_p.png)
This site contains product affiliate links. We may receive a small commission if you make a purchase after clicking on one of these links.
This HIIT training workout improves strength and muscle endurance. Furthermore, because you will be exercising at near-maximal intensity, this workout burns fat like the stuff's going out of fashion. This combination of outcomes can help sculpt a lean, defined physique.
Another reason why we should include more HIIT workouts in our training regime is outlined in the book HIIT - High Intensity Interval Training. HIIT training, the author tells us, has been shown to be an effective way of managing a range of diseases and illnesses. And accordingly 'HIIT is now increasingly being prescribed by doctors to patients with all manner of conditions and ailments.'
Designed to be completed in a gym, this workout features a fitness-boosting mix of cardio and functional compound exercises. However, this HIIT training workout can be completed independently of a gym. Under the title Methods of modification, we show you how to modify the workout for home training.
HIIT training workout fitness benefits
The primary fitness benefits this HIIT workout delivers are improved cardio and whole-body strength. But then this is to be expected from a workout comprised of aerobic exercise and functional resistance movements.
In addition to cardio and endurance, another fitness benefit up for grabs is explosive power. Part of the HIIT training workout features compound exercises. As well as developing strength in all the major muscle groups, these movements can also enhance whole-body power.
HIIT cardio
The HIIT cardio element of this workout delivers a host of health benefits. Applying the HIIT training method to cardio enables us to ‘train for a higher intensity than in continuous training,’ which is the conventional cardio approach (Personal Trainer).
Exercising at near-maximal intensity for short durations with rest ‘allows for greater energy expenditure over the workout time and a greater level of overload,’ (Personal Trainer).
Interval training can benefit heart health
Training at higher intensities promotes many positive health outcomes. For example, in the book Physiology of Sport and Exercise, the authors remind us that high intensity interval training develops the aerobic system which improves heart health.
And, according to the NHS (2022), cardio ‘helps to protect and maintain heart, lung and circulatory health.’ Improving the health and fitness of these systems has been shown to correlate with reduced risk of disease while also promoting both mental health and general wellbeing.
HIIT training workout modifications
The four resistance exercises, when pieced together, form the Olympic clean and press movement. However, if you do not feel confident enough to perform any of these compound exercises, replace them with either an isolation or body weight alternative.
As outlined in the introduction, this HIIT training workout has been designed to be completed in a gym. The reason being is that few people have access to Olympic barbells and (preferably) bumper plates. Also, interval sprints can be easily modified on a running machine.
But this is not to say that you cannot complete this workout at home. Even if you have no training equipment, you can still do this HIIT workout. All you need is a stretch of grass for the sprints and a selection of body weight exercises. The training process outlined above remains the same.
How to do this HIIT training workout
First, before starting this HIIT training workout, it is important to warm up well. ‘A good warm-up is essential to any [workout] and ideally should last at least five minutes,’ (Personal Trainer). The warm-up should reflect the main workout or circuit and, over the duration, progressively increase in intensity. A tailored warm-up has been provided below.
HIIT running
When you’re warm and ready, begin with the first exercise and progress through the HIIT series. The objective is to complete all 10 HIIT intervals at near-maximal intensity. Each hit interval is followed by a rest of equal duration. But instead of stopping during the rest periods, try to 'involve light exercises like walking, gentle jogging, or cycling,' (HIIT - High Intensity Interval Training).
HIIT with weights
Concluding the running intervals, you will advance straight to the HIIT with weights. Again, the objective is the same as above – that is, maintain a high intensity for each interval.
However, when HIITing with weights, from and technique always takes precedence over volume. So, with that in mind, work hard on the weight intervals but do not sacrifice safe lifting practice.
Remember, you don’t have to maintain a high intensity over the resistance intervals. Instead, use these intervals to focus on lifting performance.
HIIT training workout
The process outline is recurrent throughout the workout. Each running HIIT series is followed by a resistance HIIT series. The cardio HIIT stays the same whereas the resistance exercises change each time. You will be conducting five high-intensity intervals for each station. Intervals are followed by a period of rest or reduced-intensity activity. (For example, instead of remaining stationary for the rest, you could instead walk or jog.)
You will notice under each exercise that there are three HIIT options. The first option is for beginners, the second for intermediate trainers, and the third for those with advanced fitness. To keep the process simple, the one thing that distinguishes the options is the interval duration. The rest remains the same.
The overall workout time for each option is as follows. Beginner 23-minutes and 20-seconds; intermediate 33-minutes and 20-seconds; advanced 40-minutes.
Interval training workout key points
Complete a 5- to 10-minute warm-up
Select the option reflective of your current fitness level
Set a repeat countdown timer
Work through the HIIT intervals
Warm-up
Begin walking for a couple of minutes before breaking into a slow jog. Maintain a moderate intensity for 5-minutes. When the legs have loosened up, complete the following five running intervals:
Interval 1: 10-seconds work / 10-seconds rest (50% max effort)
Interval 2: 20-seconds work / 20-seconds rest (60% max effort)
Interval 3: 30-seconds work / 30-seconds rest (70% max effort)
Interval 4: 40-seconds work / 40-seconds rest (80% max effort)
Interval 1: 50-seconds work / 50-seconds rest (90% max effort)
HIIT Workout
Running HIIT series
Option 1: 10-seconds work, 30-seconds rest
Option 2: 20-seconds work, 30-seconds rest
Option 3: 30-seconds work, 30-seconds rest
Deadlift HIIT series
Option 1: 10-seconds work, 30-seconds rest
Option 2: 20-seconds work, 30-seconds rest
Option 3: 30-seconds work, 30-seconds rest
Running HIIT series
Option 1: 10-seconds work, 30-seconds rest
Option 2: 20-seconds work, 30-seconds rest
Option 3: 30-seconds work, 30-seconds rest
Hang cleans HIIT series
Option 1: 10-seconds work, 30-seconds rest
Option 2: 20-seconds work, 30-seconds rest
Option 3: 30-seconds work, 30-seconds rest
Running HIIT series
Option 1: 10-seconds work, 30-seconds rest
Option 2: 20-seconds work, 30-seconds rest
Option 3: 30-seconds work, 30-seconds rest
Barbell squats HIIT series
Option 1: 10-seconds work, 30-seconds rest
Option 2: 20-seconds work, 30-seconds rest
Option 3: 30-seconds work, 30-seconds rest
Running HIIT series
Option 1: 10-seconds work, 30-seconds rest
Option 2: 20-seconds work, 30-seconds rest
Option 3: 30-seconds work, 30-seconds rest
Standing shoulder press HIIT series
Option 1: 10-seconds work, 30-seconds rest
Option 2: 20-seconds work, 30-seconds rest
Option 3: 30-seconds work, 30-seconds rest
HIIT Workout advice
Prior to progressing through the eight HIIT series, ensure to warm-up thoroughly first.
If you are completing this workout in a gym, the best way to approach the running series is to set the belt speed before starting each interval. To improve training efficiency and reduce time wasted resetting the speed, leave the belt going for the duration of the series. Use the treadmill supports to get on and off the belt between intervals. Watch the video demonstration.
It’s helpful to use the HIIT grids provided to keep track of your progress through each series.
Enjoyed this HIIT workout?
Get your hands on 70 more with the Hungry4Fitness Book of Circuits & Workouts Volume 2.
About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.