8-week HIIT

Phase 1 (1:4) Weeks 12

15 seconds: High-Intensity Exercise
6 seconds: !est or "o#-Intensity Exercise
!e$eat another 1 ti%es& 'o((o#ed )y a 'ina( 15-second high-intensity )(ast*
Total time: 14 minutes
$hase 2 (1:2) Weeks +-4
+ seconds: High-Intensity Exercise
6 seconds: !est or "o#-Intensity Exercise
!e$eat another 1 ti%es& 'o((o#ed )y a 'ina( +-second high-intensity )(ast*
Total time: 17 minutes
$hase + (1:1) Weeks 5-6
+ seconds: High-Intensity Exercise
+ seconds: !est or "o#-Intensity Exercise
!e$eat another 11 ti%es& 'o((o#ed )y a 'ina( +-second high-intensity )(ast*
Total time: 18,5 minutes
$hase 4 (2:1) Weeks ,--
+ seconds: High-Intensity Exercise
15 seconds: !est or "o#-Intensity Exercise
!e$eat another 25 ti%es& 'o((o#ed )y a 'ina( +-second high-intensity )(ast*
Total time: 20 minutes