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10 MINUTE FAT BURNING HIIT WORKOUTS (BACKED BY SCIENCE)

Get your FREE HIIT Guide and the Ultimate HIIT Workouts Below…

STEP 1: ENTER YOUR EMAIL BELOW
STEP 2: Read The FREE Guide
STEP 3: Apply For Instant Results!

Your email is 100% safe and will not be shared. You will receive the free guide and exclusive insider emails with free tips on how to transform your physique, along with member only offers.

THE RESEARCH ON HIIT IS NOTHING SHORT OF AMAZING

Just 3, 5-10 minute HIIT workouts can provide remarkable benefits to your health, fat loss, physique and aerobic fitness / sporting performance!

  • STUDY AFTER STUDY SHOWS HIIT CAN HELP BOOST YOUR METABOLISM, BURN MORE FAT AND RETAIN MUSCLE OR EVEN INCREASE IT!
  • RESEARCH HAS PROVEN A 5 MINUTE HIIT SESSION IS AS, IF NOT MORE EFFECTIVE THAN 30 MINUTES OF CARDIO.
  • THIS DOWNLOAD INCLUDES A SCIENTIFIC BREAKDOWN OF HIIT ALONG WITH THE ULTIMATE WORKOUTS, INCLUDING: INTERVAL WORK TIME, REST TIME, AMOUNT OF SETS AND TECHNICAL TIPS.

Study 1: Far Superior Fat Loss Compared to Regular Training!

Study 2: Greater Metabolic Boost After the Workout (Known as the Afterburn)!

Research Has Proven Interval Training Can Provide The Following Benefits:

  • Fat Loss

  • Lean Mass / Muscle Retention

  • Increased Metabolism

  • Improved Nutrient Partitioning

  • Large Calorie Burn

  • Rapid Glycogen Depletion

  • Improvements in Mitochondria (our cells energy generator)

  • Improved Anerobic Fitness

  • Increased VO2 Max

WHAT’S INCLUDED IN THIS ULTIMATE GUIDE?

Just 3, 5-10 minute HIIT workouts can provide remarkable benefits to your health, fat loss, physique and aerobic fitness / sporting performance!

  • 9 UNIQUE RESEARCH PROVEN BENEFITS OF HIIT, HELPING YOU FULLY UNDERSTAND HOW IT WORKS AND HOW IT WILL BENEFIT YOUR HEALTH AND PHYSIQUE.
  • THE BEST WORKOUTS, TRIED & TESTED IN A LAB BASE SETTING AND WITH 100’S OF CLIENTS!
  • ULTIMATE FAQ, ANSWERING EVERYTHING YOU MAY NEED TO KNOW ABOUT PROGRAMMING HIIT, INCLUDING REST TIMES, SETS, EXERCISE SELECTION, NUTRITION AND MUCH MORE!

TELL US WHERE TO SEND THE GUIDE

Your email is 100% safe and will not be shared. You will receive the free guide and exclusive insider emails with free tips on how to transform your physique, along with member only offers.

About RUDY MAWER, MS, CISSN

Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decade’s experience in physique transformation. He has successfully coached over 500 personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and Bodybuilders and World Record Holders.

Along with this, he has a 1st class Masters and Bachelors in Exercise & Nutrition Science, is a certified CISSN Sports Nutritionist and active Human Performance Researcher. Within the industry, he is a highly respected as a researcher and coach, combining science and years of experience for rapid results.

Rudy also consults for the worlds leading fitness authorities and is a part time scientific editor for Bodybuilding.com, T-Nation, Authority Nutrition, Muscle & Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more…

You can now get the advanced techniques that Rudy has tried and tested on over 500 clients, along with nearly a decade of research in a condensed and done-for-you plan that has already helped thousands of people transform their physiques.

REFERENCES

  • Paton, C., Clark, B., Costa, V., O’Brien, B., & Guglielmo, L. (2014). Effects of a seven day period of high-intensity training on performance and physiology of competitive cyclists. Journal of Science and Cycling, 3(2), 40.

  • Burgomaster, K. A., Howarth, K. R., Phillips, S. M., Rakobowchuk, M., MacDonald, M. J., McGee, S. L., & Gibala, M. J. (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. The Journal of physiology, 586(1), 151-160.

  • Burgomaster, K. A., Heigenhauser, G. J., & Gibala, M. J. (2006). Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. Journal of applied physiology, 100(6), 2041-2047.

  • Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity, 32(4), 684-691.

  • Heydari, M., Freund, J., & Boutcher, S. H. (2012). The effect of high-intensity intermittent exercise on body composition of overweight young males.Journal of obesity, 2012.

  • Sijie, T., Hainai, Y., Fengying, Y., & Jianxiong, W. (2012). High intensity interval exercise training in overweight young women. The Journal of sports medicine and physical fitness, 52(3), 255-262.

  • Tremblay, A., Simoneau, J. A., & Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 43(7), 814-818.

  • Nybo, L., Sundstrup, E., Jakobsen, M. D., Mohr, M., Hornstrup, T., Simonsen, L., … & Krustrup, P. (2010). High-intensity training versus traditional exercise interventions for promoting health. Med Sci Sports Exerc, 42(10), 1951-8.

  • Rakobowchuk, M., Tanguay, S., Burgomaster, K. A., Howarth, K. R., Gibala, M. J., & MacDonald, M. J. (2008). Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 295(1), R236-R242.

  • Talanian, J. L., Galloway, S. D., Heigenhauser, G. J., Bonen, A., & Spriet, L. L. (2007). Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of applied physiology, 102(4), 1439-1447.

  • Perry, C. G., Heigenhauser, G. J., Bonen, A., & Spriet, L. L. (2008). High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism, 33(6), 1112-1123.

  • Alkahtani, S. A., King, N. A., Hills, A. P., & Byrne, N. M. (2013). Effect of interval training intensity on fat oxidation, blood lactate and the rate of perceived exertion in obese men. SpringerPlus, 2(1), 1.

  • Paoli, A., Pacelli, F., Bargossi, A. M., Marcolin, G., Guzzinati, S., Neri, M., … & Palma, A. (2010). Effects of three distinct protocols of fitness training on body composition, strength and blood lactate. Journal of Sports Medicine and Physical Fitness, 50(1), 43.

  • Schuenke, M. D., Mikat, R. P., & McBride, J. M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European Journal of Applied Physiology, 86(5), 411-417.

  • Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., & Grimaldi, K. (2012). High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals.Journal of translational medicine, 10(1), 1.

  • Lam, D. W., & LeRoith, D. (2012). The worldwide diabetes epidemic. Current Opinion in Endocrinology, Diabetes and Obesity, 19(2), 93-96.

  • Babraj, J. A., Vollaard, N. B., Keast, C., Guppy, F. M., Cottrell, G., & Timmons, J. A. (2009). Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC endocrine disorders, 9(1), 3.

  • Richards, J. C., Johnson, T. K., Kuzma, J. N., Lonac, M. C., Schweder, M. M., Voyles, W. F., & Bell, C. (2010). Short‐term sprint interval training increases insulin sensitivity in healthy adults but does not affect the thermogenic response to β‐adrenergic stimulation. The Journal of physiology, 588(15), 2961-2972.

  • Gibala, M. J., & Little, J. P. (2010). Just HIT it! A time‐efficient exercise strategy to improve muscle insulin sensitivity. The Journal of physiology,588(18), 3341-3342.

  • Burgomaster, K. A., Hughes, S. C., Heigenhauser, G. J., Bradwell, S. N., & Gibala, M. J. (2005). Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. Journal of applied physiology, 98(6), 1985-1990.

  • Gist, N. H., Fedewa, M. V., Dishman, R. K., & Cureton, K. J. (2014). Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis. Sports medicine, 44(2), 269-279.

  • Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?. Exercise and sport sciences reviews, 36(2), 58-63

  • Hazell, T. J., Islam, H., Townsend, L. K., Schmale, M. S., & Copeland, J. L. (2016). Effects of exercise intensity on plasma concentrations of appetite-regulating hormones: Potential mechanisms. Appetite, 98, 80-88.

  • Metcalfe, R. S., Koumanov, F., Ruffino, J. S., Stokes, K. A., Holman, G. D., Thompson, D., & Vollaard, N. B. J. (2015). Physiological and molecular responses to an acute bout of reduced-exertion high-intensity interval training (REHIT). European journal of applied physiology, 115(11), 2321-2334.

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When I was 39 I worked with a personal trainer for a year to lose weight that had crept on, and he introduced me to Carb Cycling and proper HIIT, tailoring workouts round my injuries. Since moving house, I have no longer been able to use my PT and am ‘on my own’.

I signed up to the 90 Day bikini plan as it seemed a comprehensive resource that complemented the style of training and eating I had become accustomed to. This along with the user group gave me the guidance I was missing from my PT who had been encouraging me to increase calories for some time.

The diet plan was the easy to follow and the recipe book provided me with plenty options to mix things up. This was badly needed for me as I had previously fallen into the trap of eating the same things day in and out.

The workouts were perfect for me. I was used to a serious session and felt I got progress with these. Adding in the HIIT workouts meant I could get some more variety on the days I struggled with injury.

6 months in, (not training religously due to injury) and I dropped from 68kg to 62kg (14lb weight loss). I felt stronger, had more stamina and felt great on my trip to USA.

Although these pictures are not great, I can see a huge difference in my face and body! Life can easily get in the way and I have gained a little weight back, but the plan gives me the tools to dip back in and get back to where I want to be easily…

I wouldn’t hesitate to recommend Rudy’s plans. There is something for everyone.

Frances M, 42, Scotland

I’ve been on so many diet and eating plans I have lost count! However, Rudy has created a plan which is so easy to follow! The workouts are easy to understand and flexible and the eating plan doesn’t restrict or cut out foods. Within the first three weeks I lost 15cm from all over my body! I cannot explain how awesome this program is!

Lauren G, Melbourne, Australia.

All I a can say is purchasing 90 day bikini plan is the best thing I have ever done!! Honestly I was very skeptical at first but after reading the manual and understanding how the carb cycling and macros worked I knew this was something I could do. I didn’t have much weight to lose. I mainly wanted to build muscle and get lean, I lost a total of 4 pounds and lost inches off my waist, hips and thigs. I am thrilled with my muscles definition especially in my upper body.

I love the support I received from you and the FB group. Everyone is positive in their remarks. I would recommend it to anyone who wants to get healthy and see results. Thanks you for personally responding to all my group posts and being so supportive.

Nan Johnson

What can I say??? I love 90 Day Bikini plan!!

I am 54 years and I have never seen myself so determined to transform.

All of Rudy’s workout plans are easy to read and understand, delivering rapid results – they work! With the help of Rudy blogs, the support of his group to encourage my fitness goals, and research to find what works best for my body, I am in the best shape of my life!! I am not stopping here.

I will continue to improve, you will see!!

Esthelita F, Texas, USA

Rudy I cannot express or say enough great things about you and your program. Everyone I meet ask me who my trainer is, what program, am I in competition prep etc. …the amount of confidence, support and knowledge you and your program have given me is amazing. Thank you so much! The best part? I keep just getting better/stronger. Thanks again.

Martine R.

Before using this program, I was at a plateau. I was hovering around 160 lbs despite training hard and watching what I ate. The 90 day plan gave me new insight to foods and workouts that led me to drop 11 lbs, and now I am at 149lbs, and feel better than ever.  The programs are easy to follow, the macros have an option for everybody, and the results speak for themselves. Looking forward to more results!

Meg N.

I have completed the 90 day bikini plan, and literally my body shrank. It looks live I’ve been vacuum packed! Everything tightened, muscles popped out, and my skin has never looked as plump and healthy. I continued with MAD straight after and now have only a week to go, to finish it.

My body has had a total transformation.  With Rudy’s plans and scientific knowledge on nutrition, and exercises, it has changed my life forever. I wish I knew all this when I was young! Thanks Rudy, and to all the FB group who constantly support and encourage each other.

Laura, Scotland, UK

Between the 90 day bikini program, 30 days of HIIT, his delicious macro cookbook, private Facebook page and now his supplements (which are safer and smarter than anything you will find in a nutritional store): Rudy Mawer has created my absolute one stop shop for incredible workouts. Flexible (and sustainable) nutrition, smart, safe supplements, and a tremendous community of support.

Not only has my already active and fit physique experienced rapid changes, but I’ve come to enjoy nutrition, rather than feeling I am being restrictive. To have access to his expertise in combination with money back guaranteed results but not to try his programs, is a disservice to what you can achieve.

Jaclyn G., age 40, Omaha, NE

 

“I cannot say enough great things about Rudy’s 90 day bikini program. It’s everything that I’ve been looking for in a workout plan and more. The workout plan pushed me further each week, to get the results I was looking for. I was able to slim down and see more muscle definition each week.  The workouts were always switched up to keep your muscles guessing and help accelerate your results. It was easy to follow and laid out perfectly.

The eating plan was perfect.  I didn’t feel like I was starving or bored with the food, and loved how I was able to cycle my macros. I definitely got the results I was looking for in the 90 day bikini program, and would highly recommend this to anyone looking to lose weight and gain muscle. I’ve tried other fitness plans, and they were all generic without much variety. With Rudy’s, I felt that the plan was specifically tailored for me. I can’t wait to do the program again after my pregnancy! I know I will get the results I’m looking for!”

Joanne Z

REFERENCES

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Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(07), 1178-1187.

Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623.

Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M. (2009). Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. The American journal of clinical nutrition, 90(1), 23-32.

Brooks, G. A., & Mercier, J. (1994). Balance of carbohydrate and lipid utilization during exercise: the “crossover” concept. Journal of Applied Physiology, 76(6), 2253-2261.

Brinkworth, G. D., Noakes, M., Clifton, P. M., & Buckley, J. D. (2009). Effects of a low carbohydrate weight loss diet on exercise capacity and tolerance in obese subjects. Obesity, 17(10), 1916-1923.

Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annuals of internal medicine, 142(6), 403-411.

Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annu. Rev. Nutr., 26, 1-22. Carlsohn, A. (2016). Recent Nutritional Guidelines for Endurance Athletes. DeutscheZeitschriftfürSportmedizin, 67(1).

Dashti, H. M., Mathew, T. C., Khadada, M., Al-Mousawi, M., Talib, H., Asfar, S. K., … & Al-Zaid, N. S. (2007). Beneficial effects of ketogenic diet in obese diabetic subjects. Molecular and cellular biochemistry, 302(1-2), 249-256.

Elfhag, K., &Rössner, S. (2005). Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obesity reviews, 6(1), 67-85.

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Horgan, G. W., Murison, S. D., Bremner, D. M., &Lobley, G. E. (2008). E ects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. The American journal of clinical nutrition, 87(1), 44-55.

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Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Brehm, B. J., & Bucher, H. C. (2006). E ects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Archives of internal medicine, 166(3), 285-293.

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Zhou, W., Mukherjee, P., Kiebish, M. A., Markis, W. T., Mantis, J. G., &Seyfried, T. N. (2007). The calorically restricted ketogenic diet, an e ective alternative therapy for malignant brain cancer. Nutrition & metabolism, 4(1), 1.

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