Here is simple effective High Intensity Interval Session that you can do on any piece of Cardiovascular machine in the gym. It can be adapted to suit all fitness levels, the fitter you are the harder you can work on each interval.
What is more including the warm up and cool down you will be done in under 25 minutes.
5 Minute gradual Warm Up
10 Seconds Max Effort, 10 Seconds Recovery/ Very Low Effort
15 Seconds Max Effort, 15 Seconds Recovery/ Very Low Effort
30 Seconds Max Effort, 30 Seconds Recovery/ Very Low Effort
45 Seconds Max Effort, 45 Seconds Recovery/ Very Low Effort
60 Seconds Max Effort, 60 Seconds Recovery/ Very Low Effort
90 Seconds Max Effort, 90 Seconds Recovery/ Very Low Effort
60 Seconds Max Effort, 60 Seconds Recovery/ Very Low Effort
45 Seconds Max Effort, 45 Seconds Recovery/ Very Low Effort
30 Seconds Max Effort, 30 Seconds Recovery/ Very Low Effort
15 Seconds Max Effort, 15 Seconds Recovery/ Very Low Effort
10 Seconds Max Effort, 10 Seconds Recovery/ Very Low Effort
5 Minute Gradual warm down.
You will find that your speed will drop off as your progress through the session, this is natural, do not worry about it. The most important thing is that you are working as hard as you can for that time interval.
For those who have been out of the gym for a while or who are a new to exercise you can still use the interval protocol instead of working with ‘Max Effort’, drop the intensity down to 80-90% effort.