but that’s not much. Does anyone know a good program?

Yeah but I’m looking for more of a conditioning and endurance program. Those are more of strength building programs.

HIIT sprinting…

30 second jog
30 second spinrt
30 second jog
30 second sprint

This doesnt seem hard, but it is extremely tiring and will help you burn fat and build stamina the quickest. Trust me, you will feel like rolling over and dying after your done with this.

How long should I do this for? Also, should I do anything else?

Well 4 minutes is where I started off with and that was extremely tiring.

I’d go…

Week 1: 4 minutes, 4 minutes, 5 minutes
Week 2: 5 minutes, 5 minutes, 6 minutes

You get the idea. You should improve 1 minute each week until you get to about 15 minutes.

Should I do anything else? Also, what days should I do it on. I’m completely new to programs so I need plenty of help. What surface should I do it on?

Three days a week…Monday-Wednesday-Friday or Tuesday-Thursday-Saturday are probably the best.

Do it on a track if you can, if not then a hard flat surface of course.

You can weight lift also if you want to.

Tabata style intervals work pretty good at raising anaerobic endurance (short bursts, like in baseball). It is similar to the HIIT stuff that was already posted. Tabata is typically 20 seconds work, 10 seconds rest, repeat for however many sets.

So like…
20 seconds pushups
10 seconds rest
20 seconds hindu squats
10 seconds rest
20 seconds bicycle crunches
10 seconds rest
20 seconds burpees
10 seconds rest

And complete that as many times as you are able. Each trip through the circuit is 2 minutes, so you can get an extremely effective workout done in less than 25 minutes.

Should I do the HIIT sprinting and the other stuff on the same day?

You can, that can be your conditioning part with your lifting or whatever else you do.

I used to do my lifting first and then go to the track and do my HIIT on the same days. But if you do it the same day, you will definitely need a day to rest in between usually.

Depends on how intense you go with the HIIT sessions. It also has a degree of personal preference to it. Try it out and see how you feel after completing the HIIT and Tabata training. Either way, try to fit in at least 3 strength based sessions a week to get the best gains.

Uhh… I don’t know how to do a burpee, hindu squat, or bicycle crunch.


Hindu Squats: