15 Minute Sprints
This is my favourite HIIT routine. It’s a quick and dirty way to finish a workout breathless and sweaty ;)
The base set-up:
| Minutes | Effort |
| 0-1 | 2/10 |
| 1-3 | 5/10 |
| 3-4 | 8/10 |
| 4-6 | 5/10 |
| 6-7 | 9/10 |
| 7-9 | 5/10 |
| 9-10 | 9/10 |
| 10-12 | 5/10 |
| 12-13 | 10/10 |
| 13-15 | 2/10 |
On the treadmill:
| Minutes | MPH |
| 0-1 | 3.0 |
| 1-3 | 3.5 |
| 3-4 | 8.0 |
| 4-6 | 3.5 |
| 6-7 | 8.5 |
| 7-9 | 3.5 |
| 9-10 | 9.0 |
| 10-12 | 3.5 |
| 12-13 | 9.5 |
| 13-15 | 3.5 |
On the elliptical:
| Minutes | Level |
| 0-1 | 5 |
| 1-3 | 8 |
| 3-4 | 18 |
| 4-6 | 8 |
| 6-7 | 18 |
| 7-9 | 8 |
| 9-10 | 18 |
| 10-12 | 8 |
| 12-13 | 18 |
| 13-15 | 8 |
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