HIIT
Short, hard, done. Intervals that actually move the needle.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
HIIT workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Hiit36 sessions · 180 main slots View group
- Quadriceps: 88 main slots
- Abdominals: 45 main slots
- Full Body: 22 main slots
- Shoulders: 17 main slots
- Chest: 6 main slots
- Lats: 2 main slots
- Agility Ladder Skipping 2 Touches
- Arm Pulses
- Arm Pulses Cross
- Arm Pulses Palms Downwards
- Arm Pulses Palms Upwards
36 workouts
- HIIT — Week 1 Day 1 (Advanced)
- HIIT — Week 1 Day 1 (Beginner)
- HIIT — Week 1 Day 1 (Intermediate)
- HIIT — Week 1 Day 2 (Advanced)
- HIIT — Week 1 Day 2 (Beginner)
- HIIT — Week 1 Day 2 (Intermediate)
- HIIT — Week 1 Day 3 (Advanced)
- HIIT — Week 1 Day 3 (Beginner)
- HIIT — Week 1 Day 3 (Intermediate)
- HIIT — Week 2 Day 1 (Advanced)
- HIIT — Week 2 Day 1 (Beginner)
- HIIT — Week 2 Day 1 (Intermediate)
- HIIT — Week 2 Day 2 (Advanced)
- HIIT — Week 2 Day 2 (Beginner)
- HIIT — Week 2 Day 2 (Intermediate)
- HIIT — Week 2 Day 3 (Advanced)
- HIIT — Week 2 Day 3 (Beginner)
- HIIT — Week 2 Day 3 (Intermediate)
- HIIT — Week 3 Day 1 (Advanced)
- HIIT — Week 3 Day 1 (Beginner)
- HIIT — Week 3 Day 1 (Intermediate)
- HIIT — Week 3 Day 2 (Advanced)
- HIIT — Week 3 Day 2 (Beginner)
- HIIT — Week 3 Day 2 (Intermediate)
- HIIT — Week 3 Day 3 (Advanced)
- HIIT — Week 3 Day 3 (Beginner)
- HIIT — Week 3 Day 3 (Intermediate)
- HIIT — Week 4 Day 1 (Advanced)
- HIIT — Week 4 Day 1 (Beginner)
- HIIT — Week 4 Day 1 (Intermediate)
- HIIT — Week 4 Day 2 (Advanced)
- HIIT — Week 4 Day 2 (Beginner)
- HIIT — Week 4 Day 2 (Intermediate)
- HIIT — Week 4 Day 3 (Advanced)
- HIIT — Week 4 Day 3 (Beginner)
- HIIT — Week 4 Day 3 (Intermediate)
What is in the block
Every session in HIIT, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 15 exercises · 24 sets
- Week 1 · Day 25 exercises · 25 sets
- Week 1 · Day 35 exercises · 25 sets
- Week 2 · Day 15 exercises · 25 sets
- Week 2 · Day 25 exercises · 25 sets
- Week 2 · Day 35 exercises · 25 sets
- Week 3 · Day 15 exercises · 25 sets
- Week 3 · Day 25 exercises · 25 sets
- Week 3 · Day 35 exercises · 25 sets
- Week 4 · Day 15 exercises · 24 sets
- Week 4 · Day 25 exercises · 25 sets
- Week 4 · Day 35 exercises · 25 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 15 exercises · 24 sets
- Week 1 · Day 25 exercises · 25 sets
- Week 1 · Day 35 exercises · 25 sets
- Week 2 · Day 15 exercises · 25 sets
- Week 2 · Day 25 exercises · 25 sets
- Week 2 · Day 35 exercises · 25 sets
- Week 3 · Day 15 exercises · 25 sets
- Week 3 · Day 25 exercises · 25 sets
- Week 3 · Day 35 exercises · 25 sets
- Week 4 · Day 15 exercises · 25 sets
- Week 4 · Day 25 exercises · 23 sets
- Week 4 · Day 35 exercises · 24 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 15 exercises · 25 sets
- Week 1 · Day 25 exercises · 27 sets
- Week 1 · Day 35 exercises · 27 sets
- Week 2 · Day 15 exercises · 26 sets
- Week 2 · Day 25 exercises · 27 sets
- Week 2 · Day 35 exercises · 27 sets
- Week 3 · Day 15 exercises · 27 sets
- Week 3 · Day 25 exercises · 27 sets
- Week 3 · Day 35 exercises · 27 sets
- Week 4 · Day 15 exercises · 27 sets
- Week 4 · Day 25 exercises · 27 sets
- Week 4 · Day 35 exercises · 27 sets
What this block is
HIIT runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Fat Loss nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
The rest of the Conditioning tier
The engine work. Short, hard and programmed properly instead of forty aimless minutes.
Browse another tier
Want hiit built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Conditioning tier · the whole library.