. 2021 May 15;10(10):2143. doi: 10.3390/jcm10102143

Table 2.

Description of exercises of the strength and endurance training program performed by the experimental group (Ex).

Interval Training 2:1 (HIIT)	Strength Circuit with the Example of Resistance Training with a Kettlebell
At the beginning of the training, participants had to do warm-up and adaptation exercises with minimal external resistance under the supervision of a personal trainer (duration 10–15 min). The participant performed a form of activity that involved high-intensity exercise alternated with rest (60 s/30 s). It consisted of 10 exercises that were performed one after the other to form a circuit. 1. Push-ups on dumbbells with the dumbbell pulled alternately to the chest at the moment of straightening the arms. 2. Squat with a dumbbell held with both hands at chest height. 3. Standing kettlebell side bends. 4. Jumps with a change of legs (from the forward lunge position). 5. Standing dumbbell press. 6. Half squat with a dumbbell held between legs with both hands. 7. Dumbbell weighted sit-ups. 8. Dumbbell pull (dumbbell row). 9. Push-ups. 10. Dumbbell reverse lunges.	The participant performed a small circuit of 5 exercises with a kettlebell (25 repetitions each). During one training session, they performed from 3 to 5 circuits, according to the principle of a gradual increase in loads. The rest between circuits was 1 to 2 min. 1. Kettlebell swing. 2. Standing one-handed press. 3. Squat with a kettlebell held with both hands in front of the body. 4. Kettlebell clean. 5. Kettlebell snatch. The duration of a training session was up to 30 min. The first session was devoted to learning and mastering the correct technique of the exercises. The participant ended each training session with stretching for about 6 min.

Interval Training 2:1
(HIIT)

Strength Circuit with the Example of Resistance Training with a Kettlebell

At the beginning of the training, participants had to do warm-up and adaptation exercises with minimal external resistance under the supervision of a personal trainer (duration 10–15 min).
The participant performed a form of activity that involved high-intensity exercise alternated with rest (60 s/30 s).
It consisted of 10 exercises that were performed one after the other to form a circuit.
1. Push-ups on dumbbells with the dumbbell pulled alternately to the chest at the moment of straightening the arms.
2. Squat with a dumbbell held with both hands at chest height.
3. Standing kettlebell side bends.
4. Jumps with a change of legs (from the forward lunge position).
5. Standing dumbbell press.
6. Half squat with a dumbbell held between legs with both hands.
7. Dumbbell weighted sit-ups.
8. Dumbbell pull (dumbbell row).
9. Push-ups.
10. Dumbbell reverse lunges.

The participant performed a small circuit of 5 exercises with a kettlebell (25 repetitions each).
During one training session, they performed from 3 to 5 circuits, according to the principle of a gradual increase in loads. The rest between circuits was 1 to 2 min.
1. Kettlebell swing.
2. Standing one-handed press.
3. Squat with a kettlebell held with both hands in front of the body.
4. Kettlebell clean.
5. Kettlebell snatch.
The duration of a training session was up to 30 min.
The first session was devoted to learning and mastering the correct technique of the exercises.
The participant ended each training session with stretching for about 6 min.

HIIT—high-intensity interval training, 2:1—two units of work to one unit of rest.