Building your own
HIIT workout
High Intensity Interval Training
High Intensity Interval Training (HIIT)
combines short bursts of intense exercise
intertwined with rest periods or
-intensity exercise. Typically, a HIIT workout lasts
anywhere from 10 to 30 minutes. Despite the Now let’s go through the basics of how to build your own HIIT workout.
shorter timeframe, the main benefits of HIIT are:
We’ll also give examples of routines you can follow.
It burns a lot of calories in a short space of time
You keep burning more calories hours after exercise The process:
It produces similar fat loss to endurance training
It can help to increase muscle mass 1 2 3 4
It can boost both endurance and high-intensity fitness Choose the Select the Select the number Select the
number of work/rest of times you are exercises. You can
exercises you’d ratio. HIIT going to complete mix and match
like to include in training each round of between cardio,
your workout (3-5 is relative, exercises (3-5 is upper body
is recommended). so you should work recommended). and lower body
Vitality takes no responsibility for any illness or injury attained from following the
at your maximum exercises.
plan. Use the plan at your own risk and complete all exercises with correct form.
Contact a qualified fitness professional if you do not know how to perform any of the intensity regardless
exercises properly. of your fitness level.
The technique
Star jumps Jogging
Stand tall with your arms Jogging on the spot,
Cardio by your side, knees slightly
bent. Jump up, extending
keep your arms moving
backwards and forwards
your arms and legs out into and try to land on your
a star shape in the air. toes.
Mountain climbers Burpees High knees
Starting in the press-up From a standing position, Intensely jogging on the
position, keep your core push your hips back and spot making sure to pump
braced. Bring one knee bend your knees into a your arms, raise your
at a time forward towards squat. Jump your feet knees as high as you can
your chest and return to back to land in a plank and whilst pushing off from the
the starting position. jump back up into the air. balls of your feet.
y-
Squats Jump squats/lunges
Feet shoulder width apart. Same technique as a
Lower body - Heels flat on the floor, standard squat / lunge
Strength back straight with a tight
core. Keep knees in line
however add in a jump
between each repetition
with toes. straight into the movement.
Glute bridges Box steps ups/jumps Forward/reverse lateral lunges
Lay on your back with your From a standing position, Chest up high. Front knee
knees bent and feet flat on put one foot on the box in line with toes. Front heel
the floor. Lift your hips up and push up onto the box should stay in contact with
until your knees, hips and keeping your foot flat on the floor.
shoulders align, then slowly the box. Swing your arms
lower back down. for extra propulsion.
Vitality takes no responsibility for any illness or injury attained from following the plan. Use the plan at your own risk and complete all exercises with correct form. Contact a qualified
fitness professional if you do not know how to perform any of the exercises properly.
Example workouts
1. The beginner High knees
Walkouts
4X
Exercise
20s work
40s rest X4 16
rounds mins
Glute bridges
Star jumps
total
2. Lower body blast High knees
Reverse lunges
4X
Exercise
30s work
30s rest X4 16
rounds mins
Burpees
total Squats/jump squats
3. Upper body bulk
Press-ups
3X
Exercise
30s work
30s rest X4 12
rounds mins
Walkouts
Walking planks
total
Vitality takes no responsibility for any illness or injury attained from following the plan. Use the plan at your own risk and complete all exercises with correct form. Contact a qualified
fitness professional if you do not know how to perform any of the exercises properly.
4. The cardio experience Jogging
Pike press-ups
Expert top tips
4X
Exercise
40s work
20s rest X5 20
rounds mins
Box step-ups
Mountain climbers
Weight:
total Think about ways you can add or
reduce the amount of resistance in
your exercise.
5. Full body challenge Star jumps
Dips
Time:
5X X5 25
Try adjusting the
30s work Mountain climbers
number of repetitions you’re
30s rest completing to change the difficulty,
Exercise rounds mins Forward lunges otherwise, you could also vary the
total speed of the movements. Increase
Press-ups the time under tension to make
any exercise more difficult.
6. The Advanced Burpees
Variation:
Jump squats
By changing the angle of your
5X
Exercise
40s work
20s rest X4 20
rounds mins
Press-ups
body you can either add or reduce
the load. For example, doing
a press-up against a wall will be
total Lateral lunges much easier than flat on the floor.
Mountain climbers
Vitality takes no responsibility for any illness or injury attained from following the plan. Use the plan at your own risk and complete all exercises with correct form. Contact a qualified
fitness professional if you do not know how to perform any of the exercises properly.
VitalityHealth is a trading name of Vitality Corporate Services Limited which is authorised and regulated by the Financial Conduct Authority.
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