HIIT Workouts

Weekly HIIT Workout

SweatCity Sprint Tabatas


4 Sets of Running Tabatas:

  1. eight (8) rounds of 20 second sprints/10 seconds rest
    • Speed: 10
    • Incline: 0
  2. six (6) rounds of 40 second sprint/20 seconds rest
    • Speed: 9
    • Incline 0
  3. four (4) rounds of 60 second sprint/30 seconds rest
    • Speed 8.5
    • Incline: 1-2
  4. three (3) rounds of 90 seconds sprint/45 seconds rest
    • Speed: 7.5
    • Incline: 3

Feel free to change up the rest time and the incline or speed to make it more or less challenging.  Avoid rest in between each set of tabatas.  Clearly anything more than 30 seconds isn’t exactly a sprint but you should feel winded and in an Anaerobic state (winded and out of breathe).


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