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:

Take on Competition Functional Fitness if you want a serious competitive challenge
Build raw strength with Intermediate Strength Training
Balance your intensity with Beginner Yoga & Mobility

Structured HIIT Programme🔒

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