Muscle Media

Table 1

HIIT Workout 1 HIIT Workout 2 HIIT Workout 3

Week 1 One 4-minute cycle
(as shown in Table 2) One 4-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog)

Week 2 One 5-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog) One 6-minute cycle
(same as previous workout)

Week 3 One 7-minute cycle
(add one 30-second sprint and one 30-second jog) One 7-minute cycle
(same as previous workout) One 8-minute cycle
(add one 30-second sprint and one 30-second jog)

Week 4 One 8-minute cycle
(same as previous workout) One 9-minute cycle
(add one 30-second sprint and one 30-second jog) One 9-minute cycle
(same as previous workout)

Week 5 One 10-minute cycle
(add one 30-second sprint and one 30-second jog) One 10-minute cycle
(same as previous workout) One 11-minute cycle
(add one 30-second sprint and one 30-second jog)

Week 6 One 11-minute cycle
(same as previous workout) One 12-minute cycle
(add one 30-second sprint and one 30-second jog) One 12-minute cycle
(same as previous workout)

Week 7 One 13-minute cycle
(add one 30-second sprint and one 30-second jog) One 13-minute cycle
(same as previous workout) One 14-minute cycle
(add one 30-second sprint and one 30-second jog)

Week 8 One 14-minute cycle
(same as previous workout) One 15-minute cycle
(add one 30-second sprint and one 30-second jog) One 15-minute cycle
(same as previous workout)

Table 2

Jogging for 30 seconds followed immediately by

Sprinting for 30 seconds followed immediately by

Jogging for 30 seconds followed immediately by

Sprinting for 30 seconds followed immediately by

Jogging for 30 seconds followed immediately by

Sprinting for 30 seconds followed immediately by

Jogging for 30 seconds followed immediately by

Sprinting for 30 seconds

Back to HIIT...

Table 1
	HIIT Workout 1	HIIT Workout 2	HIIT Workout 3
Week 1	One 4-minute cycle (as shown in Table 2)	One 4-minute cycle (same as previous workout)	One 5-minute cycle (add one 30-second sprint and one 30-second jog)
Week 2	One 5-minute cycle (same as previous workout)	One 5-minute cycle (add one 30-second sprint and one 30-second jog)	One 6-minute cycle (same as previous workout)
Week 3	One 7-minute cycle (add one 30-second sprint and one 30-second jog)	One 7-minute cycle (same as previous workout)	One 8-minute cycle (add one 30-second sprint and one 30-second jog)
Week 4	One 8-minute cycle (same as previous workout)	One 9-minute cycle (add one 30-second sprint and one 30-second jog)	One 9-minute cycle (same as previous workout)
Week 5	One 10-minute cycle (add one 30-second sprint and one 30-second jog)	One 10-minute cycle (same as previous workout)	One 11-minute cycle (add one 30-second sprint and one 30-second jog)
Week 6	One 11-minute cycle (same as previous workout)	One 12-minute cycle (add one 30-second sprint and one 30-second jog)	One 12-minute cycle (same as previous workout)
Week 7	One 13-minute cycle (add one 30-second sprint and one 30-second jog)	One 13-minute cycle (same as previous workout)	One 14-minute cycle (add one 30-second sprint and one 30-second jog)
Week 8	One 14-minute cycle (same as previous workout)	One 15-minute cycle (add one 30-second sprint and one 30-second jog)	One 15-minute cycle (same as previous workout)