The 25 seconds HIIT Aerobic Program

The 25 Seconds HIIT Program
The 25 Seconds HIIT Program

This workout is intense, long, and very fun to complete (we all have different definitions to the word fun. Mine is sweat, lactic acid, and 160 bpm). The 25 seconds HIIT (High Intensity Intervals Training) program is based on the a “pyramid” of a “rest” time  period followed by a steady “work” time period of 25 seconds.

Created by Strength & Conditioning Coach Tina VanDerMeiren (third person from the top), who is also my colleague, the “25 seconds” HIIT program is a great addition to your aerobic routine if you are looking for results (read: improve your cardiovascular endurance, and “burn” fat). I tried this workout a few weeks ago, and I must admit that I really enjoy my aerobic sessions ever since.

The Program

You will need to follow 9 cycles. Each cycle has a different rest time period (“work” stays the same, 25 seconds), which we can call “sets”. Every time you finish a cycle, you will get a 1 minute rest time period (note: you still need to “work” during rest times, but not as intense).

During “work” time (the 25 seconds part), you will need to “work” as hard as you possibly can for 25 seconds (the “High Intensity” part of the HIIT). For example, if you are using the stationary bike, setting the resistance level to 10, a “rest” set will be around 75RPM followed by a “work” set (25 seconds) of, lets say, 118-125 RPM (or as fast as you can possibly pedal. Different bikes have different resistance adjustments).

This is How it Looks

First Cycle: 25 seconds (“work” set) x 50 seconds (“rest” set) x 6 sets

ONE MINUTE “REST” TIME (you keep pedaling at around 75RPM)

Second Cycle: 25 x 40 x 5 (sets)


Third Cycle: 25 x 30 x 4 (sets)


Fourth Cycle: 25 x 20 x 3


Fifth Cycle: 25 x 10 x 2


Sixth Cycle: 25 x 20 x 3 (sets)


Seventh Cycle: 25 x 30 x 4 (sets)


Eighth Cycle: 25 x 40 x 5

ONE MINUTE “REST” TIME (keep pedaling)

Ninth Cycle: 25 x 50 x 6


Analyzing The Cycles

Look at the first cycle (25 x 50 x 6). What does it mean? Simply put, you pedal as fast as you possibly can for 25 seconds (resistance level 10-13 at around 118-125rpm), followed by a “rest” time (you reduce the rpm to about 75) of 50 seconds. You repeat this cycle for 6 sets (i.e. you pedal fast for 25, rest 50, pedal fast for 25, rest 50 until you have completed 6 sets). When you are done with the 6 sets, you keep pedaling for 60 seconds at around 75 rpm ( one minute rest time), and then start the second cycle. Note that the resistance never changes during the workout.

In Reality

  1. I must admit that in reality I can only complete the first part of this demanding (but awesome) workout, meaning cycles 1-5.
  2. It is important to have a stopwatch with you when following this workout. It is much easier to keep track on the time (a very important factor in this workout).
  3. I find it better to have a notebook in front of me (with a pen) during the workout. This way I am able to cross out each set and cycle. It looks like this: I I I I I I * I I I I I * I I I I * I I I * I I * I I I * I I I I * I I I I I * I I I I I I
  4. If you are bored with the stationary bikes, you can also use the treadmill to complete the workout. If you decide to do so, you will need to set the treadmill to a “sprint” speed, which you will use during the “work” time. For the “rest” time, stand on the side panels of the treadmill (just be careful not to let your feet catch on the running belt).

In conclusion, this is a very demanding workout that requires a very determined mindset. It keeps the aerobic sessions a very interesting experience, which is why I like it so much ( I often get bored with aerobic, unless I am climbing up the stadium stairs outside, flipping big tires, or doing sprints on the track field).

What do you think? Will you do it?

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