It’s that time again, time to see of you truly are ‘Mirza Fit’!

I bumped into an old work colleague of mine, he mentioned that he had been using some of my challenges on his clients and they were loving it. Time to push the tempo a little harder, so this ones for you Chris!

So here’s what you got to do. In a gym setting, you can choose any cardio machine (treadmill, rower, bike, etc) Alternatively to the gym you can run, swim, ride a bike etc.

Go as fast as you can for 10 seconds and then slowdown for 12, just repeat this over and over and over until you can’t go anymore!

The interval challenge is quite simple and is an effective form of cardio. Research shows us that it is 30% more effective at burning fat that regular boring continuous cardio. So try it out and as always, let me know how it goes!

0 – 5 minutes -  It’s not easy, but you can do better!

5 – 10 minutes – Now your talking, clearly you’ve learned to enjoy the intense bruning in your legs!

10- 15 minutes – Almost there, but not quite ‘Mirza Fit’ yet!

15+ minutes – Excellent, but remember, don’t over do it, save some energy for resistance!