High Intensity Training and Nutrition for the Burn

Start your morning off with some high intensity nutrition and cardio. For successful weight loss, it’s the surefire way to burn fat, build muscle and ignite your metabolism for a long-lasting burn.


What is high intensity nutrition? Something with a kick to fire up your metabolism and get you into top gear for the day ahead. A high-protein, nutrient-rich breakfast with an infusion of caffeine will provide your body with enough energy to start your day off right and keep you going till snack time.

Fitmark Ambassador Lais DeLeon has just the recipe for that kind of thing – a Breakfast Power Shake:


For a dose of healthy fats, add one tablespoon of peanut butter, chia seeds, or flaxseeds.

Blend all ingredients together for an ideal way to kickstart your metabolism and fuel your body before you work out in the morning.


High Intensity Interval Training For The Burn

When it comes to high intensity interval training, there are so many ways you can go. You can interval train on the treadmill, you can weight train with high intensity intervals, or you can do plyometric interval training. So many ways you can go with this kind of fat-burning workout. And the best part is that it’s a condensed way of working out. Ultimate burn for maximum output in the shortest amount of time.

Lais uses HIIT in her fitness regimen to keep her fitness-and-bikini model body in top shape. She says,


“High Intensity Interval Training routines are short but don’t let them fool you, they are intense and very effective. You can do these workouts at home, the gym, or virtually anywhere. Little to no equipment necessary, and you can substitute equipment with regular household items.”

To add an extra boost to your mood and motivation, Lais recommends taking your training outside. So, we’re going to do just that and take you outside for some sprint intervals. Check it out:

Sprint Interval Training

Find yourself a nice stretch of road, a high school track or a park where you enjoy running. Warm up your body for about 5 to 10 minutes with some dynamic stretching like crossovers, skaters lunges and light skipping. Complete your warm-up with 2 minutes of light jogging on the spot.

HIIT First Round

  • 30-second sprint
  • 60-second jog
  • 30-second sprint
  • 60-second jog

Without stopping launch into the second round.

HIIT Second Round

  • 15 burpees
  • 60-second jog
  • 30-second sprint uphill or upstairs
  • 60-second jog downhill or downstairs
  • 30-second sprint uphill or upstairs
  • 60-second walk

Without stopping launch into the third round.

HIIT Third Round

  • 30-seconds mountain climbers
  • 60-second jog
  • 45-second sprint
  • 60-second jog
  • 60-second sprint

Finish with a two-minute jog before launching into Round One again. Repeat this sequence for a total of 3-4 sets, ending with a 10-15-minute stretch. You’ll be feeling that burn all day long!


A great way to finish this workout and reward yourself at the same time is this clever idea from Lais DeLeon. It’s something she does to cool down and keep hydrated.


You will need:

  • 2 cups of filtered water
  • 3-4 scoops of NLA for Her Aminos
  • Freshly cut strawberries
  • Juicy blueberries
  • Ice Pop Molds

Mix the first two ingredients together and pour into your ice pop molds. Add your berries to the mixture and pop into the freezer. Perfect for post-workout and with a punch of BCAAs, they even make a good intra-workout supplement.

Stay Fit,
The Fitmark Team



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