High Intensity Interval Training (HIIT)
What is HIIT?
High Intensity Interval Training (HIIT) is a form of interval training with alternating short periods of intense anaerobic exercise. The amount of recovery period in between each set is usually short, in order to increase cardiovascular fitness and body composition.
Below is a 30 day HIIT program that you can do over the course of 10 weeks, or less, depending on your fitness level. It is a general program for overall fitness to develop your core, endurance and speed. You should see an increase in your metabolism, reduction in body fat and increase in energy levels as you progress through the weeks.
Disclaimer
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Do not perform these exercises if you have any injury, get rehabilitation first. If you get short of breath, feel fatigued or very tired during any of these workouts, stop to take a break and only continue if you feel well enough to do so. Consult a trainer/doctor if necessary before starting any workout regimen. Children should do them under the supervision of an adult. Not recommended for children under 10.
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Important: Make sure you do a 3 - 5 minute warm up prior to starting any of the below workouts.
Week 1
Tip: Workouts can be done every alternate day
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 20 seconds High Knees 20 seconds Squats 20 seconds Basic Burpees |
| Do all three exercises to complete 1 round. 1 minute rest between rounds. |
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
| 10 seconds plank - 20 seconds rest 20 seconds plank - 20 seconds rest 10 seconds plank - 20 seconds rest 20 seconds plank - 60 seconds rest |
| Do all three exercises to complete 1 round. 1 minute rest between rounds. |
| 1 minute for each exercise: - High Knees - Jumping Jacks - Squats - Side Leg Raises - Toe Tap Hops - Lunge Step-Ups - Plank Leg Raises - Climbers - Plank Jacks |
| 1 minute rest between each exercise. |
Week 2
Tip: Remember to maintain a good breathing rhythm
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
| 10 seconds Burpees - 20 seconds rest 20 seconds Burpees - 20 seconds rest 10 seconds Burpees - 20 seconds rest 20 seconds Burpees - 60 seconds rest |
| The correct form of the Burpee is to stand up as well after taking the knees in. Video does not show that, but you should incorporate it into your workout. Take 1 minute break in between each round. |
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 15 seconds Plank Jacks 15 seconds Plank Raises 15 seconds Plank Arm Raises 15 seconds Climbers |
| 1 minute rest between rounds |
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 30 seconds High Knees - 30 seconds rest 30 seconds High Knees - 60 seconds rest |
Week 3
Tip: Proper form should always be your No. 1 goal
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
| 15 seconds Crunches 15 seconds Reverse Crunches 15 seconds Flutter Kicks 15 seconds Scissors |
| Take 1 minute break in between each round. |
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 20 seconds Half Jacks 20 seconds Side to Side Jumps 20 seconds Raised Arm Circles |
| 1 minute rest between rounds |
| Level I - 1 Round | Level II - 2 Rounds | Level III - 3 Rounds |
| 10 second Plank 10 seconds Elbow Plank 20 seconds One Arm Plank - 10 seconds each arm 10 second Elbow Plank 10 second Plank |
| Move from one plank to the next with no rest in between. Up to 2 minutes rest between sets |
Week 4
Tip: Hydrate yourself adequately before, during and after your workout
| Do each exercise for 1 minute: - Half Jacks - Jumping T's - Jumping Jacks - Plank Jacks - Climbers - Plank Arm Raises - Squats - Side Leg Raises - Toe Tap Hops |
| Take 1 minute break in between each exercise. |
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
| 20 seconds Flutter Kicks 20 seconds Sit-Ups 20 seconds Sitting Twists |
| 1 minute rest between rounds. |
| Level I - 5 Round | Level II - 10 Rounds | Level III - 15 Rounds |
| 15 seconds Climbers 15 seconds Plank Leg Raises 15 seconds Plank Arm Raises 15 seconds Plank Jacks |
| Take 1 minute rest between rounds. |
Week 5
Tip: Make sure you wear comfortable clothing during your workouts
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 30 seconds Half Jacks - 15 seconds rest 30 seconds Half Jacks - 60 seconds rest |
| 1 minute rest between rounds. |
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
| 20 seconds Moving Plank - 20 seconds rest 20 seconds Moving Plank - 20 seconds rest 20 seconds Moving Plank - 20 seconds rest 20 seconds Moving Plank - 60 seconds rest |
| Level I - 5 Round | Level II - 10 Rounds | Level III - 15 Rounds |
| 15 seconds High Knees 15 seconds Side Leg Raises 15 seconds Half Jacks 15 seconds Lunge Step-Ups |
| Take 1 minute rest between rounds. |
Week 6
Tip: Improve by 1% everyday and you will get better
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
| 15 seconds Flutter Kicks 15 seconds Sitting Twists 15 seconds Leg Raises 15 seconds Raised Leg Circles |
| 1 minute rest between rounds. |
| Level I - 1 Round | Level II - 2 Rounds | Level III - 3 Rounds |
| 30 seconds Elbow Plank 20 seconds Plank 20 seconds Raised Leg Plank - 10 seconds Each Plank 10 seconds Plank 10 seconds Elbow Plank |
| Move from one plank to the next without rest. 2 minutes rest in between sets. |
| Level I - 5 Round | Level II - 10 Rounds | Level III - 15 Rounds |
| 30 seconds High Knees - 15 seconds rest 30 seconds High Knees - 60 seconds rest |
Week 7
Tip: A strong, and flexible, core will provide you with good balance in your workouts
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 30 seconds Turning Kicks 30 seconds Punches |
| Take 1 minute rest between rounds. |
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 20 seconds High Knees 20 seconds Squats 20 seconds Climbers |
| Take 1 minute break between rounds. |
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
| 20 seconds Plank - 10 seconds rest 10 seconds Plank - 10 seconds rest 10 seconds Plank - 10 seconds rest 20 seconds Plank - 60 seconds rest |
Week 8
Tip: Learn to exhale when you contract, or exert, your muscles to eliminate any tension
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 20 seconds High Knees 20 seconds Scissor Chops 20 seconds High Knees |
| Take 1 minute rest between rounds. |
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 15 seconds Plank Leg Raises 15 seconds Plank Jacks 15 seconds Plank Arm Raises 15 seconds Plank Jump-Ins |
| Take 1 minute break between rounds. |
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
| 15 seconds Sit-Ups 15 seconds Sitting Twists 15 seconds Flutter Kicks 15 seconds Scissors |
| Take 1 minute break between rounds |
Week 9
Tip: Make a schedule for your workout and stick to it
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 30 seconds High Knees - 10 seconds rest 30 seconds High Knees - 60 seconds rest |
| Level I - 1 Round | Level II - 2 Rounds | Level III - 3 Rounds |
| 30 seconds Plank 10 seconds Push-Up Plank 20 seconds Plank 20 seconds One-Legged Plank - 10 seconds each leg 10 seconds One-Legged Push-Up Plank - 5 seconds each leg |
| Move from one plank to the next without a break. Take 2 minutes rest between sets. |
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 20 seconds High Knees 20 seconds Side Leg Raises 20 seconds Climbers |
| Take 1 minute break between rounds |
Week 10
Congratulations, you are much stronger and fit today then you were 10 weeks back!
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 30 seconds Half Jacks + Squats - 10 seconds rest 30 seconds Half Jacks + Squats - 60 seconds rest |
| Take 1 minute rest between rounds. |
| Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds |
|
15 seconds Crunches |
| Take 1 minute break between rounds. |
| Level I - 5 Rounds | Level II - 10 Rounds | Level III - 15 Rounds |
| 20 seconds High Knees 20 seconds Jumping Jacks 20 seconds Side-to-Side Jumps |
| Take 1 minute break between rounds. |
Credits
Presenter: S. A. Noah Jaffari
The above workouts are sourced from the 30 Days of HIIT program from Darebee.