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IntermediateCardio1 week
8-Week HIIT Cardio Engine
Priya SharmaBuild serious cardiovascular capacity over 8 weeks with progressive HIIT sessions. Starts with lower-intensity intervals and builds to max-effort threshold work. No equipment needed — just space to move.
Equipment
bodyweight
Prerequisites
Able to run for 20 minutes continuously. No injuries to knees or hips.
Training Schedule
Monday — Interval Run
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
| Warm-up jog | 1 | 5m | — |
| High-intensity intervals | 8 | 30s | 1m 30s |
| Cool-down walk | 1 | 5m | — |