Training Programme: High Intensity Interval Training, 2 Weeks (Member)


  • This is a an intense training programme that targets the whole body.
  • The programme runs for two weeks. Alternate four times for a two-month training period.
  • Body weight exercises make up the programme.
  • Tabatas are extensively used (see explanation below).
  • The cardio effect is magnified through the use of Tabatas.
  • Good luck!


Click to download the programme and start an intense period: Download Area (Member).



  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

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