Summary of the high intensity interval training programmes.

Table 2: Summary of the high intensity interval training programmes.

	HIIT
Warm-up period	5 min of jogging at low intensity
Warm-up period	5 min of dynamic stretching exercises
Interval training period	Weeks 1-2: 6 sessions, pre-test and familiarization
	Weeks 3-4: 20 min, 10 intervals of 30 s at > 80% HR_max, 1 min 30 s rest between intervals, 10 exercises (Jogging, jumping jacks, high knees, 1-2-3 drills, push-ups, frog jumps, squats, plank touches, jump rope, 1-2-3 knees up)
	Weeks 5-8: 20 min, 12 intervals of 45 s at > 80% HR_max, 1 min rest between intervals, 10 exercises (Jogging, cross jumping jacks, high knees with punches, in - out abs, push-ups, frog jumps, squats jumps, plank touches, jump rope, 1-2-3 knees up)
	Weeks 9-12: 30 min, 6 intervals of 5 min at > 80% HR_max, 30 s rest between intervals, Insanity Max30^® Program (weeks 9-10: Cardio Challenge Video, weeks 11-12: Sweat Intervals Video)
	Weeks 13-16: 30 min, 6 intervals of 5 min at > 80% HR_max, 30 s rest between intervals, Insanity Max30^® Program (weeks 13-14: Max Out Cardio Video, weeks 15-16: Max Out Sweat Video), post-test
Cool down period	5 min of static stretching exercises

HIIT: High Intensity Interval Training.