Advanced HIIT Workout Template

About this timer

Forty seconds on, twenty seconds off, six exercises, then a sixty-second burnout with a thirty-second recovery to close each set. The longer work interval pushes you past the point where power alone carries you, so the second half of every round is a conditioning test rather than a strength one. Four sets is a serious amount of volume — treat it as a hard day, not a default one.

Best for

• People already training three or more days a week
• Building work capacity rather than learning movements
• A single hard conditioning session in a week that is otherwise strength work

What to do in the work rounds

• Burpees
• Jump squats
• Push-up to shoulder tap
• Alternating jumping lunges
• Mountain climbers at sprint pace
• Tuck jumps or broad jumps
• Final burnout: pick the exercise you are worst at and hold it for the full minute

Scaling it

Easier

Cut to two or three sets before you cut the work interval — volume is the easier dial to turn down.

Harder

Shorten the rest to fifteen seconds. Do not lengthen the work past forty; form goes first.