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February 18, 2020
We spoke with IFBB Pro Bikini Competitor & Fitness Coach Hannah Ranfranz about her keys to cardio and staying lean all year around. Heres what she said ⤵️
Hannah: “ I like to do HIIT on the stair master! I do intervals 1 min sprint, 2-3 min steady state. My cardio is pretty basic. I try to keep between level 6-10 for the slow portion then level 15-20 (or whatever the stair stepper max is) for the sprint.
I always do my cardio post workout! I like to make sure I save my energy for my workout so that I’m able to lift heavy, then I do my cardio! I like to do cardio year round whether I am in prep or not, because it’s important to take care of your heart. I like making lean gains & staying healthy year round. When I’m in prep my cardio will go up to about 1 hour max, but in my off season we cut it down & my intensity lowers. In season I like to do HIIT, because it’s time efficient!
So then sometimes I will do say 32 min of HIIT (1 min all out, 3 min easy) repeat til finished and then finish off with an incline walk on treadmill for X amount of minutes and sometimes I do sprints on treadmill 3.5 walk 9.0-10.0 sprint, same thing with time 1 min sprint 2-3 min walk. I like changing the modes of exercise so my body doesn’t get used to one thing & to keep it fun!”
Make sure to give her a follow for more fitness & nutrition tips @hannahhranfranz
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