Table 1.
HIIT protocols.
| Week | Frequency | Warm-up | Duration | Intensity | Cooling down |
|---|---|---|---|---|---|
| 1 | 5 days/week | 5 minutes (10 m/min) |
16.5 minutes | 5 rep. 30 s. 29 m/minute. Active Rest: 13m/minute. 1 minute. |
5 minutes (10 m/min) |
|
| |||||
| 2 | 5 days/week | 5 minutes (10 m/min) |
18 minutes | 6 rep. 30 s. 30 m/minute. Active Rest: 13m/minute. 1 minute. |
5 minutes (10 m/min) |
|
| |||||
| 3 | 5 days/week | 5 minutes (10 m/min) |
19.5 minutes | 7 rep. 30 s. 31 m/menit Istirahataktif 13 m/menit. 1 menit. |
5 minutes (10 m/min)) |
|
| |||||
| 4 | 5 days/week | 5 minutes (10 m/min) |
21 minutes | 8 rep. 30 s. 32 m/minute. Active Rest: 13m/minute. 1 minute. |
5 minutes (10 m/min) |
|
| |||||
| 5 | 5 days/week | 5 minutes (10 m/min) |
22.5 minutes | 9 rep. 30 s. 33 m/minute. Active Rest: 13m/minute. 1 minute. |
5 minutes (10 m/min) |
|
| |||||
| 6 | 5 days/week | 5 minutes (10 m/min) |
24 minutes | 10 rep. 30 s. 34 m/minute. Active Rest: 13m/minute. 1 minute. |
5 minutes (10 m/min) |
|
| |||||
| 7 | 5 days/week | 5 minutes (10 m/min) |
25.5 minutes | 11 rep. 30 s. 35 m/minute. Active Rest: 13m/minute. 1 minute. |
5 minutes (10 m/min) |
|
| |||||
| 8 | 5 days/week | 5 minutes (10 m/min) |
27 minutes | 12 rep. 30 s. 36 m/minute. Active Rest: 13m/minute. 1 minute. |
5 minutes (10 m/min) |