To use the High-Intensity Interval Training (HIIT) program on your Apple Watch, follow these steps:
1. Firstly, make sure you have the Workout app installed on your Apple Watch. If not, you can download it from the App Store on your iPhone and it will automatically sync to your watch.
2. On your Apple Watch, open the Workout app by tapping on its icon. It looks like a green running figure.
3. Once the Workout app is open, scroll down using the digital crown or by swiping up on the screen until you find the High-Intensity Interval Training program. It is usually labeled as HIIT.
4. Tap on the HIIT program to select it and start your workout.
5. By default, the HIIT workout is set to a 20-minute duration, but you can customize it to suit your preferences and fitness level.
6. To customize your HIIT workout, tap on the More button (three dots icon) at the top right corner of your screen. This will open additional options and settings.
7. In the customization menu, you can adjust the duration of your workout by tapping on the Duration option. You can choose from various preset durations or set a specific time manually.
8. You can also set the number of intervals you want to perform during your HIIT workout. This can be done by tapping on the Intervals option in the customization menu.
9. Additionally, you can adjust the interval duration and rest duration by tapping on the Interval Duration and Rest Duration options, respectively. This allows you to tailor the workout to your specific goals and preferences.
10. Once you have customized your HIIT workout to your liking, tap on the Done button to save your changes and return to the main HIIT screen.
11. tap on the Start button to begin your HIIT workout. Your Apple Watch will track your heart rate, calories burned, and other relevant data during the workout.
12. During the workout, you will receive haptic feedback and audio prompts to indicate when to switch between high-intensity and rest intervals.
13. After completing your HIIT workout, you can view a summary of your performance by swiping left on the screen. This will display details such as total time, active calories, average heart rate, and more.
Using the HIIT program on your Apple Watch can be a great way to incorporate high-intensity training into your fitness routine. It allows you to customize the workout to suit your needs and track your progress over time. Remember to consult with a healthcare professional or fitness expert if you have any concerns or questions regarding high-intensity exercise.