The World's Simplest 8-Week Workout Plan

Act now, because soon you'll be expected to bear your flesh

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You hate cardio.

Cardio hates you back.

Every time you go to sort it all out, you get lost in a swagger-filled sea of broscience about fasting and twitch fibers and glycogen depletion. It’s offputting to the point of stubborn inaction.

Suddenly, you’ve put on a stone. Suddenly, the prospect of that holiday you’ve booked in Crete is terrifying as hell.

It doesn’t need to be this way. Honest. You just need to steer clear of the spandex-clad BS. Here’s how.

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Myth #1? Longer is better.
“Results aren’t based around time spent training,” says Nike Master Trainer, Joslyn Thompson. “It’s about training smarter – not harder.”

Sprint to the goal.
“As few as 6 x 10-30 second all-out sprints are very effective at increasing growth hormone which helps to blast body fat and builds muscle,” says Thompson.

“Short intense sessions are where you get fantastic results, quickly.”

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Keep your body working while you’re off-duty
“Intense sessions, like sprints, also have the benefit of continued energy-burn long after the session, unlike workouts spent in the 'fat-burning' zone.” 

ADHD-proof fitness
“Intervals take the boredom out of cardio sessions,” says Thompson. “Paying attention to where you need to ramp it up and when you can have a break helps make the time pass quickly.”  

Still a little restless? Damn. “You can always throw in some burpees or push ups in between your running or bike intervals.” 


The World’s Simplest 8-week Weight Loss Plan* 
(*outside of ditching beer, wine, bread and pasta)

“You need to keep all of these sessions to 20 minutes and under so that you can crank up the intensity without danger of overtraining,” says Thompson.  

Try the following:

Run 10 x 100m all out sprints with 2 minutes rest in between


Swim 10 x 50m sprints with 30 seconds rest in between


Row 4 x 500m sprints with 2 minutes rest in between

Complete at least two of these sessions per week, coupled with 2 full body resistance sessions using compound lifts – like deadlifts and squats – to really see some results.

But remember: you can’t outtrain a bad diet.
“It just requires some focus and determination,” says Thompson. “Hours put in at the gym need to be coupled with your hours spent out of the gym eating clean and avoiding rubbish.  It's common sense and a little discipline.” 


To help your running journey this summer, visit Nike UK and join the conversation at #NikeFuel

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