HIITProgramme

HIITProgramme is a structured training program based on high-intensity interval training (HIIT) principles. It aims to improve aerobic capacity, metabolic health, and exercise efficiency by alternating short bursts of intense effort with periods of recovery. The program can be adapted for different populations and fitness levels.

Typical design employs work intervals of 20 to 40 seconds at high intensity, followed by rest or low-intensity recovery of 10 to 60 seconds. Sessions last 10 to 30 minutes of work, with warm-up and cool-down. Exercises can be cardio-based (running, cycling) or mixed with bodyweight movements. The program emphasizes progressive overload across weeks by increasing interval duration, total number of intervals, or reducing recovery time. It uses a modular framework to adjust intensity and volume.

A standard plan might include 2 to 4 sessions per week over 6 to 12 weeks, with a gradual build in volume. An example week could feature two cycling interval workouts and one bodyweight circuit session, with at least one rest day between high-intensity efforts. A typical session includes a 5-minute warm-up, 6 to 12 intervals, and a 5-minute cool-down.

Benefits commonly reported from HIIT programmes include improvements in VO2 max, insulin sensitivity, cardiovascular risk factors, and time-efficient fitness gains. The program is scalable and can be adjusted for beginners, intermediate, and advanced athletes.

Safety considerations include medical clearance for individuals with known heart disease, joint problems, or injuries. Proper technique, adequate warm-up, gradual progression, and listening to body signals are important. While HIITProgramme can be effective, it may not suit everyone, and it should complement, not replace, other forms of exercise.