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Sprint Interval Training: Wingate Repeated Sprint Style Training 30 seconds all-out cycling against a high resistance. 4-6 repetitions interspersed by 4 min. Most commonly used protocol High intensity interval training: 10 repetitions of 1 min work: 1 min rest 5 repetitions of 2 min work: 1 min rest 3-4 repetitions 4 min work: 3 min rest. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol. Bodyweight workouts Strength training exercises (dumbbells, kettlebells, etc) Treadmill Saturday - HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 7 more times (8 rounds total) Sunday - Rest After two weeks of doing this workout three times per week, add two more rounds to each workout. After four weeks, add another two. After six weeks, add another two. In order to achieve similar benefits to a longer workout, the intensity is vigorous. Costigan SA, Eather N, Plotnikoff RC, Taaffe DR, Lubans DR. High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis. British journal of sports medicine. 2015 Oct 1;49(19):1253-61. High-intensity interval training (HIIT) has emerged as a powerful time-efficient alternative to MICE for individuals without known disability,13 as well as clinical popula-tions.14-16 HIIT is characterized by high-intensity bursts of cardiovascular exercise interspersed between bouts of recovery and aims to maximize exercise intensity with a Whether at home or at a gym, try these sample HIIT workouts to get started: No Equipment Workout: Complete the following exercises for 30 seconds each—20 seconds at a higher intensity and a ten-second recovery. Repeat for four rounds each. Walk down or modified push-ups. Squats and kicks or sit-to-stands using a chair. Stick to the following workouts for a full, six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon. GREATEST HIITS. You're probably familiar with high-intensity interval training (HIIT). High-intensity training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus.The training focuses on performing quality weight training repetitions to the point of momentary muscular failure.The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to Level 2 High Intensity Exercise: Burpee. Lower into a squat and step or thrust feet back. Place palms at chest level, a bit wider than the shoulders and lower into a full push-up on the floor. Thrust or step your feet forward, stand up extending arms overhead. Leaving out the jump, go up onto the balls of your feet. Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, V˙O 2max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (