Jefit has released two new features referred to by the Jefit team as a cardio bundle. This release includes the ability to perform cardio supersets, similar to what you can do on the exercise side of things. The second feature are new high-intensity interval training (HIIT) programs found under the interval tab.
New Cardio Superset Feature
The Jefit app has the ability to now add cardio supersets to a workout. This new feature allows a user to add multiple rounds of the same or different cardio to enhance current circuit and interval programming. Each set has the ability to have its own rest and workout time entered in seconds or minutes. See the step-by-step sequence below.
New HIIT Tab on App with Cardio Programs
The Jefit coaching team has created a first round of new cardio HIIT programs designed with these new features. Here are the four new cardio sessions including a brief synopsis of each program.
- HIIT (Sprint Intervals)
- Kettlebell Circuit
- Bodyweight & Rowing Circuit
- HIIT Jumping Rope
Find one of these new Jefit cardio programs on iOS or Android and download it to start working out today using these Jefit new features.
HIIT (Sprint Intervals)
This is a 2-day high-intensity interval training (HIIT) routine for beginners. The goal is to get accustomed to running repeat intervals at a more intense level than someone is use to. This is why the sprint intervals are only 30 and 40 seconds respectively. After each sprint, walk for 60 to 80-seconds and repeat for 6-7 rounds.
HIIT is ideal for building endurance and aerobic capacity. As a result, this type of training is great to add in a few times a week if your an athlete in training or an individual looking to improve overall fitness. Remember to take 2-3 full days off in between HIIT sessions.
Day 1: Perform seven rounds of sprint intervals (30-seconds each) followed by 60-seconds of easy jogging or walking.
Day 2: Perform six rounds of sprint intervals (40-seconds each) followed by 80 seconds of easy jogging or walking.
Kettlebell Circuit
This is a 2-day beginner kettlebell circuit program designed to build muscular endurance and aerobic capacity. Follow the plan – twice weekly – for 4-weeks before progressing to 3-days a week (M-W-F as an example) for an additional 4-week.
The differences between the two training sessions is workout session two is the more challenging of the two sessions. In addition, jump rope intervals were all increased as well as the total interval time for each set. Each circuit session offers cardio supersets for jump rope, mixed in with kettlebell exercises, to ensure a complete workout.
Bodyweight & Rowing Circuit
This is a 1-day, full body, circuit program that uses only your bodyweight and a rowing machine. The cardio superset intervals are all performed for 2-minutes for a total of 6 sets. This circuit follows a series of three bodyweight exercises and is mixed with two minutes of rowing. The total workout time is about 45-minutes.
Note: if you’re a rowing novice, work on keeping a nice even pace. Rowing requires your body to perform 75 percent of the driving movement (“pulling”) using your legs. Keep a tall spine throughout each stroke.
Bodyweight HIIT
This beginner HIIT session includes 19 interval sets mixed between bouts of jumping rope. Each superset of cardio (jump roping) and an exercise will be about 2-minutes long. This routine begins with jumping rope followed by a series of bodyweight exercises. The idea of HIIT is each work station is designed to go all-out!
Try Jefit App Today!
Jefit, named best app for 2022 by PC Magazine, Forbes Health and others, comes equipped with a customizable workout planner and training log. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle. Jefit: Stay Stronger Together.
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