After yesterday’s higher fat meals, you still need to fast for 16-hours, which means performing your HIIT cardio on an empty stomach. Of course, you can still get in your Hydra-Charge, fermented BCAAs, Citrulline, Creatine HCl, and fermented Glutamine before, during, and after your session, but you need to go the full 16 hours to get the best fat-burning results from this mini-fast. Also keep in mind that this will help rid your system of foods, chemicals, and toxins trapped in your body while feeding your mitochondria, DNA, growth hormone release, and autophagy.

I went for a run for my HIIT, but my legs still ache from my Wednesday workout; it was more of a jog than a HIIT run. The goal was to get my heart rate up and loosen the scar tissue I created through my weight training during the week. Then I went for a bike ride for my steady-state cardio because the weather was beautiful. But don’t let weather dictate your outdoor activity. Just make sure you get in both sessions on your active rest days.

It’s the best reset and recovery to begin your second-to-last week on this 8-Week Muscle-Building Trainer series.





4 minutes easy/1 minute full intensity for a total of 15 minutes

Steady-state cardio



20 minutes



Remember you can break your fast after 16 hours. You can also extend it for an hour or two for even better results. One of the best ways to do that is to distract yourself with activities, either physical or mental. You probably won’t consume fewer calories overall, but you’ll give your body that necessary break that promotes cleansing and elimination of all the harmful stuff inside you.

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