Time pressure to perform at high levels and balance careers and personal lives.

Traditional training resistance training often is performed separately from

aerobic training

HICT Body weight as resistance

Aerobic and resistance training

lasting approximately 7 minutes

repeat the 7-minute bout 2 to 3 times

BENIFIT High accessibility

Fat/weight loss

Increase VO2max

Decrease insulin resistance

Contraindications overweight/obese

Detrained

Previously injured

Elderly

Hypertension/heart disease (isometric exercises not recommended)

Avoid Valsalva maneuver

Proper forms and techniques

Prior medical clearance

Exercise selection Target all major muscle groups

Use Large muscle groups to create resistance and aerobic intensity

A balance of strength throughout the body (injury prevention, movement efficiency)

Immediately modified and adapted to adjust intensity

Safe

Interactive with the training environment ](stairs, wall, benches)

Easy transition to minimize rest time between exercises

Exercise order Opposite muscle groups to alternate

between resting and working Upper body: Push-up

Lower body: squat

High intensity Low intensity Dynamic/whole body: Jumping squat

Static/localize: plank/crunches

Number of exercises: 9-12

Individual exercise bout time: 30 sec

(proper execution of 15-20 reps)

Rest: ≤ 15 sec

(incomplete recovery between exercises)

Total exercise time: as little as 4 minutes, 100%

VO2max

Sample program 12 stations Body weight Exercise order:

Whole body Lower body Upper Body Core

Work 30 sec, rest 15 sec Total time: 7 minutes; can be repeated 2-3 times

Sample program 1. Jumping Jacks Total body

2. Wall sit Lower body

3. Push-up Upper body

4. Abdominal crunch Core

5. Step-up onto chair Total body

6. Squat Lower body

7. Triceps dip on chair Upper body

8. Plank Core

9. High knees/running in place Total body

10. Lunge Lower body

11. Push-up and rotation Upper body

12. Side Plank Core