Players: 1- 2 players, 1 game box is recommended for every 2 players
Contents: 2 dice, 2 decks of exercise Cards, 1 deck of game play cards
Object: Be the player (or team) that earns the most points. For solo play, try beating your previous point total or earning a certain number of points per day, week, or month.
Set Up: First, read and set aside the top two cards in the left deck (Instructions Card and Anatomy of a Card) and center deck (Game Layout Card and Contents Card).
Shuffle together the two decks of cards labeled exercise. Then take the (30) cards labeled exercise at the bottom of the remaining deck and mix them with the other cards labeled exercise. Shuffle those exercise cards thoroughly.
Shuffle and place the draw cards, interval cards, and exercise cards into their own stacks in the center of all players.
You will need a HIIT interval timer. For Android users, we recommend the HIIT Interval Training Timer app, but there are many free HIIT timers available on the Play Store. For iPhone users, we recommend the free Interval Timer on iTunes.
If this is the first time you are playing, read through the exercise cards and understand each exercise before playing. This allows for smooth game play. Each exercise card features an exercise and a description of the exercise (see anatomy of a card for details). Each card also features a link to a video of the exercise being performed. You can scan the QR code with a mobile device to be directed to the same video. Videos demonstrations of all exercises are also posted here (see below). You can earn either 1, 2 or 3 points for completing the exercises on each card, as indicated by the number in the lower right corner of the card. The exercise cards are also color coded by muscle group and the color is indicated on each card to aid those that are color blind.
Game Play: Reference the Game Layout Card to understand the configuration of the cards.
Start by rolling one dice to establish the number of rounds each player will complete. Then, deal one interval card for each round for all players. So if the dice landed on a 3, you will deal 3 interval cards. Line the interval cards face up in the center of all players. Lastly deal a draw card. The draw card will determine how many exercise cards you deal for each round. So if a 2 was dealt on the draw card, place two exercise cards face up below each interval card.
Prepare the timer by launching the HIIT Interval Training Timer app. Enter the interval length (in the work section), rest periods, and number of rounds into the app. It is suggested you enter 10 seconds in the prep section of the app, to prepare the players for the starting whistle. The cool down section is the amount of rest between each round. The typical amount of time entered in the cool down section is 2-3 minutes.
You are now ready to play.
Start the timer by pushing GO on the app and perform the exercise on the first exercise card in round 1 for the amount of time indicated on the interval card. The app will indicate when you should rest and when you should exercise. After you perform the exercise, rest for the amount of time indicated on the interval card. You should complete the exercises with 80-100% intensity without sacrificing proper form. Repeat for the next exercise card. After the all exercise cards are completed in the round, rest for 2-3 minutes. For each exercise card completed you win the amount of points indicated on the card: 1, 2, or 3.
If you need to rest and do not complete an exercise for the desired length of time, you do not earn points for that card. You also do not earn points for that card if you do not give at least 80% intensity throughout the entire exercise period. If either of these scenarios occur, place those cards to the side so you don’t tally those points at the end of the game.
Specialty Cards: Included with the game are 4 specialty cards, which should be shuffled with the exercise cards. You may use the specialty cards during rest periods between exercises and after each round. However, you may not use specialty cards in advance of when they were dealt. Example: You are dealt a specialty card instead of an exercise card for round 3, exercise 2. You keep the specialty card, and are dealt another exercise card so you have a full set of exercise cards for round 3. You cannot use that specialty card until after you have completed round 3, exercise 2.