Make sure you also read my other article about high-intensity interval training (HIIT) here.
This 7 minute and 30 second guided workout is based on the Tabata method of HIIT.
What is HIIT? Direct from Wikipedia …
A version of HIIT was based on a 1996 study by Professor Izumi Tabata et al. initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).
The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits.
In popular culture, “Tabata training” has now come to refer to a wide variety of HIIT protocols and exercise regimens that may or may not have similar benefits to those found in Tabata’s original study.
But what’s the best HIIT workout? There isn’t one best. So get this HIIT workout and give it a go. It’s free but I think you’ll agree it really shouldn’t be. Put this one and the one you’ll find here both in a playlist and put the entire playlist on REPEAT for workouts ranging from 7:30 to 30 or more minutes. They are designed to be chained together and played back to back. Have fun!
Always consult with a physician prior to beginning any exercise regimen if you are being treated for any condition or have any pre-existing medical conditions whatsoever.