The long days of cardio are over even if you’re a stamina athlete. HIIT workouts are an efficient way to better endurance capacity, ramp up metabolism and keep that calorie burn high during the day. Fast and dirty are the key components to a solid interval workout. ?Try one on for size!!
HIIT workout:
Exercises should be performed in a circuit fashion, completing one exercise after the other with little to no rest in between. Design your interval workout to fit your fitness level but manipulating sets, reps or time. See our guide for the fitness level.
Beginners: 3 rounds of 30 seconds each (modify exercises if need be.). Rest between exercises 10-30 seconds. If you think you’ll need longer, spend some time and track the remainder time needed. Attempt to decrease that rest time between exercises during the next set or workout. ?Rest time between sets 1-2 minutes to allow for full recovery.
Intermediate: 3 sets – 20 seconds, Thirty seconds, 45 second, each exercise. Enhancing the interval time of each exercise per set is a great way to focus on stamina. Rest between exercises: 10-30 seconds. Rest between sets: 1-2 minutes.
Advanced: Add in a 4th group of 60 seconds AND ladder down – 20 sec, 30 sec, 45 sec, 60 sec, 45 sec, 30 sec, 20 sec. Rest between exercises 0-15 seconds. Rest between sets: 30 seconds – One minute.