Subject/Section: PHEDO4020-E28 Date/Time: March 8, 2021
HIIT TRAINING PROGRAM
(HIGH-INTENSITY INTERVAL TRAINING PROGRAM)
Week Endurance Strength Power Agility Rest
Lateral Lunge Jogging on the for 1 Minute Burpees for Spot (15 1 Minute High Knees minutes) Rest for 30 2 (30 seconds) seconds 30 Weeks Rest for 30 30 second rest 30 second rest seconds or seconds Single-leg more Basic Plank Split Jumps forward Hop Squats (30 for 1 Minute (30 seconds) (30 seconds seconds) on one side Rest for 30 Rest for 30 then switch) 30 second seconds seconds rest Rest for 30 Standing Jump Squats seconds Side Plank Bicycle for 30 for 30 Crunch for 1 seconds Plank Jack seconds minute for 1 minute