HIIT Cardio
Trainer: No Trainer
Bodyweight only
(Phase duration weeks)HIIT Sprints (Cardio)
(Takes approx. 20:00)
1 x Trail Running/Walking
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 20:00. )
60 seconds run with 30 seconds walk
Knee tucks, Burpees, Mountain climbers (Cardio)
(Takes approx. 01:30)
1 x Knee Tuck Jump
(
Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, Quads, . All sets take approx. 00:30. )
15 seconds with 15 seconds rest
1 x Burpee
(
Trains mainly Quadriceps. Secondary muscles are: Shoulder, Triceps, Chest, Calves, Hams, . All sets take approx. 00:30. )
15 seconds with 15 seconds rest
1 x Mountain Climbers
(
Trains mainly Quadriceps. Secondary muscles are: Shoulder, Chest, Hams, . All sets take approx. 00:30. )
15 seconds with 15 seconds rest
With Jump Rope
(Phase duration weeks)HIIT Jump Rope (15/15) (Cardio)
(Takes approx. 15:00)
1 x Rope Jumping
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Hams, . All sets take approx. 15:00. )
15 seconds with 15 seconds rest
HIIT Jump Rope (20/15) (Cardio)
(Takes approx. 20:00)
1 x Rope Jumping
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Hams, . All sets take approx. 20:00. )
20 seconds jump with 15 seconds rest
With Rowing Machine
(Phase duration weeks)HIIT Rowing (40/20) (Cardio)
(Takes approx. 25:00)
1 x Rowing, Stationary
(
Trains mainly Quadriceps. Secondary muscles are: Biceps, Calves, Glutes, Hams, lower back, middle back, . All sets take approx. 25:00. )
40 seconds row high speed with 20 seconds slow speed
With Static Bike
(Phase duration weeks)HIIT Cycling (Cardio)
(Takes approx. 15:00)
1 x Bicycling, Stationary
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 15:00. )
30 seconds high speed with 30 seconds slow