The introduction and timer cues notifies you when to start, stop and rest.
A 60 second count down rest period is given after each 2 minute effort, notifying you when 45, 30 and 15 seconds are left before the start of the next round.
| INTRODUCTION | 0:15 |
| HIIT 1: 4 x 30 Second Effort (Back To Back) | 2:00 |
| REST 1 | 1:00 |
| HIIT 2: 4 x 30 Second Effort (Back To Back) | 2:00 |
| REST 2 | 1:00 |
| HIIT 3: 4 x 30 Second Effort (Back To Back) | 2:00 |
| END OF WORKOUT | 0:15 |