HIIT Workout A – Bike Sprints:

• Warm-up: 5min

• 10sec all out sprint (level 9-10 on a scale of 1-10)

• 50sec moderate (level 5-6 on a scale of 1-10)

• Repeat for a total of 10 rounds

• Add one sprint per week for 4wks

• Cool down for 3-5min

• Total time = 20 to 23min for way more fat-loss

HIIT Workout B – Running Sprints:

• Warm-up : 5min (walk, jog and run)

• Dynamic warm-up (high-knees, butt kicks @ 20/leg)

• 10sec all out sprint (9 on a scale of 1-10) – Note: you can do this in an alley, on a field, or on a quiet block. A treadmill will NOT work. It will take more than 10sec to get up to top speed. Also, sprinting is done on the balls of your feet – no heel to toe action.

• 50sec brisk walk to start line

• Repeat for a total of 10 rounds

• Add one sprint per week for 4wks

• Cool down for 3min

• Total time = 20 to 23min for way more fat-loss