From Sean Bartram, High-Intensity Interval Training For Women [1]
| Beginner | Intermediate | Advanced | |
|---|---|---|---|
Sprint |
Work: 1 minute, rest: 1 minute | Work: 1 minute, rest: 30 seconds | Work: 1 minute, rest: 15 seconds |
Jumping Jack |
Work: 1 minute, rest: 1 minute | Work: 1 minute, rest: 30 seconds | Work: 1 minute, rest: 15 seconds |
Squat |
Work: 1 minute, rest: 1 minute | Work: 1 minute, rest: 30 seconds | Work: 1 minute, rest: 15 seconds |
The Mummy |
Work: 1 minute, rest: 1 minute | Work: 1 minute, rest: 30 seconds | Work: 1 minute, rest: 15 seconds |
Sprinter Sit-Up |
Work: 1 minute, rest: 1 minute | Work: 1 minute, rest: 30 seconds | Work: 1 minute, rest: 15 seconds |
Cross Jack |
Work: 1 minute, rest: 1 minute | Work: 1 minute, rest: 30 seconds | Work: 1 minute, rest: 15 seconds |
Push Up |
Work: 1 minute, rest: 1 minute | Work: 1 minute, rest: 30 seconds | Work: 1 minute, rest: 15 seconds |
Pike |
Work: 1 minute, rest: 1 minute | Work: 1 minute, rest: 30 seconds | Work: 1 minute, rest: 15 seconds |
| Total Time | 16 minutes | 12 minutes | 10 minutes |