What is an Interval with Pauses?


This session is a paradigm of HIIT. It pushes you to your limits (90% personal maximum) with short periods of activity and short breaks in between.

During the active time, you must complete as many repetitions as you can of a short circuit of different functional exercises.

The objective is to maintain the number of repetitions of the circuit for the entire session. To do so, you will need to apply strategy since it is easy to become tired very quickly.

Session Type

HIIT (High Intensity Interval Training)


Interval with Pauses 


Complete a number of times a circuit of 60 – 90 seconds of activity and 15 seconds of rest.

During the active time, repeat the short circuit of 4 exercises as many times as you can.

The objective is to maintain the number of circuit repetitions for the entire training.


  • Number of exercises: 4
  • Personal Intensity Level: 90%
  • Activity time: 60 – 90 seconds
  • Pause time: 15 seconds after each set
  • Number of laps: 4 -10
  • Training time: 5 -18 minutes


6 laps of 60 seconds with 15 seconds of rest between turns of the circuit:

  • 3 squats
  • 4 push-ups
  • 5 plank spider
  • 3 burpees