HIIT Pyramid Interval Workout Plan
Intervals climb from 20 to 60 seconds and back down, three sessions a week. Moderate-impact cardio with core and athletic work between rounds.
Routines
Day 1 — Cardio Pyramid Base
Foundation day with classic cardio moves and core; steady effort on the way up, controlled breathing on the way down.
Intermediate
39 mins
153 Kcal
Day 2 — Athletic Pyramid Mix
Agility, lateral movement, and core stability in a pyramid interval format.
Intermediate
39 mins
153 Kcal
Day 3 — Rope & Bodyweight Pyramid
Jump rope blended with bodyweight cardio and core in a smooth pyramid.
Intermediate
39 mins
153 Kcal
