SAMPLE 25 MINUTE HIIT ROUTINE - Total of 7 sprint intervals/rounds of sprint and recovery
Perceived Exertion Scale -1 is lightest, 10 is highest
Light = 1-4
Moderate = 5-7
High Intensity = 8-10
5 minutes warm-up intensity 4-5
30 seconds running, elliptical, bike or other exercise at intensity 8-9
90 seconds to 2 minutes intensity 4-6
30 seconds intensity 9-10
90 seconds intensity 4-6
30 seconds intensity 9-10
90 seconds intensity 4-6
30 seconds intensity 9-10
90 seconds intensity 4-6
30 seconds intensity 10
90 seconds intensity 4-6
30 seconds intensity 10
90 seconds recovery interval
30 seconds intensity 10
Jog or fast walk for however many minutes you need to add up to 20 minutes total intensity 4-6
5 minute cooldown 2-3
NO GO DRINK SOME WATER AND PAT YOURSELF ON THE BACK! xoMB
PLEASE NOTE: the HIIT approach to cardio exercise is very physically demanding, it isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, HIIT may not be for you—at least for now. If in doubt about whether it might be safe for you, check in with your medical professional before trying HIIT.
Do 3 x 20-25 minute HIIT workouts per week, in the morning, optimally 30 minutes before breaking your fast. See my sample HIIT workout here. Yes your fave Soul Cycle, Flywheel Sports and other high intensity group fitness classes or personal training workouts count as long as they incorporate at least 7 “sprints” followed by recovery periods.
Remember to balance out your exercise program with three, strong core workouts like my PATY’s and three good stretch or Yin Yoga sessions each week
I recommend that because of the intensity of the workout that you do it no more than three times a week and best with at least one day in between each. Supplement your HIITS with at least 3x core workouts a week.
Perceived Exertion Scale -1 is lightest, 10 is highest
Light = 1-4
Moderate = 5-7
High Intensity = 8-10
5 minutes warm-up intensity 4-5
30 seconds running, elliptical, bike or other exercise at intensity 8-9
90 seconds to 2 minutes intensity 4-6
30 seconds intensity 9-10
90 seconds intensity 4-6
30 seconds intensity 9-10
90 seconds intensity 4-6
30 seconds intensity 9-10
90 seconds intensity 4-6
30 seconds intensity 10
90 seconds intensity 4-6
30 seconds intensity 10
90 seconds recovery interval
30 seconds intensity 10
Jog or fast walk for however many minutes you need to add up to 20 minutes total intensity 4-6
5 minute cooldown 2-3
NO GO DRINK SOME WATER AND PAT YOURSELF ON THE BACK! xoMB
PLEASE NOTE: the HIIT approach to cardio exercise is very physically demanding, it isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, HIIT may not be for you—at least for now. If in doubt about whether it might be safe for you, check in with your medical professional before trying HIIT.
Do 3 x 20-25 minute HIIT workouts per week, in the morning, optimally 30 minutes before breaking your fast. See my sample HIIT workout here. Yes your fave Soul Cycle, Flywheel Sports and other high intensity group fitness classes or personal training workouts count as long as they incorporate at least 7 “sprints” followed by recovery periods.
Remember to balance out your exercise program with three, strong core workouts like my PATY’s and three good stretch or Yin Yoga sessions each week
I recommend that because of the intensity of the workout that you do it no more than three times a week and best with at least one day in between each. Supplement your HIITS with at least 3x core workouts a week.
