What is HIIT?

HIIT stands for High Intensity Interval Training. HIIT is a training regime in which you give 90-100% percent effort in quick, intense bursts of exercise, followed by short recovery periods. Scientific studies have proven that HIIT burns fat, builds muscle, increases aerobic and anaerobic capacity, and increases your metabolism more effectively than traditional workouts.

Play a Game and Get a Great HIIT Workout

IT’s A FUN GAME: You can play by yourself or compete with your friends, spouse, or children! Use the strategy cards to earn extra points, give your opponent extra exercises, or block your opponent’s strategy cards! No boredom; you will never play the same game or get the same workout twice.
FITS YOUR LIFESTYLE: Use the game to quickly create a unique HIIT workout you can do anywhere at any time. Workouts typically last between 4 and 20 minutes. The difficulty is progressive. You can start at any level and advance to elite strength and fitness.
EASY TO GET STARTED: No equipment, no planning, no memberships. Scan the exercise cards with a smartphone for online videos of Sergeant Volkin demonstrating each exercise. See below for detailed video and written instructions
GET RESULTS FAST: Scientific studies show that HIIT burns fat and improves fitness more effectively than traditional workouts. The HIIT Interval Workouts Game was by designed by scientist and military fitness expert Sergeant Volkin who received a medal for the exercise programs he designed for the Army.

HIIT The Game Instructions

Written Instructions

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.

Bodyweight Exercise Video Demonstrations

ARMS

ABS/CORE

CARDIO

CHEST

LEGS

FAQ

How many people can play at once?

What age range can play?

All exercises are bodyweight exercises, so anyone that can perform the exercises properly and safely can play. High Intensity Interval Training is strenuous. Anyone with preexisting health problems or anyone who is not used to performing exercise at a high intensity should check with their doctor before attempting HIIT. Remember to start at your own pace and increase the intensity as you are able.

How much time is required to play?

How long does it take to learn to play?

What’s included with HIIT: The Game?

Disclaimer

Stack 52 strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercises. Hiit The Game is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. By engaging in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. You agree to release and discharge Stack 52 from any and all claims or causes of action, known or unknown, arising out of Stack 52’s negligence.