HIIT Examples

Below you’ll find examples of high intensity interval training workouts (HIIT routines). This sort of training is very taxing on the body and therefore requires a recovery period of 48 hours in between each workout. Consult a physician before starting any training program.

Example One:

This is a 16 minute HIIT workout.

Step	Activity	Duration
1	Warm up by stretching or marching in place	2 minutes
2	Run in place as fast and as hard as you can (it should be difficult for you to say your full name)	12 seconds
3	March in place	18 seconds
4	Squat Thrusts (see description below)	12 seconds
5	March in place	18 seconds
6	Jumping Jacks	12 seconds
7	March in place	18 seconds
8	Knee Lifts (see description below)	12 seconds
9	March in place	18 seconds
10	Repeat steps 2 thru 9 five more times	10 minutes
11	Cool down by stretching or marching in place	2 minutes
- Knee Lifts: Run in place as fast as you can, lifting knees out in front of you as high as possible. Swing arms at sides. - Squat Thrusts: Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.

Example Two:

This is a 22 minute HIIT routine.

Step	Activity	Duration
1	Warm up by stretching or walking on the treadmill at 2.5 mph	2 minutes
2	Walk on the treadmill at 3.5 mph with an incline of 12%	1 minute
3	Walk on the treadmill at 2.8 mph with an incline of 0%	2 minutes
4	Walk or jog on the treadmill at 4.5 mph with an incline of 4%	1 minute
5	Walk on the treadmill at 2.8 mph with an incline of 0%	2 minutes
6	Repeat steps 2 thru 5 two more times	12 minutes
7	Cool down by stretching or walking on the treadmill at 2.5 mph with a 0% incline	2 minutes
- If the intensity is too high or too low, adjust accordingly. - You’ll know you are working hard enough during your one minute of high intensity if it is difficult for you to speak.