20min Cardio | Lose Weight Fast

HIIT

21 min

IF 0.80

A short sharp session focusing on working hard and changing pace, great for anyone short on time.

Duration

21 min

Blocks

Intensity

0.80

Workout analysis

Session profile and interval structure.

warmup · 40%3 min

3 Min Warm up

active · 95%3 min

Threshold (8/10)

recovery · 40%30s

Easy (1/10)

Repeat 2 times

active · 85%2 min

Threshold (7/10)

active · 150%1 min

Sprint (10/10)

active · 85%2 min

Threshold (7/10)

recovery · 40%1 min

Easy (1/10)

active · 175%30s

Final Sprint: Max! (10/10)

recovery · 40%30s

Easy (1/10)

active · 175%30s

Max! (10/10)

cooldown · 50%1 min

1 Min easy cool down

Training purpose

High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.

Useful when you want sessions that match tags such as Cardio, Short Session, Pace Changes, Weight Loss, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.