 Hi, I'm Cherylyn Roy, IFBB Figure and Bikini Olympian. We are at Dave Fisher's Powerhouse Gym in Torrance, California, and today we are going to cover HIIT training. HIIT training is high-intensity interval training, and it's done with doing certain levels of cardio, but increasing your heart rate to a certain percentage maximum for a certain amount of time, and then letting it recover right back down. Training can actually be done in all different demographics, whether you are beginning fitness level, intermediate, or in advance. I'm going to show you the different progressions or the different levels of HIIT training that can be presented. In my HIIT cardio training that I'm showing you today, you will see a five-minute interval segment. The first part of the segment is what is called the active rest segment. So I start with that because that's where a good warm-up can happen, as well as an active rest can happen. So for about two minutes you'll see me walking on a treadmill for the active rest, and then for about anywhere from one minute to 45 seconds, you're going to see me start increasing my heart rate by doing another different type of movement. So the first five-minute interval that I'm going to show you is going to be more of a beginner level of type of interval, and then the next interval will be intermediate, and then the following one will be a little bit more advanced. So you'll see the changes and the different inclines and speeds based upon the fitness level of the person. After that we're going to push through, increase the level of the treadmill speed, and we're going to go and run for about two minutes. I'm going to run. Other people, if they're not able to run, you can actually just increase the incline on the treadmill to actually increase the heart rate and then increase the speed. Again, this is all based upon your fitness level, and whatever gets your heart rate to go up is what you need to do, and it's going to be different for every demographic. So I like to do HIIT training maybe two to three times a week. My duration is usually about 30, 35 minutes with a little bit of stretch afterwards. I say for all of you who are trying it, you know, maybe do like four, five minute intervals, which is about 20 minutes. See how you feel if you're feeling stronger, go for another one. But again, all of this is based upon how you feel. If you're tired that day, maybe HIIT training might not be for you and you want to do more of a steady state cardio, but when you're feeling really good, maybe try this for about maybe 30, 40 minutes tops and then make sure you always stretch afterwards. I would love to hear how you guys do in this HIIT training and even try to tell me like the different intervals that you've tried, so maybe I could possibly showcase it in a future video, but please all go check out my profile at supplementsworld.com where you can find all my training, my nutrition, my supplements, and all the videos that I'm going to be putting out there for all of you guys.