Those who are trying to shed weight and achieve a leaner physique—a.k.a. “cutters”—have it harder. But you don’t have to compromise getting lean or staying that way to have a good time. The day after a cheat day will be a great opportunity to take advantage of the caloric overload. You’ll be prepared for some high-intensity training. Combining H.I.I.T. (High Intensity Interval Training) instead of traditional cardio with higher-rep-volume resistance training will help balance out your skewed caloric intake from the day before.
Exercise 1: Start out by hopping on the treadmill. The first minute will be a walk (4 mph), the second minute a jog (6 mph) and the third minute a sprint 8-10 mph) Speeds used as example only. Adjust the speed of each interval to suite your fitness level. Repeat the cycle for a total of 15 minutes. After completing your interval cardio, set up the following:
Perform 3 sets of each exercise. Adjust the weight so you are reaching complete failure between 12 and 15 reps.
Exercise 2: Deadlift
Exercise 3: Bench Press
Exercise 4: Military Press
Exercise 5: Alternating Dumbbell Curls
Exercise 6: Tricep Pushdowns
Exercise 6: Hanging Leg Raises