For this high-intensity interval training (HIIT) workout I’ve put together five escalating rounds of 30 seconds work with 30 seconds of lighter/rest.
Like my HIIT workouts V.1 and V.2 it’s exactly 7 minutes and 30 seconds total including warmup/cool down. V.3 is, like V.1 and V.2, made to be looped over and over or you can put all versions in the same playlist and workout to them as they play back to back. Because each HIIT workout is 7:30 doing two of them will get you a 15-minute workout. Working out to all three will get you a 22:30 workout. And, of course, if you workout to all three and then let your first one play again that’ll give you a 30-minute workout. The possibilities are nearly endless.
For V.3 it goes like this – After a 2-minute 30-second warm-up, for a total of 5 rounds you’ll work for 30 seconds and rest for 30. With each round you’ll work harder and harder. With 10 being the hardest, all-out effort you can give, in rounds 1 and 2 you’ll give a level 7. In round 3 a level 8. In round 4 a level 9 and finally in round 5 you’ll go all out at your level 10.
The 10 scale is based on what’s known as the ratings of perceived exertion.
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
7 – Very heavy
10 – Very, very heavy
As you can see even the first two rounds at level 7 should feel hard. And it just gets worse from there. 🙂
As always, consult with your physician before doing this or any other workout if you are being treated for anything.
The link to download this FREE HIIT workout should be below. See the links at the top of this page for getting V.1 and V.2 for free as well.