The range of Sprints per Workout is to accommodate your improvements in HIIT Volume Progression. If I assume that you are already working out, you can either replace a traditional cardio workout with a HIIT workout or simply add on the HIIT workout if you think you can handle the added volume.
Love this article, I think you should link it from the front page of your site… I have been doing Burpees for the HIIT since there is no steep hill nearby where I can sprint. Studies have shown that HIIT actually improves aerobic conditioning contrary to what you describe. Wouldn’t refer to it as HIIT, but I incorporate dumbbells into my Ashtanga yoga workout and it kicks my butt.
In those posts, I discussed why HIIT is an essential tool in developing complete physical fitness as well as being a VERY effective fat burning tool. I decided to try it because I noticed that my sprinting ability and recovery time varies greatly throughout an HIIT workout and I saw no reason why our bodies should be designed to make the best performance gains on a specific interval schedule.
Depending upon your individual fitness, you may find the 30 second sprint harder than the 10 second, while your training partner may be the complete opposite.
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