Hiit Training Workout – 30 Minute Workout Plan

Click Here For the Free Printable Workout Log Version of This 30 Minute Workout Plan
So, you’re now able to handle low intensity cardio pretty easily and can maintain your comfortable pace for at least 20 minutes – Great!

Are you getting bored and want to step the intensity up a level? Well, here comes a new challenge – HIIT Training!

The example HIIT training workout below consists of 7 work periods (or intervals) done on any piece of cardio equipment. The main session lasts around 19 minutes but if we include the warm up and cool down it becomes a 30 minute workout.

The workout is based on a 1:2 work ratio. This basically means that you have 1 minute of work followed by 2 minutes of recovery. If that is a little daunting for you initially, you may increase your recovery by another minute (making it a 1:3 ratio). This will add another 7 minutes to the workout.

There are various progressions you can make with this programme – For somebody who doesn’t have time constraints, more intervals can be added.

For a trainee who has less time, intensity within the 30 minute workout plan can be increased – Some examples include :

  • Increasing your speed during your work intervals
  • Decreasing your recovery time
  • Increasing your incline/level during your work intervals
  • Other intensity adjustments depending on what piece of equipment or workout you are doing
  • Notes – The large number ranges in the speed and incline/level is due to each individuals needs and fitness levels. (Also personal preference comes into play – some may prefer a faster pace and some may prefer increased level/incline on a machine)

    Your heart rate during your recovery period may not get down to 55-60% towards the latter stages of this workout. This is perfectly normal as the workout will be intense!

    Enjoy!

    TIME
    PART
    SPEED
    INCLINE/LEVEL HEART RATE
    0 min Warm up 3.5kph-8kph (very light) 0
    1 Warm up ” “ 0 50-65%
    2 Warm up ” “ 0 50-65%
    3 Warm up ” “ 0 55-65%
    4 mins Warm up ” “ 0 55-65%
    5 Interval 1 7kph-18kph 1-2% or * Level 3-12 65-90%
    6 Recovery 4kph-10kph 1% or *1-8 55-60%
    7 Recovery 4kph-10kph 1% or *1-8 55-60%
    8 Interval 2 7kph-18kph 1-2% or *3-12 65-90%
    9 Recovery 2kph-4kph 1% or *1-8 55-60%
    10 Recovery 2kph-4kph 1% or *1-8 55-60%
    11 Interval 3 7kph-18kph 1-2% or *3-12 65-90%
    12 Recovery 4kph-10kph 1% or *1-8 55-60%
    13 Recovery 4kph-10kph 1% or *1-8 55-60%
    14 Interval 4 7kph-18kph 1-2% or *3-12 65-90%
    15 Recovery 4kph-10kph 1% or *1-8 55-60%
    16 Recovery 4kph-10kph 1% or *1-8 55-60%
    17 Interval 5 7kph-18kph 1-2% or *3-12 65-90%
    18 Recovery 2kph-4kph 1% or *1-8 55-60%
    19 Recovery 2kph-4kph 1% or *1-8 55-60%
    20 Interval 6 7kph-18kph 1-2% or *3-12 65-90%
    21 Recovery 4kph-10kph 1% or *1-8 55-60%
    22 Recovery 4kph-10kph 1% or *1-8 55-60%
    23 Interval 7 7kph-18kph 1-2% or *3-12 65-90%
    24 Recovery 4kph-10kph 1% or *1-8 60-70%
    25-30 mins Cool Down 3kph-7kph 0 55-65%

    *If you’re using a bike, cross trainer or any other equipment that has resistance in ‘levels’

    Click Here For the Free Printable Workout Log Version of This 30 Minute Workout Plan
    Click Here To Read More About HIIT Training

    Click Here to See the Best Diets and Nutrition Tips to Get the Most Out of This 30 Minute Workout Plan

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