The guide is built around 15 weeks of progressive high-intensity interval training (HIIT).
High-intensity cardio strength circuits keep your heart rate elevated while tearing muscle fibers. The result? Your body burns calories at an accelerated rate for up to 48 hours post-workout (the “afterburn effect”). Freeletics Cardio Strength Training Guide Pdf
| Move | Description | Reps (starter) | |------|-------------|----------------| | Burpee | Squat thrust → jump → clap overhead | 10 | | High knees | Drive knees to waist height | 30 sec | | Mountain climbers | Plank position, alternate knees to chest | 20 per side | | Jumping jacks | Full star jumps | 50 | | Sprint | 20‑40m all‑out | 4‑6 repeats | The guide is built around 15 weeks of