| Table 1 |
| |
HIIT Workout 1 |
HIIT Workout 2 |
HIIT Workout 3 |
| Week 1 |
One 4-minute cycle
(as shown in Table 2) |
One 4-minute cycle
(same as previous workout) |
One 5-minute cycle
(add one 30-second sprint and one 30-second jog) |
| Week 2 |
One 5-minute cycle
(same as previous workout) |
One 5-minute cycle
(add one 30-second sprint and one 30-second jog) |
One 6-minute cycle
(same as previous workout) |
| Week 3 |
One 7-minute cycle
(add one 30-second sprint and one 30-second jog) |
One 7-minute cycle
(same as previous workout) |
One 8-minute cycle
(add one 30-second sprint and one 30-second jog) |
| Week 4 |
One 8-minute cycle
(same as previous workout) |
One 9-minute cycle
(add one 30-second sprint and one 30-second jog) |
One 9-minute cycle
(same as previous workout) |
| Week 5 |
One 10-minute cycle
(add one 30-second sprint and one 30-second jog) |
One 10-minute cycle
(same as previous workout) |
One 11-minute cycle
(add one 30-second sprint and one 30-second jog) |
| Week 6 |
One 11-minute cycle
(same as previous workout) |
One 12-minute cycle
(add one 30-second sprint and one 30-second jog) |
One 12-minute cycle
(same as previous workout) |
| Week 7 |
One 13-minute cycle
(add one 30-second sprint and one 30-second jog) |
One 13-minute cycle
(same as previous workout) |
One 14-minute cycle
(add one 30-second sprint and one 30-second jog) |
| Week 8 |
One 14-minute cycle
(same as previous workout) |
One 15-minute cycle
(add one 30-second sprint and one 30-second jog) |
One 15-minute cycle
(same as previous workout) |
