Choose 2-3 different cardio activities.
Perform each of the activities for 2-3min, 8-9 RPE with a break of 60s between each exercise.
Repeating for 15 to 30 min depending on fitness level.
Activities could be:
– Rowing machine
– Spinning bike
– Running
– Stairs
– Cross trainer
HIIT – 15-30min – Using any cardio activity
HIIT
Tri-Set
x 1
Cardio: Doing any cardio activity
time
2-3 min
intensity
8-9
Tempo
fast
Rest
60s
time
2-3 min
intensity
8-9
Tempo
fast
Rest
60s
Try to choose different type of cardio every time - e.g. Run/Bike/Row/etc.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 2-3 min h:m:s | 8-9 RPE | Fast | 60s (h:m:s) |
Cardio: Doing any cardio activity
reps
2-3 min
intensity
8-9
Tempo
fast
Rest
60s
reps
2-3 min
intensity
8-9
Tempo
fast
Rest
60s
Try to choose different type of cardio every time - e.g. Run/Bike/Row/etc.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 2-3 min | 8-9 RPE | Fast | 60s (h:m:s) |
Cardio: Doing any cardio activity
time
2-3 min
intensity
8-9
Tempo
fast
Rest
60s
time
2-3 min
intensity
8-9
Tempo
fast
Rest
60s
Try to choose different type of cardio every time - e.g. Run/Bike/Row/etc.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 2-3 min h:m:s | 8-9 RPE | Fast | 60s (h:m:s) |