HIIT – High-Intensity Interval Training (up to 40 minutes)

HIIT
Circuit x 1

SET TIMER UP TO 40 MINUTES.

PAY ATTENTION TO ALL METRICS, ESPECIALLY THE WORK;REST RATIO. IF YOU NEED MORE TIME RECOVER AND THEREFORE DROP THE HEART RATE, PLEASE EXTEND THE REST.

HIIT is a training/section consisting of repeated bouts of high-intensity above the lactate threshold, critical speed/power, MLSS (or a rating of perceived exertion of hard or greater) interspersed by periods of low-intensity exercise or complete rest

Physiological targets of HIIT include:

* Enhancement of the cardiorespiratory system
* Greater muscle oxygen delivery and utilization
* Aerobic and anaerobic metabolism
* Neuromuscular efficiency

NOTE: Control the rest time as per your readiness and HR tracking. Your HR should drop as low as possible after every exercise.

LLT
Quick Anterior Lunge, Curls
time 40 seconds
weight_kgs 4-7
Tempo fast
Rest 60 seconds
Change sides after 5 reps
Set Time Weight Tempo Rest
1 40 seconds h:m:s 4-7 kgs Fast 60 seconds (h:m:s)

switch sides after every 5 reps

LMT
J – Corner Lunge Pick, Squat Shift
time 40 seconds
weight_kgs 6-10
Tempo fast
Rest 60 seconds
Set Time Weight Tempo Rest
1 40 seconds h:m:s 6-10 kgs Fast 60 seconds (h:m:s)

Use DB or ViPR PRO if need

ULT
Quick Single Leg Jumps
reps 40 seconds
Rest 90 seconds
Set Reps Rest
1 40 seconds 90 seconds (h:m:s)
LMT
Corner shuffles, tilt
reps 40 seconds
weight_kgs 10
Tempo fast
Rest 90 seconds
Set Reps Weight Tempo Rest
1 40 seconds 10 kgs Fast 90 seconds (h:m:s)
LLT
Quick Posterior Steps, OH Press
time 40 seconds
weight_kgs 5-8
Tempo controlled
Rest 3 minute
Set Time Weight Tempo Rest
1 40 seconds h:m:s 5-8 kgs Controlled 3 minute (h:m:s)

use any load