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
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.
Using specialty cards during game play:
There are 4 different specialty cards with the following benefits:
Swap: Allows you to swap one of your unperformed exercise cards with another player. You may choose to swap a card because your opponent has an exercise you like better, or because you may want to get rid of a card for a higher point value. Please note that you cannot swap an exercise card you or your opponent already completed.
Power Up: Allows you to double the point value of one of your cards for that game. You can save this card until the end of the game to decide which card to apply it to.
Extra Card: Give this card to an opponent so they draw and perform an extra card during their next rest period between exercise cards. When you present this card, the chosen player must perform the card for the rest period. Example: The interval is 40/20. Instead of resting for 20 seconds during the rest period, your opponent would have to perform the extra exercise. The extra card performed has no point value. Use this card strategically as presenting it at the right time may tire your opponent out, preventing them from earning points.
Shield: Block an opponent’s card like the extra card and swap card. You may only use this card if you have earned it. For example, if it was dealt as the third card in the round, and your opponent gives you the swap card on the second card in the round, you cannot use the shield card because you haven’t completed enough cards yet to access the shield card. You may want to hold on to your shield and not use it right away, as they become more valuable as the game proceeds.
Interval variations: This game is based on a 2:1 work to rest ratio, which means for every 2 seconds of exercise, you will rest for 1 second. Some players might find this too intense, others may find it not enough. Feel free to vary the interval card ratios to suit your comfort level. A common variation is to do a 1:1 work to rest ratio or even a 1:2 work to rest ratio.
Specialty Card variations: You may assign point values to the shield cards. So players holding unused shield cards at the end of the game are entitled to 1 or more points per card.
Group, Boot Camp and Team Play: There are many ways to play HIIT The Game in a group. One of the most common is to have players divided into teams. Each team will have their own cards and the players of each team will all do the exercises together. Every player that completes an exercise card earns the points indicated on the card. Or, every player on that team must complete the exercise card or no one gets the points.
Players can play in individual or group tournaments lasting a day, week, or even a month. The player(s) with the most points in a game (or series of games) challenges another player who won their round, and so on, until a player or team wins the tournament.
Did you invent your own variation? Please let us know.
Bodyweight Exercise Video Demonstrations
How many people can play at once?
For team play, 1 game will support as many people as you can cram into a room because during team play everyone does the same exercises. For individual play, 1 game will support 2 players.
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?
Generally games last about 20 minutes, but it depends on the roll of the dice which indicates how many rounds you will play. If you want an hour long workout and your first game ends after 20 minutes, simply play again.
How long does it take to learn to play?
It takes about 10 minutes.
What's included with HIIT: The Game?
Each game comes with 3 decks of 54 cards and 2 pairs of dice. Two of the decks contain exercise cards and the third deck contains game play and strategy cards.
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.