{"id":5527,"date":"2021-10-27T22:30:00","date_gmt":"2021-10-28T02:30:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5527"},"modified":"2023-05-14T05:22:39","modified_gmt":"2023-05-14T09:22:39","slug":"gym-hiit-workouts-with-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/gym-hiit-workouts-with-workout-plan","title":{"rendered":"30 Day Gym HIIT Workout Plan with Free PDF"},"content":{"rendered":"\n

Performing a set of rounds that involves short bursts of intense activity followed by a recovery period is regarded as high-intensity interval training (HIIT). <\/p>\n\n\n\n

From running on the treadmill and jumping rope to stationary bicycling and rowing machines, various gym machine exercises can be a part of the HIIT program<\/a>.<\/p>\n\n\n\n

In this article, I’ve shared an ultimate 30-day Gym HIIT workout plan for those who want to torch significant calories, build up endurance, enhance cardiovascular health, and improve body composition.<\/p>\n\n\n\n

Even people with high body fat percentages can use this workout program to speed up weight loss<\/a>.1<\/a><\/sup> High-Intensity Intermittent Exercise and Fat Loss<\/a> \u2013 Journal of Obesity <\/span><\/p>\n\n\n\n

This program is challenging but will take your fitness to the next level over time.<\/p>\n\n\n\n

Gym HIIT Workout Program Summary<\/strong><\/h2>\n\n\n\n
Suggested Program Duration<\/td>16 Weeks<\/td><\/tr>
Program Goal<\/td>Improve cardiovascular fitness and physique<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Sessions\/week<\/td>3 to 4 (Alternate Day)<\/td><\/tr>
Duration\/session<\/td>45-60 minutes<\/td><\/tr>
Workout Difficulty Level<\/td>Intermediate<\/td><\/tr>
Alternate Workout Plan<\/td>8 Week Cardio Workout Plan For gym<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Please note: <\/strong>It is best to consider both pros and cons of HIIT<\/a> before starting a workout program.<\/p>\n\n\n\n

10 Best Exercises For Doing HIIT In The Gym<\/strong><\/h2>\n\n\n\n
    \n
  1. Treadmill Run<\/li>\n\n\n\n
  2. Stationary Bike<\/li>\n\n\n\n
  3. Battle Rope<\/li>\n\n\n\n
  4. Jumping Rope<\/li>\n\n\n\n
  5. Elliptical Cross Trainer<\/li>\n\n\n\n
  6. Rowing Machine<\/li>\n\n\n\n
  7. Core Training<\/li>\n\n\n\n
  8. Dumbbell HIIT<\/li>\n\n\n\n
  9. Bodyweight HIIT<\/li>\n\n\n\n
  10. Punching Bag Workout<\/li>\n<\/ol>\n\n\n\n

    Let’s find out how to do the above HIIT workouts at the gym.<\/p>\n\n\n\n

    1. HIIT Treadmill Gym Workout<\/h3>\n\n\n
    \n
    \"HIIT
    Treadmill Run<\/figcaption><\/figure>\n<\/div>\n\n\n

    The treadmill is the best and most accessible gym machine. Running on a treadmill boosts endurance, metabolism, and VO2 max, annihilates plenty of calories, and promotes a healthy lifestyle. 2<\/a><\/sup>Effect of high aerobic intensity interval treadmill walking in people with chronic stroke: a pilot study with one-year follow-up<\/a> \u2013 PubMed Articles<\/span><\/p>\n\n\n\n

    Here’s a 15-minute Treadmill exercise<\/a> you can incorporate into your HIIT gym workout routine.<\/p>\n\n\n\n

    Running<\/th>Speed<\/th>Walk<\/th><\/tr><\/thead>
    2 minute<\/td>6-8 km\/h<\/td>–<\/td><\/tr>
    2 minute<\/td>8-10 km\/h<\/td>1-min<\/td><\/tr>
    2-min<\/td>10-12 km\/h<\/td>1-min<\/td><\/tr>
    1-min<\/td>12-14 kph<\/td>2-min<\/td><\/tr>
    2-min<\/td>10-12 km\/h<\/td>1-min <\/td><\/tr>
    1-min<\/td>14-16 kph<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    You can design a 20, 25, or 30-minute HIIT treadmill workout schedule in the same way.<\/p>\n\n\n\n

    You can increase or decrease the speed and running time depending on your fitness level.<\/p>\n\n\n\n

    2. Stationary Bicycling<\/h3>\n\n\n
    \n
    \"30
    Stationary Bicycling<\/figcaption><\/figure>\n<\/div>\n\n\n

    A stationary bike is one of the essential gym machines that nearly all gyms have. <\/p>\n\n\n\n

    Stationary bicycling is a cardio exercise that promotes cardiovascular health, bolsters lower body muscles, and improves athletic performance. 3<\/a><\/sup>Health Benefits of Indoor Cycling: A Systematic Review<\/a> \u2013 PMC Articles <\/span><\/p>\n\n\n\n

    It can also help you scale up for more high-intensity workouts such as sprinting, jumping rope, and rowing.<\/p>\n\n\n\n

    You can break down biking exercises into several intervals.<\/p>\n\n\n\n

    For example, 15-min session<\/strong><\/p>\n\n\n\n

    Maximum Heart Rate: MHR<\/p>\n\n\n\n

    Activity Time<\/th>Intensity<\/th>Recovery Time\/
    Cycling at a slow pace<\/th><\/tr><\/thead>
    2 minute<\/td>65% of your MHR<\/td>1-min<\/td><\/tr>
    2 minute<\/td>75% of your MHR <\/td>1-min<\/td><\/tr>
    1-min<\/td>80% of your MHR <\/td>2-min<\/td><\/tr>
    1-min<\/td>85% of your MHR<\/td>2-min<\/td><\/tr>
    90-sec<\/td>95% of your MHR <\/td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    If you work out for more than 15 minutes, you can create a workout plan accordingly with the help of the above routine.<\/p>\n\n\n\n

    3. Battle Rope<\/h3>\n\n\n
    \n
    \"Battle
    Battle Rope Workout<\/figcaption><\/figure>\n<\/div>\n\n\n

    The battle rope is a high-intensity exercise that enhances speed and endurance and builds strong arms<\/a>.<\/p>\n\n\n\n

    Battle rope training improves aerobic fitness, increases explosiveness, and boosts upper and lower body muscular endurance<\/a> in collegiate basketball players \u2013 shown in a study published by the Journal of Strength and Conditioning Research. 4<\/a><\/sup>Eight-Week Battle Rope Training Improves Multiple Physical Fitness Dimensions and Shooting Accuracy in Collegiate Basketball Players<\/a> – Journal Strength and Conditioning Research<\/span><\/p>\n\n\n\n

    Here you can follow my 10-min battle rope circuit.<\/p>\n\n\n\n