2 min warm up
30 sec sprint
30 walk
45 sec sprint
45 sec Walk
60 sec sprint
60 sec walk
90 sec sprint
90 sec walk
Followed by same pattern going down so 60,45,30
then cool down for 2 mins
total of like 12-15 mins <–don’t feel like doing the math

In regards to the sajdah being good for your health. I take all such comments with a grain of salt because their is absolutely no research done in these areas but they are always presented as scientific fact. Be content that Sajdah is the cure for our hearts and we should continue to be healthy in other facets.

Jazakum allahu khairan,
Arif

http://www.harunyahya.com/articles/70health_benefits.html

May Allah swt provide us with health and keep us on the straight path:

Basically it involves a moderate 4 minute warmup.

Followed by 8 cycle of the following:
20 seconds at maximum intensity, 10 seconds at moderate/low intensity.

Followed by a 4 minute cooldown.

= 12 minute workout.

So example, for a running workout, you would use sprinting all out for the maximum intensity area and then fast walking/jogging for the other.

Not for the faint of heart! (biologically speaking).

But for fast, quick, efficient and complete workouts that work on all aspects of your physical fitness (but are difficult nonetheless), check out http://www.crossfit.com

PARARATAH.COM

A few tips about interval training that I’ve found beneficial:

- 30 seconds on, 30-60 seconds off cycles – basically whatever cardio machine you are using (treadmill, elliptical, bike, etc), you go all out for 30 seconds to a point where at the end of those 30 seconds, you can’t go on for another second. After that, rest for 30 seconds (or a minute) before doing it over again. The rest period is to bring your heart rate back to a normal level, which is basically a level at which you’re able to go for another all-out burst.

- If you’re new to interval training, (ESPECIALLY if you’re new to working out in general), start off with a 3 minute (or 4:30 depending on your rest interval) session, which has three all-out bursts. Depending on your fitness level, add one burst (so the next one will be 4 or 6 minutes) every session or week, until you are at 15 minutes.

That being said, I would not recommend HIIT (interval training) to those who are new to working out. If you are looking to start working out, go the traditional route – moderate cardio (for 30-40 minutes a session) and weight lifting (which is not only for body builders, it plays a big role in fat burning). You will see huge results from that, within just a few weeks (or even few days!).

For people who have been working out for a while and have done a lot of cardio already, HIIT is excellent, I would highly recommend it.

Excellent post!

Staying healthy is an important part of making the most of our life,

May Allah help us to live fulfilling healthy lives!

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http://www.FitnessForMuslims.com