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Structured HIIT Programme

A 10-week programme with varied HIIT formats including Tabata, EMOM, AMRAP, and circuits. Take your fitness to the next level.

Intermediate

Overview

You've got a base level of fitness and you're ready to push harder. This 10-week programme introduces structured HIIT formats used by coaches worldwide — Tabata, EMOM, AMRAP, and timed circuits. Each format challenges your body differently, keeping things fresh and driving real results.

You'll train 4 times per week, with sessions lasting 25–35 minutes including warm-up and cool-down.

Golden Rule: Respect the rest periods. HIIT only works if the "high intensity" part is genuinely high intensity — and that means recovering properly between efforts.

What You'll Need

  • A timer app with interval settings (free options: SmartWOD, Tabata Timer)
  • A set of dumbbells or kettlebell (optional but useful from Week 5)
  • A skipping rope (optional)
  • A heart rate monitor or fitness watch (recommended)
  • Space to move — at least 3m × 3m

Understanding HIIT Formats

Format What It Means Work : Rest Example
Tabata 8 rounds of max effort with short rest 20s work : 10s rest 8 × 20s burpees with 10s rest
EMOM Every Minute On the Minute — complete a task at the start of each minute, rest for the remainder Varies 10 reps of squats at 0:00, rest until 1:00, repeat
AMRAP As Many Rounds As Possible in a set time Continuous 12-min AMRAP: 10 press-ups, 15 squats, 20 sit-ups
Timed Circuit Move between stations with set work/rest intervals 40s work : 20s rest (typical) 5 stations × 3 rounds

Heart Rate Targets

Zone % of Max HR Feel When to Use
Zone 3 (Moderate) 70–80% Breathing hard, can speak in short phrases Warm-up, recovery intervals
Zone 4 (Hard) 80–90% Very hard, a few words at most Main HIIT working intervals
Zone 5 (Max) 90–100% All-out, can't speak Tabata sprints, short max efforts

To estimate your max heart rate: 220 minus your age (a rough guide, but good enough for training).

The 10-Week Plan

Weeks 1–2: Learning the Formats

Week Day 1 (Tabata) Day 2 (EMOM) Day 3 (Rest) Day 4 (Circuit) Day 5 (AMRAP)
1 2 × Tabata (8 min total): squats + press-ups. 2 min rest between Tabatas 8-min EMOM: odd min — 10 squats, even min — 8 press-ups Rest 4 stations × 3 rounds. 30s work / 30s rest. Lunges, plank, jumping jacks, glute bridges 8-min AMRAP: 5 press-ups, 10 squats, 15 mountain climbers
2 3 × Tabata (12 min): squats, press-ups, mountain climbers. 2 min rest between 10-min EMOM: odd min — 12 squats, even min — 10 press-ups Rest 5 stations × 3 rounds. 30s/30s. Add burpees (modified) 10-min AMRAP: 5 press-ups, 10 squats, 15 mountain climbers, 10 sit-ups

Weeks 3–4: Building Volume

Week Day 1 (Tabata) Day 2 (EMOM) Day 3 (Rest) Day 4 (Circuit) Day 5 (AMRAP)
3 3 × Tabata: burpees, jump squats, plank shoulder taps. 90s rest between 12-min EMOM: min 1 — 10 burpees, min 2 — 12 lunges, min 3 — 15 sit-ups (repeat) Rest 5 stations × 4 rounds. 35s/25s 12-min AMRAP: 8 burpees, 12 squats, 10 press-ups
4 4 × Tabata: 4 different exercises. 90s rest between 14-min EMOM: 3-exercise rotation, reps increase by 2 Rest or active recovery 6 stations × 3 rounds. 35s/25s 14-min AMRAP: 8 burpees, 12 squats, 10 press-ups, 20 high knees

Weeks 5–6: Adding Load

Introduce dumbbells or a kettlebell for selected exercises.

Week Day 1 (Tabata) Day 2 (EMOM) Day 3 (Rest) Day 4 (Circuit) Day 5 (AMRAP)
5 4 × Tabata: goblet squats (DB), press-ups, KB swings, plank. 90s rest 15-min EMOM: min 1 — 8 DB thrusters, min 2 — 12 sit-ups, min 3 — 10 jump squats Rest 6 stations × 4 rounds. 40s/20s. Mix bodyweight + weighted 15-min AMRAP: 10 DB thrusters, 10 burpees, 15 squats
6 5 × Tabata: vary exercises each round. 60s rest between 16-min EMOM: 4-exercise rotation including DB work Rest or light jog 6 stations × 4 rounds. 40s/20s 16-min AMRAP: 10 KB swings, 10 burpees, 12 press-ups, 15 lunges

Weeks 7–8: Intensity Peak

Week Day 1 (Tabata) Day 2 (EMOM) Day 3 (Rest) Day 4 (Circuit) Day 5 (AMRAP)
7 5 × Tabata: complex movements — thrusters, burpee + press-up, jump lunges. 60s rest 18-min EMOM: reps increase every 6 minutes Rest 7 stations × 4 rounds. 40s/20s 18-min AMRAP: 12 KB swings, 8 burpees, 12 DB press, 15 squats
8 6 × Tabata: the full test. 60s rest between 20-min EMOM: 5-exercise rotation, max effort Rest or yoga 7 stations × 4 rounds. 45s/15s 20-min AMRAP: same as Week 7 — beat your score

Weeks 9–10: Consolidation and Testing

Week Day 1 (Tabata) Day 2 (EMOM) Day 3 (Rest) Day 4 (Circuit) Day 5 (AMRAP)
9 Repeat your favourite Tabata from Weeks 7–8, aim for more reps 15-min EMOM: slightly reduced volume, focus on form Rest 6 stations × 4 rounds. 40s/20s — quality over chaos 15-min AMRAP: benchmark workout, record your score
10 Deload: 3 × Tabata at 80% effort Deload: 10-min EMOM, comfortable pace Rest Test day! Choose your hardest circuit, go all-out Final AMRAP test: repeat Week 9 benchmark, compare scores

Combining HIIT with Other Training

HIIT is brilliant, but it shouldn't be your only training. Here's how to fit it in:

Training Goal Weekly Split
General fitness 3–4 HIIT sessions + 1 long walk or easy run
HIIT + running 2 HIIT sessions + 3 running sessions (keep HIIT on non-run days)
HIIT + strength 2 HIIT sessions + 2–3 strength sessions (don't do both on the same day)
Fat loss focus 3 HIIT sessions + 2 steady-state cardio sessions (walking, cycling)

Tips for Success

  • Use a proper timer app — watching the clock yourself is distracting and inaccurate
  • Record your scores for AMRAP and EMOM sessions so you can track progress
  • Heart rate doesn't lie — if you're not hitting Zone 4 during work periods, push harder
  • Eat enough — HIIT burns serious energy, so don't under-fuel
  • Sleep is recovery — aim for 7–9 hours, especially on training days

What's Next?

Ready to specialise or push further? Here's where to go: