This workout uses a pyramid structure to increase the demand on your cardio vascular system. To help get through it, remind yourself that for every lung bursting interval, you get twice as long to recover. Remember also, to hold your body upright, in your superman/superwoman position – with your core properly activated, this will not only be a cardio workout, but will be a fantastic resistance workout as well. It should take about 30 minutes in total.

 

Cross Trainer Pyramid – HIIT 30 minute Workout

Note: s = seconds, mins = minutes

 

Warm up for 5 minutes on level 4
THEN – put up to level 6

 

for 10s go as fast as you can – 80+ speed
for 20s go as fast as you can back to normal speed – 60+ speed

 

for 20s go as fast as you can – 80+ speed
for 40s go as fast as you can back to normal speed – 60+ speed

 

for 30s go as fast as you can – 80+ speed
for 60s go as fast as you can back to normal speed – 60+ speed

 

for 40s go as fast as you can – 80+ speed
for 80s go as fast as you can back to normal speed – 60+ speed

 

for 50s go as fast as you can – 80+ speed
for 100s go as fast as you can back to normal speed – 60+ speed

 

for 1 mins go as fast as you can – 80+ speed
for 2 mins go as fast as you can back to normal speed – 60+ speed

 

for 1 mins go as fast as you can – 80+ speed
for 2 mins go as fast as you can back to normal speed – 60+ speed

 

for 50s go as fast as you can – 80+ speed
for 100s go as fast as you can back to normal speed – 60+ speed

 

for 40s go as fast as you can – 80+ speed
for 80s go as fast as you can back to normal speed – 60+ speed

 

for 30s go as fast as you can – 80+ speed
for 60s go as fast as you can back to normal speed – 60+ speed

 

for 20s go as fast as you can – 80+ speed
for 40s go as fast as you can back to normal speed – 60+ speed

 

for 10s go as fast as you can – 80+ speed
for 20s go as fast as you can back to normal speed – 60+ speed

 

Cool down for 5 minutes on level 4

 

___________

Have you tried group fitness in Greenwich? Be active with a great bunch of people just like you! Register for your free class!