I would love to be shocked!
I did my first routine today at an indoor track. I sprinted as fast as I could for 30 seconds, followed by 4.5 minutes of walking slowly — and repeated that three times — total 10 minutes.
It recommended 20 seconds of intense exercise followed by 10 seconds rest.
It was miserable beyond belief.
The 30 seconds at full blast followed by a cool down until breath recovery is light years better.
As to being shocked, I have been on this new program about 2 weeks. I am shocked at the changes in my brain chemistry (on a raging high) and in my fitness level. Re: my fitness, I did my usual Sunday bike ride on the local trail today and felt significantly stronger. That said, since today was supposed to be a day of rest, I didn't push too hard (a little over an hour at an average HR of 137).
Tomorrow is another HIIT day.
BTW, my weight is down and so is my BP.
What did you think of your first HIIT workout?