Backed by extensive research, this classical HIIT workout has produced effective cardio results in diverse populations—from those with pre-existing conditions to elite athletes. Its a challenging workout with four 4-minute intervals at Zone 5 intensity and a total workout duration of 30 minutes.
Here’s how it works:
- Gentle warm up
- 4×4-minute sprints, with a 3-minute recovery between each sprint interval
- Final 3-minute cooldown
Sprints demand maximum intensity, while warm-up, recovery and cooldown are performed at lower intensity.
The workout lasts 30 minutes.
