Check out this 20 week high intensity interval training (HIIT) workout program that’s perfect for anyone from beginner to advanced. Broken into five 4 week blocks we’ll build from a 1:3 (10 second work to 30 second rest) to a 3:1 (30 seconds work to 10 seconds rest). Like most HIIT workouts this can be performed on any cardio device but I’ve found this most effective for running and assault bike sprints. So let’s get started with the 20 week hiit workout plan and let me know what you think in the comments below!
Key Takeaways:
- This 20-week HIIT workout plan is suitable for beginners to advanced fitness levels.
- The program progressively increases intensity with varying work-to-rest ratios.
- It can be performed on cardio devices, with running and assault bike sprints being particularly effective.
- Consistent effort can lead to improved spexed in both short and long-distance running.
20 Week HIIT Workout Plan
This workout plan is divided into five phases, each spanning four weeks, with progressively changing work-to-rest ratios. These phases are designed to challenge your fitness level and provide a structured path for improvement. Let’s explore each phase to understand how this 20-week HIIT program can help you achieve your fitness goals.
HIIT Workouts Weeks 1 to 4: 1-to-3 Ratio
- Week 1: 15 seconds work: 45 seconds recovery
- Week 2: 20 seconds work: 60 seconds recovery
- Week 3: 30 seconds work: 90 seconds recovery
- Week 4: 30 seconds work: 90 seconds recovery
HIIT Workouts Weeks 5 to 8: 1-to-2 Ratio
- Week 5: 15 seconds work: 30 seconds recovery
- Week 6: 20 seconds work: 40 seconds recovery
- Week 7: 30 seconds work: 60 seconds recovery
- Week 8: 30 seconds work: 60 seconds recovery
HIIT Workouts Weeks 9 to 12: 1-to-1 Ratio
- Week 9: 15 seconds work: 15 seconds recovery
- Week 10: 20 seconds work: 20 seconds recovery
- Week 11: 30 seconds work: 30 seconds recovery
- Week 12: 45 seconds work: 45 seconds recovery
HIIT Workouts Weeks 13 to 16: 2-to-1 Ratio
- Week 13: 30 seconds work: 15 seconds recovery
- Week 14: 40 seconds work: 20 seconds recovery
- Week 15: 60 seconds work: 30 seconds recovery
- Week 16: 90 seconds work: 45 seconds recovery
HIIT Workouts Weeks 17 through 20: 3-to-1 Ratio
- Week 17: 30 seconds work: 10 seconds recovery
- Week 18: 45 seconds work: 15 seconds recovery
- Week 19: 60 seconds work: 20 seconds recovery
- Week 20: 90 seconds work: 30 seconds recovery
Conclusion
this 20-week high-intensity interval training – HIIT workout plan offers a comprehensive and structured approach suitable for individuals of all fitness levels, from beginners to advanced. Divided into five four-week phases with varying work-to-rest ratios, this program gradually escalates in intensity, making it an effective tool for improving both short and long-distance running performance.
Starting with a 1:3 work-to-rest ratio in the initial phase and progressing to a challenging 3:1 ratio in the final phase, this HIIT plan ensures consistent growth and adaptation. While it can be performed on various cardio devices, it particularly shines when utilized for running and assault bike sprints.
By dedicating yourself to this 20-week journey and putting in the effort, you can expect to see noticeable improvements in your speed and endurance. It provides a highly efficient way to incorporate concentrated workouts into your routine, backed by proven results.
For more training tips or if you’re interested in additional HIIT workouts, check out more training plans here. And feel free to share your thoughts and questions in the comments section.