20 Week HIIT Workout Plan- High Intensity Interval Training

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!

20 Week HIIT Workout Plan

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

 

If you follow this 20 week HIIT workout program and put in the effort there is no question you will get faster on both your short and long distance running. It’s a great way to fit a highly concentrated workout into a short period safely with proven results. Check out more training tips here and if you’re interested in more HIIT workouts, let me know in the comments!