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To pair with our introduction of HIIT  Training earlier this week and to respond to many requests on submitting an actual HIIT workout, I made this Friday Fitness Challenge a really demanding, high intensity interval training routine. HIIT  is all about speed, intensity, and simply working your butt off! Instead of trying to raise your endurance by increasing the length of your runs, this type of training combines spurts of high intense and low intense measurements. Although it is super demanding, your workout is done in less than half the time of a typical workout! There are three levels to the 30 second and 60 second routine: Beginner, Intermediate, Advanced. I recommend the 30 second intervals for most people, however, if you’ve been HIIT training for a while, then go for the 60 second levels.

If you don’t feel like you’re about to pass out at the end of every sprint, then you need to up the level. Like I said…this is a very demanding workout!!

No matter the level, grab a towel, crank some music, and get moving!

30 Second: Beginner

  • Sprint (9-10 speed) for 30 seconds
  • Rest (4-5 speed) for 90 seconds
  • Repeat for 6-8 sets

30 Second: Intermediate

  • Sprint (9-10 speed) for 30 seconds
  • Rest (4-5 speed) for 60 seconds
  • Repeat for 8-10 sets

30 Second: Advanced

  • Sprint (9-10 speed) for 30 seconds
  • Rest (4-5 speed) for 30 seconds
  • Repeat for 10-12 sets

60 Second: Beginner

  • Sprint (9-10 speed) for 60 seconds
  • Rest (4-5 speed) for 120 seconds
  • Repeat for 6-8 sets

60 Second: Intermediate

  • Sprint (9-10 speed) for 60 seconds
  • Rest (4-5 speed) for 90 seconds
  • Repeat for 8-10 sets

60 Second: Advanced

  • Sprint (9-10 speed) for 60 seconds
  • Rest (4-5 speed) for 60 seconds
  • Repeat for 10-12 sets