Table 2 Example of the timeline and intensity of each of the phases in the home-based HIIT protocol
| Â | Phase | |||||||
|---|---|---|---|---|---|---|---|---|
Exercise 1 | Rest 1 | Exercise 2 | Rest 2 | Exercise 3 | Rest 3 | Exercise 4 | Rest 4 | |
Intensity (% VO2peak) | 85 | 65 | 85 | 65 | 85 | 65 | 85 | 65 |
Time (min) | 0–2:00 | 2:00–3:30 | 3:30–5:30 | 5:30–7:00 | 7:00–9:00 | 9:00–10:30 | 10:30–12:30 | 12:30–14:00 |
Running Step-ups | Walk/stepping | Squat jump | Walk/stepping | Running Step-ups | Walk/stepping | Squat jump | Walk/stepping | |
Sumo squat | Â | Inch worm | Â | Sumo squat | Â | Inch worm | Â | |
Mountain climbers | Â | Alternating lunges | Â | Mountain climbers | Â | Alternating lunges | Â | |
Burpees | Â | High knees | Â | Burpees | Â | High knees | Â | |