What is a Full Body HIIT plan?

It is a workout plan that targets all major muscle groups in a single session using high-intensity intervals. RydeFlow structures these plans with weekly progression and smart alternation.

How many times a week should I follow the plan?

Ideally, 3 to 5 sessions per week, with at least one rest day between intense sessions. RydeFlow suggests a frequency based on your level and availability.

Is the plan adaptable to my level?

Yes. Full Body plans have variations for beginners, intermediates, and advanced users, featuring a gradual progression of volume and intensity over the weeks.

Can I combine it with gym weightlifting?

Yes. RydeFlow's Full Body HIIT plans serve as the perfect complement to strength training, acting as cardiovascular and metabolic conditioning on non-lifting days.

What is the Afterburn effect (EPOC)?

EPOC (Excess Post-exercise Oxygen Consumption) is the metabolism increase that occurs after high-intensity workouts. RydeFlow's Full Body plans are calibrated to maximize this effect, which can last up to 36 hours.

Does it include a warm-up and cool-down?

Yes. Each session in the plan includes a joint warm-up phase, the main HIIT block, and a cool-down phase with stretching, ensuring safety and proper recovery.

360º Evolution

Total training in 20 min sessions.

Our 'Full Body' plans in RydeFlow v1.0 are designed to recruit maximum motor units, optimizing caloric expenditure and positive hormonal response.

TargetTotal Body

EPOCMaximized

Optimized for Growth

Motor Recruitment

Compound and multi-joint exercises that work multiple muscle groups simultaneously for maximum calorie burn.

Metabolic Density

Focus on maximizing Basal Metabolic Rate (BMR) through high-density stimuli and short intervals.

Scientific Periodization

Our plans strategically alternate volume and intensity to ensure constant evolution without risk of overtraining.

The RydeFlow Methodology

// Compound Movements

We prioritize exercises that engage multiple joints and muscle groups to ensure peak hormonal response and maximal caloric expenditure per minute.

// Metabolic Overload

Our 'Full Body' plans are calibrated to push your lactate threshold, inducing the Afterburn Effect (EPOC) for up to 36 hours post-workout.

Frequently Asked Questions

Written by

Bendev Junior

Creator & Developer of RydeFlow

Bendev Junior is a full-stack developer and creator of RydeFlow, a minimalist HIIT workout app focused on consistency and real results. He combines software engineering with practical experience in functional training.

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