High Intensity Interval Training Workout

High Intensity Interval Training Workout

Sick and tired of doing the same old cardio workout and want to get the extra edge with your training? Here are some example High Intensity Interval Training (HIIT) workouts which you can try and apply to improve your regular workout, whether that be running, walking, cycling, swimming or boxing. The workouts below all use work intensities of 80% of maximum effort or heart rate (HR) and 60% of maximum effort or HR, with varying interval lengths and workout durations depending on fitness level from beginner to advanced.

If you have access to a heart rate monitor you can use age predicted maximum HR to gauge your exercise intensity. To calculate age predicted maximum HR, the easiest method is to use the age predicted method which is 220 beats per minute (BPM) – your age in years. For example if you are 35 years old, your age predicted maximum heart rate is 220 – 35 = 185BPM. So 80% of your max HR would be 185 x 0.85 = 157BPM.

Alternatively you can use a simple subjective perception of effort 0-10 scale, where 0 = complete rest and 10 = maximal exercise capacity. For more information on the benefits of HIIT, please refer to our previous blog post at this link:

What is High Intensity Interval Training

Beginner HIIT

Duration – 15 minutes

Work to Rest ratio – 1:3

Work Interval – 15 seconds @ 8/10 or 80% Max HR

Rest Interval – 45 seconds @ 6/10 or 60% Max HR

Intermediate HIIT

Duration – 30 minutes

Work to Rest ratio – 1:2

Work Interval – 30 seconds @ 8/10 or 80% Max HR

Rest Interval – 1 minute @ 6/10 or 60% Max HR

Advanced HIIT

Duration – 30 minutes

Work to Rest ratio – 1:1

Work Interval – 30 seconds @ 8/10 or 80% Max HR

Rest Interval – 30 seconds @ 6/10 or 60% Max HR


Written By Jack Hickey
Exercise Physiologist at MD Health Pilates

Author: Michael Dermansky

Michael has now been working in physiotherapy for over 20 years, since graduating from Melbourne University in 1998 and is even more passionate about getting the best outcomes for clients than he was then. Michael is always studying and looking for new and innovative ways to improve the service at MD Health, including and not limited to the ideas from the fitness industry and great customer service companies. In his spare moments, he loves spending time with his two children, Sebastian and Alexander and hopefully taking them skiing more and more often.