Table 2.

Example of HIIT and running session and work set progression during the HIIT program.

Example of Weekly Session
	1st Session	2nd Session	3rd Session
Exercises	HIIT. Example 1	HIIT. Example 2	Running
1st	Push-ups	Jumping jacks	5 min of running at 65–75% HRmax
2nd	Mountain Climbing	Box squat	5 min of walking at 40–45% HRmax
3rd	Forearm plank	Bench step-ups	5 min of running at 65–75% HRmax
4th	Dips using a bench or chair	Deadlift w/elastic band	5 min of walking
Training progression during the HIIT program
Week	Set/session	Recovery between sets (s)
1st and 2nd	2	60
3rd to 5th	3	60
6th to 8th	4	60
9th and 10th	4	45