Table 1. Format of each training session.

Group/Week	Week 1–4	Week 5–8
HICT	HICT: 8 mins × 2 rounds = 16 mins Stretch: 5 min × 2 rounds = 10 mins Rest: 4 mins × 1 = 4 min Total 30 mins	HICT: 8 mins × 3 rounds = 24 mins Stretch: 5 min × 2 rounds = 10 mins Rest: 5 mins × 2 = 10 min Total 44 mins
AT	AT: 20 mins Stretch: 5 min × 2 sets = 10 mins Total 30 mins	AT: 35 mins Stretch: 5 min × 2 sets = 10 mins Total 45 mins