Table 3.

Description of the HIIT intervention exercises performed during the central part of the home-based intervention.

Exercise type	Number of sets	Duration	Resting time	Exercise progression	Intensity	Load
Pushup	3	30–90 s	15–60 s	Increase of sets (up to n = 4) and/or execution time (up to 90 s) and/or decrease resting time (up to 15 s) and/or start kneeling on the extending arms into a high plank position	6–9 of RPE	Body weight
Squat	3	30–90 s	15–60 s	Increase of sets (up to n = 4) and/or execution time (up to 90 s) and/or decrease resting time (up to 15 s) and/or use of one bottle as extra weights	6–9 of RPE	Body weight or bottles
Split	3	30–90 s	15–60 s	Increase of sets (up to n = 4) and/or execution time (up to 90 s) and/or decrease resting time (up to 15 s) and/or use of two bottles as extra weights	6–9 of RPE	Body weight or bottles
Dead lift	3	30–90 s	15–60 s	Increase of sets (up to n = 4) and/or execution time (up to 90 s) and/or decrease resting time (up to 15 s) and/or use two bottles as extra weights	6–9 of RPE	Body weight or bottles
Plank	3	30–90 s	15–60 s	Increase of sets (up to n = 4) and/or execution time (up to 90 s) and/or decrease resting time (up to 15 s)	6–9 of RPE	Body weight

HIIT, high-intensity interval training; RPE, rate of perceived exertion.