As an advanced trainee, you may not have too much fat to lose. You are training 6 times per week, maybe using a combination of weight training and cardio. The following recommendations are for your cardio training only. You should also include strength training in your routine to maximise fat loss and to maintain or increase the amount of muscle that you are carrying. This will not only give you a great shape but more muscle means more calories being used 24 hours a day.
Do these high intensity cardio workouts up to 5-6 times per week-a minimum of 3 times at least. You can do them on alternate days to your strength sessions which is the best option, or if you do them on the same days, try to do them separately so that you can put a full effort not only into your strength sessions, but into these workouts as well. The key to maximum fat loss is the intensity, so if you are already fatigued from another workout, you will not get maximum benefit.
Start with 2 workouts the first week and add one each second week till you are going through the whole thing 5-6 times per week.
We are going to cycle through the following exercises. Do each one for 1 minute each without stopping.
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