HIIT Sprints
الجري المتقطع (HIIT)
Primary: Cardiovascular SystemSecondary: Legs, Coreadvancedcutting
Sets
6-10 rounds
Reps
30s on / 60-90s off
Rest
60-90 sec
Duration
20-25 min total
How to perform
- Warm up 5 minutes at easy pace.
- Sprint 30s all-out, rest/walk 60-90s.
- Repeat 6-10 rounds.
- Cool down 5 minutes.
Common mistakes
- Skipping warm-up.
- Not going hard enough on sprints.
- Insufficient rest between.
Easier alternative
Bike or Rower HIIT (lower impact)
Harder alternative
Hill Sprints or Tabata (20s/10s x 8)
Safety precautions
- Never skip the warm-up.
- Stop at chest pain or dizziness.
- Not recommended with untreated hypertension.
