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

Day 1 - CARDIO HIIT

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.
Day 2 - ELBOW PLANK

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.
Day 3 - ONE & ONE

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

Day 4 - BURPEES

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.
Day 5 - ACTIVE PLANK

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
Day 6 - HIGH KNEES

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

Day 7 - AB WORK

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.
Day 8 - CARDIO HIIT

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
Day 9 - ELBOW PLANK

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

Day 10 - ONE & ONE

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.
Day 11 - AB WORK

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.
Day 12 - ACTIVE PLANK

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

Day 13 - HALF JACKS

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.
Day 14 - MOVING PLANK

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
Day 15 - CARDIO HIIT

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

Day 16 - AB WORK

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.
Day 17 - ELBOW PLANK

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.
Day 18 - HIGH KNEES

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

Day 19 - COMBAT HIIT

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.
Day 20 - CARDIO HIIT

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.
Day 21 - ELBOW PLANK

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

Day 22 - CARDIO HIIT

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.
Day 23 - CARDIO HIIT

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.
Day 24 - AB WORK

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

Day 25 - HIGH KNEES

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
Day 26 - ELBOW PLANK

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.
Day 27 - CARDIO HIIT (with special guest Vishnu Vardhan)

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!

Day 28 - HALF JACK & SQUAT

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.
Day 29 - AB WORK

Level I - 3 Rounds | Level II - 4 Rounds | Level III - 5 Rounds

15 seconds Crunches
15 seconds Flutter Kicks
15 seconds Scissors
15 seconds Knee-to-Elbow Crunches

Take 1 minute break between rounds.
Day 30 - CARDIO HIIT

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.