Classic HIIT

Cycle through machine intervals; keep effort moderate. Finish with core stability.

1. Stationary Bike Walk

   4 sets

   1 reps

   30s rest

2. Elliptical Machine Walk

   4 sets

   1 reps

   30s rest

3. Walking on Incline Treadmill

   4 sets

   1 reps

   30s rest

4. Rowing (with rowing machine)

   4 sets

   1 reps

   30s rest

5. Lever stepper

   4 sets

   1 reps

   30s rest

6. Cable horizontal Pallof Press

   3 sets

   12 reps

   45s rest

7. Cable Seated Crunch

   3 sets

   15 reps

   45s rest

Slightly longer sets; maintain posture and smooth cadence.

1. Walking on Treadmill

   5 sets

   1 reps

   30s rest

2. Stationary Bike Run

   4 sets

   1 reps

   30s rest

3. Walk Elliptical Cross Trainer

   4 sets

   1 reps

   30s rest

4. Elliptical Machine Skiing

   4 sets

   1 reps

   30s rest

5. Bicycle Recline Walk

   4 sets

   1 reps

   30s rest

6. Dumbbell Goblet Squat

   3 sets

   12 reps

   60s rest

7. Cable twist

   3 sets

   12 reps

   45s rest

Progress intervals slightly; breathe through the nose when possible.

1. Walking on Incline Treadmill

   4 sets

   1 reps

   30s rest

2. Stationary Bike Walk

   4 sets

   1 reps

   30s rest

3. Elliptical Machine Walk

   4 sets

   1 reps

   30s rest

4. Rowing (with rowing machine)

   5 sets

   1 reps

   30s rest

5. Lever stepper

   4 sets

   1 reps

   30s rest

6. Cable Seated Crunch

   3 sets

   15 reps

   45s rest

7. Cable horizontal Pallof Press

   3 sets

   12 reps

   45s rest