High-Intensity Interval Training

High-Intensity Interval Training

Recommended Frequency:

Every week on Tuesday, Thursday

# This routine incorporates short, intense bursts of exercise followed by periods of recovery. It includes protocols for both high-intensity interval training (HIIT) and sprint interval training to improve cardiovascular health, increase metabolism, and reduce symptoms like hot flashes.
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Sprint Interval Training

Sprint Interval Training

8:00 AM
20m

This protocol involves extremely short, maximum intensity efforts lasting 30 seconds or less, followed by ample recovery. It could include sprinting, battle ropes, or any exercise done in an all-out burst.

Choose from 4 Options
Running Sprints ,
Cycling Sprints ,
Battle Ropes ,
Sled Pushes
Simple Task

Sprint all-out

Timed Activities - 30s

Rest and recover

Timed Activities - 3m
Enter a Number
HIIT Workout

HIIT Workout

7:00 PM
30m

Perform brief, all-out efforts lasting 1-4 minutes, followed by equal or longer recovery periods. This could include exercises like burpees, battle ropes, or bike sprints.

Choose from 4 Options
Burpees ,
Battle Ropes ,
Assault Bike Sprints ,
Rowing Machine Sprints
Simple Task

Rest and recover

Timed Activities - 4m
Enter a Number
Enter a Number
What You'll Get
  • 💪
    Improved cardiovascular health
    HIIT training increases aerobic capacity and cardiovascular fitness.
  • 💪
    Reduced hot flashes
    The intense nature of HIIT may help regulate neurotransmitters like serotonin that influence hot flashes.
  • 💪
    Increased metabolism
    Sprint intervals create an epigenetic change that can improve glucose and insulin sensitivity.
  • 💪
    Improved blood vessel control
    The intense nature may help regulate blood vessel dilation and constriction, reducing hot flashes.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Try It Out, Adjust As You Go!
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