10-Day HIIT Workout Plan

Provided by American Council on Exercise

Whether you want to fortify a regular fitness routine or add some variety to your plan, this 10-day workout plan can amplify your efforts by revving up both your workouts and your metabolism. It’s based on the highly effective format called high-intensity interval training (HIIT), which alternates very high-intensity efforts with brief periods of active recovery, and features both muscular and cardiorespiratory training.

Following are descriptions of the muscular-training and cardio components, the HIIT workouts and a 10-day training schedule. Feel free to cycle through the program for another 10 days if you’re feeling extra motivated, but be sure to include a rest day or active recovery on day 11 if you decide to cycle through it again. And, don’t forget to stretch before and after each workout.

Each workout lasts about 30 to 40 minutes and the idea is to train intensely for the entire session. So, pick some music that gets you fired up, put your cell phone on airplane mode and get going.

Muscular-training Workouts

Alternate the two total-body workouts over the course of the 10 days. For these workouts, you will need a mat and pair of dumbbells. Choose a weight that allows you to complete 10 to 12 repetitions of each exercise. If you can complete more than 12 repetitions easily, select a heavier pair of dumbbells. If possible, have two sets of dumbbells on hand: a heavier pair and a lighter pair. This allows you to drop from a heavier set to a lighter set while going through the workouts.

Each workout features three circuits, each consisting of three exercises—two resistance exercises and one plyometric exercise. Perform the three exercises consecutively with minimal rest time between exercises. This equals one round. Take a break when your form begins to break down or you feel fatigued. At the end of each round, rest for 60 seconds before moving onto the next round or next circuit.

Cardiovascular Workouts

The two cardiovascular workouts are designed for the treadmill but can be completed outside as well (you’ll need to find a good hill to run up for the incline treadmill workout). You can also adapt these workouts to the elliptical or bike. The point is to alternate between periods of high-intensity and low-intensity efforts, regardless of the mode of exercise. Adjust your speed according to your fitness level, but again, try to push yourself and then rest if you need to. If completing these workouts on a treadmill, do not hold onto the handrails unless needed for safety.

Active Recovery

Day 6 is an active recovery day. Choose something light intensity but engaging for exercise, such as a leisurely walk or gentle yoga. And, don’t forget to include an active recovery or rest day on day 11 if you decide to cycle through the workouts for a second time.

THE WORKOUTS

Strength-training Workouts

Total-body Workout (TBW) 1

Circuit 1: 4 rounds

· Lunge + Shoulder press: 10–12 repetitions each leg

· Reverse lunge + Front raise: 10–12 repetitions each leg

· Jumping lunge: 10–12 repetitions each leg (take out the jump if necessary) 

· Rest: 60 seconds 

Circuit 2: 3 rounds

· Dumbbell row + Reverse fly: 10–12 repetitions

· Push-up + Row: 10–12 repetitions (go to knees when form declines) 

· Mountain climbers: 10–12 repetitions with weight

· Rest: 60 seconds 

Circuit 3: 3 rounds

· Squat + Lateral raise: 10–12 repetitions

· Squat + Upright row: 10–12 repetitions

· Pop squat: 10–12 repetitions (Start with feet together. Jump out into a squat and then jump back to feet together. As a default, take out the jump and perform a squat.)

· Rest: 60 seconds 

Total Body Workout (TBW) 2

Circuit 1: 4 rounds

· Squat + Curl + Shoulder press: 10–12 repetitions 

· Squat + Shoulder press: 10–12 repetitions

· Squat jump: 10–12 repetitions (take out the jump if necessary)

· Rest: 60–120 seconds

Circuit 2: 3 rounds

· Row + Reverse fly: 10–12 repetitions

· Close-grip push-up: 10–12 repetitions (go to knees when form declines) 

· Burpees: 10–12 repetitions 

· Rest: 60–120 seconds

Circuit 3: 3 rounds

· Crunch + Chest fly: 10–12 repetitions

· Wide-grip push-ups: 10–12 repetitions

· Inchworms: 20 repetitions (default exercise is a plank for 45–60 seconds) 

· Rest: 60 seconds 

Cardiovascular Workouts

Incline Intervals

· 0:00–5:00 – 6.5 mph, 0% incline

· 5:01–6:00 – 8.0 mph, 2% incline

· 6:01–7:00 – 3.5 mph, 2% incline 

· 7:01–8:00 – 7.9 mph, 4% incline

· 8:01–9:00 – 3.5 mph, 4% incline

· 9:01–10:00 – 7.8 mph, 6% incline

· 10:01–11:00 – 3.5 mph, 6% incline 

· 11:01–12:00 – 7.7 mph, 8% incline

· 12:01–13:00 – 3.5 mph, 8% incline

· 13:01–14:00 – 7.6 mph, 10% incline

· 14:01–15:00 – 3.5 mph, 10% incline

· 15:01–16:00 – 7.5 mph, 12% incline 

· 16:01–17:00 – 3.5 mph, 12% incline

· 17:01–18:00 – 7.4 mph, 14% incline 

· 18:01–19:00 – 3.5 mph, 14% incline

· 19:01–20:00 – 7.3 mph, 15% incline

· 20:01–21:00 – 3.5 mph, 15 % incline

· 21:01-26:00 – 7.0 mph, 4% incline

· 26:01–30:00 – 4.0 mph, 0% incline 

Flat Intervals

· 0:00–5:00 – 6.5 mph, 0% incline 

· 5:01–6:00 – 7.0 mph, 0% incline 

· 6:01–6:30 – 9.0 mph, 0% incline

· 6:31–7:00 – Squats on side of treadmill

· 7:01–7:30 – Rest for 30 seconds

· Repeat minutes 5:01–7:30 seven more times to take you to 25:00

· 25:01––30:00 – 3.5 mph, 0% incline 

Schedule

· Day 1: TBW 1

· Day 2: Incline Intervals

· Day 3: TBW 2

· Day 4: Flat Intervals

· Day 5: TBW 1

· Day 6: Active Recovery

· Day 7: TBW 2

· Day 8: Incline Intervals

· Day 9: TBW 1

· Day 10: Flat Intervals 

Bonus Tips

Sleep, nutrition and hydration are essential for recovery, performance and optimizing your fitness level. Aim for seven to nine hours of sleep per night; choose whole foods when possible; limit consumption of solid fats, added sugar and alcohol; and be sure to stay hydrated throughout the day.

Consider keeping a journal to track the amount of weight used for your muscular-training workouts, your speeds for your cardio workouts, as well as your nutrition, sleep and fluid intake. This can be a great source of motivation and a helpful tool for understanding where you can improve.

One of the great benefits of this program is that it can be done anywhere, at any time. Commit to this program for the next 10 days and see if you notice a positive difference in your energy and enthusiasm for hitting the gym.

AUTHOR

Kelley Vargo

Contributor

Kelley Vargo, MPH, MS, CSCS, ACE Health Coach is a recent graduate of the Milken Institute School of Public Health at The George Washington University where she received her MS in Exercise Science with a concentration in Strength & Conditioning and her MPH in Communication & Marketing. Ms. Vargo has contributed content to Discovery Health as well as the ACE Fitness Journal. She is a member of the International Society of Sports Nutrition, Delta Omega Public Health Honors Society, and a Metabolic Effect Instructor. She enjoys sharing her passion and energy with others, helping them create healthier and happier lives. Follow Kelley on twitter @kelleyvargo or contact her at kmvfitness@gmail.com or www.kelleyvargo.com.