HIIT 4x4 Program
Intermediate / Advanced
Program
Warm Up
5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)
Interval – do this between two and four times
Part A: Building Phase
2 minutes gradually increasing your exercise heart rate up to 85-95% of your maximal heart rate
Part B: Holding Phase
2 minutes maintain heart rate between 85-95% of your maximal heart rate
Part C: Active Recovery
3 minutes of active recovery (reduce your heart rate to a comfortable level but you must keep moving)
Cool Down
5-10 minutes gradually decreasing your heart rate (eg jogging then walking)
Instructions
Intermediate: Do the interval two or three times
Advanced: Do the interval three or four times
Working in your heart rate zones is important! This has to be done correctly – please watch my video on calculating heart rate intensities. You will need a heart rate monitor to perform this program correctly.
This program can be done in many ways:
- On a bike (stationary or not)
- On a treadmill
- Running and sprinting or walking and jogging
- In a swimming pool (short bursts of swimming or kicking as fast as you can)
- Up a hill (walk / jog / sprint as fast as you can)
- Skipping
- Boxing
- In any way that lifts your heart rate