core
• advanced LevelHIIT Intervals
High-Intensity Interval Training (HIIT) alternates short periods of intense anaerobic exercise with less-intense recovery periods.
Physiology & Adaptations
Stimulates excess post-exercise oxygen consumption (EPOC), keeping metabolism elevated for hours. Improves V02 Max and insulin sensitivity.
Key Benefits
Significant cardiovascular improvements.
EPOC effect (afterburn) for increased calorie burn.
Time-efficient for fat loss.
Improves metabolic flexibility.
Sample Session
Blueprint
Tabata Protocol: 20s Max Effort Sprint -> 10s Rest -> Repeat 8 times (4 mins total).Common Pitfalls
Not working hard enough during "work" intervals (pacing instead of sprinting).
Doing HIIT too often (leading to burnout).
Using complex movements that degrade under high fatigue/speed.
Specifications
Duration15-30m
Intensityadvanced
Focuscore
Progressive Overload
Increase work interval duration, decrease rest interval, or add more rounds.
Setup Checklist
1
Define Work and Rest intervals (e.g., 30s work / 30s rest).2
Select exercises that can be performed at high intensity (sprints, burpees, KB swings).3
Determine the total number of rounds.