If anyone wants this type of plan but hates running. I wrote this up for some of my clients. You pick the "high" and "low" intensity exercises but it builds more intensity every other week for 8 weeks.
It's a change from running but the same effect.
Options For Cardio HIIT Workout. Do these 3-4 days per week, pick the hardest ones you can do for the "work" time and then pick an easy recovery exercise.
"Rest" is not rest it is a recovery with low impact easier cardio such as Jog in place or fast walking. If you are not familiar with some of these exercised youtube
the names and you will see video's of each on.
Jump Rope
Jumping / Boxing Jacks
Sprinting
High Knee Sprinting in place
POP Squats
Jump Lunge
Kettlebell Swings
Lateral Skaters
Switchfoot
Straddle Step
Steps
Mountain Climbers
Burpees/Squat Thrust
Just follow the work-to-rest intervals as indicated.
Phase 1 (1:4): Weeks 1-2
15 seconds: High-intensity exercise
60 seconds: Rest or low-intensity exercise
Repeat another 10 times, followed by a final 15-second high-intensity blast. Plus 6-16 minutes of steady state cardio.
Total time: 14 minutes (20-30 total)
Phase 2 (1:2): Weeks 3-4
30 seconds: High-intensity exercise
60 seconds: Rest or low-intensity exercise
Repeat another 10 times, followed by a final 30-second high-intensity blast. Plus 8-13 minutes of steady state cardio.
Total time: 17 minutes (25-30 total)
Phase 3 (1:1): Weeks 5-6
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat another 16 times, followed by a final 30-second high-intensity blast. Plus 7.5-12.5 minutes of steady state cardio.
Total time: 17.5 minutes (25-30 total)
Phase 4 (2:1): Week 7-8
30 seconds: High-intensity exercise
15 seconds: Rest or low-intensity exercise
Repeat another 25 times, followed by a final 30-second high-intensity blast. Plus 10 minutes of steady state cardio.
Total time: 20 minutes (30 total)
Maybe of use to someone out there.
I get lean (around 6%) in the summer and I am well over 50. I don't do these on lifting days unless I do a 2-a-day workout but only if it's upper body.
Not saying that I'm an expert but this has helped me and many of my clients over the years and it's simple.