First, pick a cardiovascular activity you enjoy doing. It can be a machine at the gym such as the elliptical or treadmill if you like that kind of thing or you can take it outside with a road run or bike ride. You pick! Next, make sure you've got a watch or timer that tracks time easily to the second. A timer is an added bonus. Make sure it will be easy to monitor your time spent exercising. Now you're ready to begin your workout.
1. Warm up for 2 minutes at a moderate pace.
2. Sprint (or go as fast as you can) for 30 seconds. If you're using a heart rate monitor, you want to be at a minimum of 75% of your maximum heart rate.
3. Slow your pace to an easy intensity for 90 seconds.
4. Repeat this cycle of sprinting for 30 seconds and recovering for 90 seconds 5-7 times, trying to increase your intensity on the sprint each time.
5. Cool down for 3 minutes at a very easy pace.
If you're new to exercise, be sure to get cleared by your doctor before trying something this intense. Also, be sure to give your body easier days in between these HIIT workouts. I don't recommend doing this workout more than twice a week, as it is very intense. If you are recovering from an injury or injury-prone, be careful with this as well.
Nutrition is extremely important too, especially when training this hard and wanting to get results. Be sure to hydrate, eat lots of lean protein, fresh fruits and veggies, and whole grains. Don't eat anything for at least 90 minutes before this workout. Afterwards, a whey protein shake would make a great recovery meal. Be sure to include some quality carbohydrates, such as a banana and/or berries, with your protein choice in your recovery smoothie or meal as well.
Let me know how it works for you. I'm always interested in hearing from you at firstname.lastname@example.org. Make today great!