CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 32 MINUTES
Repeatable HIIT
Cardiorespiratory fitness
Alternate hard and easy work without calling every effort all-out. Intervals complement, not replace, resistance training or weekly movement.
Your weekly sessions
SESSION 1 / Hard/easy repeat
Bike intervals
Hard/easy repeat
- HIIT bike intervals — 8 min easy + 5 × 1 min hard / 2 min easy + 5 min easy
Cardiorespiratory system and cycling leg muscles. Warm up eight minutes, cycle hard for one minute then easy for two; repeat four to six times and cool down.
- Recovery walk — optional 10 min easy
Heart, lungs and working leg muscles. Walk easily for 10–25 minutes, finishing refreshed rather than tired.
- Downward-facing dog — 2 × 30 sec
Joint control and comfortable range of motion. Press hands into the floor, send hips back and keep knees softly bent if needed.
SESSION 2 / Keep muscle
Strength support
Keep muscle
- Goblet squat — 2 × 8–10
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 2 × 8–10
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 2 × 10
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
How to progress
Week 1: 4 × 1 minute hard / 2 easy; add one interval weekly up to 7; week 5 reduce to 4, then rebuild.
Recovery and weekly placement
Warm up 8 minutes; recovery days remain easy.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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