Maximize strength, endurance, and performance with these intense, time-efficient workouts designed for trainers. High-Intensity Interval Training (HIIT) alternates between short bursts of intense exercise and brief recovery periods. This method keeps heart rates high, maximizes calorie burn, and improves both strength and conditioning in a fraction of the time compared to traditional workouts.
Why HIIT? Time-efficient:
Get maximum results in less time
Boosts metabolism: Burns calories even after the workout
Increases endurance & strength: Builds both power and stamina
Engaging & scalable: Perfect for all fitness levels
Get ready to challenge your clients with these 8 next-level HIIT workouts!
1. Speed demon circuit
Focus: Sprint endurance & explosive power
This workout is designed to enhance speed and agility while keeping the heart rate high. It’s ideal for athletes, sprinters, and functional fitness enthusiasts.
EMOM 20 - 4 rounds:
1: 100m Shuttle run sprint
2: 15 dumbbell thrusters
3: 15 kettlebell swings
4: 25 of max-effort battle ropes
5: Rest
EMOM stands for "Every Minute on the Minute". At the start of each minute, complete the required reps. Any remaining time in that minute is your rest period before the next round starts.
2. Power pyramid challenge
Focus: Progressive overload & endurance
A pyramid-style HIIT session that progressively increases reps to test stamina, muscular endurance, and mental toughness.
AMRAP 15 - As Many Rounds As Possible:
2 jump squats (increase by 2 reps per round)
2 V-ups (increase by 2 reps per round)
2 dumbbell snatches (each arm) (increase by 2 reps per round)
2 box jumps (increase by 2 reps per round)
Rest 20 sec.
AMRAP means "As Many Rounds (or Reps) As Possible". The goal is to complete as many full rounds as possible within the set time.
3. The ultimate bodyweight crusher
Focus: Full-body power & conditioning
No equipment? No problem. This pure bodyweight HIIT workout tests endurance, core strength, and mobility.
For Time - 5 rounds:
10 burpees
20 air squats
15 push-ups
30 mountain climbers (each leg)
400m run
Rest 30 sec.
What is "For Time"?
A "For Time" workout means you complete all prescribed exercises as fast as possible while maintaining good form.
4. Strength meets speed
Focus: Strength & explosive endurance
A hybrid HIIT workout blending heavy lifting with sprints for maximum strength and conditioning.
EMOM 20 - 4 rounds:
8 barbell deadlifts (moderate weight)
100m Shuttle run
12 dumbbell push presses
20 tuck jumps
Rest
5. Core & cardio destruction
Focus: Core stability & high-intensity cardio
This killer workout keeps the core under tension while incorporating fast-paced cardio movements.
AMRAP 18 :
40 mountain climbers
30 bicycle crunches
20 kettlebell swings
10 burpees
Rest 30 sec.
6. Explosive leg destroyer
Focus: Leg endurance & lower-body power
A leg-focused HIIT session built for strength, speed, and endurance.
For Time - Descending Ladder:
100 air squats → 400m run
Rest 30 sec.
80 air squats → 400m run
Rest 30 sec.
60 air squats → 400m run
Rest 30 sec.
40 air squats → 400m run
Rest 30 sec.
20 air squats → 400m run
7. The HIIT sprint gauntlet
Focus: Speed & Anaerobic Endurance
This intense sprint-based HIIT workout enhances quick bursts of speed while keeping the heart rate at peak levels. Adding a built-in recovery period ensures optimal effort during sprints while preventing burnout.
Total Duration: 4 full cycles (16 minutes)
4 Rounds Per Movement:
Shuttle Run Sprint 25m (20s work) → 10s rest
Jump Squats (20s work) → 10s rest
Kettlebell Swings (20s work) → 10s rest
Lateral Shuffles (20s work) → 10s rest
What is Tabata?
Tabata is a high-intensity interval training (HIIT) format where you perform 20 seconds of work, followed by 10 seconds of rest, repeated in cycles
8. Full-Body dumbbell inferno
Focus: Strength, endurance, and dumbbell skill work
A dumbbell-based HIIT workout for full-body power and endurance.
For Time - 6 rounds:
15 dumbbell snatches (each arm)
10 dumbbell thrusters
20 alternating lunges (holding dumbbells overhead)
10 renegade rows
Rest 1 min.
Now it’s your turn! Implement these 8 powerful HIIT workouts into your training programs and watch your clients build strength, endurance, and confidence like never before!
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