Table 2.

25-minute HIT protocol

Time (min) – Round 1	Time (min) – Round 2	Activity
0–2:00	12:30–14:30	Elliptical trainer (self-paced)
2:00–2:30	14:30–15:00	Rest
2:30–4:30	15:00–17:00	Burpees
4:30–5:00	17:30–18:00	Rest
5:00–7:00	18:30–20:30	Jump rope
7:00–7:30	20:30–21:00	Rest
7:30–9:30	21:00–23:00	Dumbbell thrusters
9:30–10:00	23:00–23:30	Rest
10:00–12:00	23:30–24:30	Sit-ups
12:00–12:30	24:30–25:00	Rest