Table 1.
Examples of high-intensity interval training.
| Population | Work to recovery ratio | High-intensity | Low-intensity | Number of cycles |
|---|---|---|---|---|
| Sedentary | 2:1 | 30 s each: push-ups, squats, butt kicks, triceps dips, side lunges, jumping jacks, sit-ups | 15 s recovery between each activity; 1 min between each cycle | 3 (1 cycle = 30 s per exercise alternated with 15 s recovery) |
| Recreationally trained | 2:1 | 20 s each: squat jacks, push-ups with oblique knee (alternating), star jumps, mountain climbers, thigh slap jumps, burpees, high knees, jumping lunges | 20 s between every other activity; 1 min between each cycle | 4 (1 cycle = 2 exercises (20 s each) alternated with 20 s recovery) |
| Running (sprint) | 1:9 | 30 s maximal effort sprint (9+ on 1–10 RPE scale) | 4.5 min low-intensity jog (4–5 on 1–10 RPE scale) | 4 |
| Swimming | 1:1 | 50 m sprint—freestyle (8+ on 1–10 RPE scale) | 50 m slow—breast stroke (4–5 on 1–10 RPE scale) | 6 |
| Soccer | 1:6 fartleks | Runner at the back of a 6-person line sprint to the front of the line (9+ on 1–10 RPE scale) | Low-intensity jog (4–5 on 1–10 RPE scale) until you become the runner at the back of the line | 30 min total |
| Basketball | Shuttle runs | Sprint from baseline to given point on court (near free throw line, top of near 3 point arch, mid court, top of far 3 point arch, far free throw line, far baseline) and back | 15 s rest between each distance; 1 min between each cycle | 5 |
Abbreviation: RPE = rating of perceived exertion.