High-Intensity Interval Training (HIIT) is a staple in personal training, bootcamps, and group fitness. As a trainer, your goal is to push your clients while keeping workouts engaging, scalable, and effective. These 5 full-body HIIT workouts will test their endurance, strength, and mental toughness. Whether in one-on-one sessions or group training.
How to Use These Workouts:
Modify exercises based on your clients' fitness levels
Adjust reps/times for beginners vs. advanced athletes
Use these workouts for bootcamps, personal training, or online coaching
Let’s get to work!
HIIT challenge power & endurance
4 Rounds – For Time:
10 Burpees
500m Sprint
30 Walking Lunges (Each Leg)
40 Sit-Throughs
30 Double Unders
Goal: Complete all rounds as fast as possible
AMRAP 15 ascending pyramid
AMRAP 15:
6-12-18-24-30... Jumping Plyo Push-Ups
12-24-36-48-60... Sandbag or Weighted Squats
AMRAP (As Many Rounds As Possible).
Goal: Increase reps every round!
Full-body cardio burn for time
For Time:
600m Run
120 Air Squats
400m Run
80 Plyometric Lunges
200m Sprint
50 Burpees
Goal: Complete the workout as fast as possible
10-round bodyweight crusher
10 Rounds:
12 Jump Squats
12 V-Ups
12 Diamond Push-Ups
Goal: Maintain form and speed
EMOM 20 build strength & stamina
EMOM 20:
Minute 1: 12 Lateral Burpees
Minute 2: 16 Jump Lunges
Minute 3: 20 Push-Up to Shoulder Taps
Minute 4: 20 Sit-Throughs
Minute 5: 15 Hanging Leg Raises
EMOM: Every Minute on the Minute
Goal: Complete the reps quickly to earn rest
Why trainers should use HIIT workouts?
Whether you're training beginners or seasoned athletes, HIIT workouts offer the flexibility to scale intensity and adapt to different fitness levels. By incorporating these sessions, you’ll keep your training dynamic, engaging, and results-driven, constantly pushing your clients to challenge themselves and improve. Great coaching isn’t just about the exercises, it’s about inspiring, motivating, and evolving with your clients. Keep pushing boundaries and making an impact!