Table 1.

Schematic design of the HIT program. HIT: High-intensity interval training

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 8
Frequency (p/w)	2	2	2	2	2	2	2	2
Duration	30 sec	30 sec	30 sec	30 sec	30 sec	30 sec	30 sec	30 sec
Intensity	max	max	max	max	max	max	max	max
Work:rest ratio	1:4	1:4	1:4	1:4	1:3	1:3	1:3	1:3
Repetitions	8	8	10	10	12	12	12	12
Total time	20 min	20 min	25 min	25 min	24 min	24 min	24 min	24 min