Top 10 Favorite H.I.I.T. Intervals 90%/60% of Max Effort
10.) (90%) Switch Jumps/(60%) Single Leg Flat Pushups
9.) (90%) Tuck Jumps/(60%) Standing Knee Raises
8.) (90%) Reverse Lunge + Forward Knee Strike/(60%) Ropeless Skip
7.) (90%) Step-Ups with Knee Raises/(60%) Ropeless Skip
6.) (90%) Burpees with Jumps/(60%) Ropeless Skip
5.) (90%) Speed Rope with High Knees/(60%) Boxers Skip
4.) (90%) Mountain Climbers/(60%) Jumping Jacks
3.) (90%) Spin Bike Standing Hill Sprints at 75-RPMs/(60%) Seated
2.) (90%) StepMaster Sprint/(60%) Moderate Stepping
1.) (90%) Concept II Rower 500-Meter Sprint/(60%) Moderate Rowing
***All of the above intervals can be set in a work/rest ratio of ½, 1/1, 2/1, 3/1, for a duration of 10 to 60 seconds each interval and a total session time of 10 to 30 minutes.
9.) (90%) Tuck Jumps/(60%) Standing Knee Raises
8.) (90%) Reverse Lunge + Forward Knee Strike/(60%) Ropeless Skip
7.) (90%) Step-Ups with Knee Raises/(60%) Ropeless Skip
6.) (90%) Burpees with Jumps/(60%) Ropeless Skip
5.) (90%) Speed Rope with High Knees/(60%) Boxers Skip
4.) (90%) Mountain Climbers/(60%) Jumping Jacks
3.) (90%) Spin Bike Standing Hill Sprints at 75-RPMs/(60%) Seated
2.) (90%) StepMaster Sprint/(60%) Moderate Stepping
1.) (90%) Concept II Rower 500-Meter Sprint/(60%) Moderate Rowing
***All of the above intervals can be set in a work/rest ratio of ½, 1/1, 2/1, 3/1, for a duration of 10 to 60 seconds each interval and a total session time of 10 to 30 minutes.