Starting HIIT
In today's fast-paced world, finding time for exercise presents a genuine challenge for many people. Between work responsibilities, family obligations, and other commitments, carving out hours for physical activity often falls to the bottom of our priority list. Yet this reality collides with an uncomfortable truth: cardiovascular disease remains the leading cause of death globally, claiming approximately 17.9 million lives each year.
Walking stands as one of the most accessible and beneficial forms of exercise available. Research consistently demonstrates that regular walking reduces cardiovascular risk, improves mood, helps maintain healthy weight, and extends lifespan. Ideally, we would all take long, leisurely walks daily to support our health.
However, the time constraints of modern life make this ideal difficult to achieve for most of us. This is where High-Intensity Interval Training (HIIT) offers a compelling alternative. HIIT involves short bursts of intense exercise alternated with recovery periods, providing remarkable cardiovascular benefits in significantly less time than traditional steady-state cardio.
Multiple studies have shown that properly structured HIIT workouts can:
Improve heart health markers as effectively as longer moderate-intensity exercise
Significantly increase VO₂ max (the gold standard measurement of cardiorespiratory fitness)
Enhance insulin sensitivity and glucose regulation
Reduce blood pressure and improve vascular function
Deliver these benefits in sessions as short as 20-30 minutes
This doesn't mean we should abandon walking—in fact, combining regular walking with structured HIIT creates a powerful synergy for cardiovascular health. The walking provides consistent, gentle stimulus that supports recovery and overall health, while strategically placed HIIT sessions deliver the higher-intensity stimulus needed for maximal cardiovascular adaptation.
This 34-week progressive HIIT protocol is designed specifically for busy individuals who want to maximize cardiovascular health benefits with minimal time investment. By following a evidence informed progression that carefully balances intensity and recovery, you can work to improve your heart health, metabolic function, and overall fitness—even with limited time available.
PROGRAM OVERVIEW
This 34-week high-intensity interval training (HIIT) program progressively builds cardiovascular capacity while adhering to a maximum 10% weekly volume increase. The program transitions from short intervals performed once weekly to longer, more challenging intervals performed twice weekly.
PROGRESSION SUMMARY
STARTING POINT:
- Format: 30 seconds work, 60 seconds rest × 4 rounds
- Weekly Volume: 2 minutes high-intensity work
- Sessions Per Week: 1
FINAL GOAL:
- Format: 4 minutes work, 3 minutes rest × 5 rounds
- Weekly Volume: 40 minutes high-intensity work
- Sessions Per Week: 2
PHASE 1: FOUNDATION BUILDING (WEEKS 1-15)
Focus: Establishing aerobic base and interval capacity
| WEEK | WORKOUT FORMAT | WEEKLY VOLUME |
|---|---|---|
| 1 | 30s work/60s rest × 4 rounds | 2.0 min |
| 2 | 33s work/66s rest × 4 rounds | 2.2 min |
| 3 | 36s work/72s rest × 4 rounds | 2.4 min |
| 4 | 40s work/80s rest × 4 rounds | 2.7 min |
| 5 | 44s work/88s rest × 4 rounds | 2.9 min |
| 6 | 48s work/96s rest × 4 rounds | 3.2 min |
| 7 | 53s work/106s rest × 4 rounds | 3.5 min |
| 8 | 58s work/116s rest × 4 rounds | 3.9 min |
| 9 | 64s work/128s rest × 4 rounds | 4.3 min |
| 10 | 70s work/140s rest × 4 rounds | 4.7 min |
| 11 | 77s work/140s rest × 4 rounds | 5.1 min |
| 12 | 85s work/140s rest × 4 rounds | 5.7 min |
| 13 | 94s work/140s rest × 4 rounds | 6.3 min |
| 14 | 94s work/140s rest × 5 rounds | 7.8 min |
| 15 | 104s work/140s rest × 5 rounds | 8.7 min |
PHASE 1 GUIDELINES:
- Complete one session per week
- Maintain 85-95% of maximum heart rate during work intervals (just keep going to where your heart is pumping hard and you're out of breath.)
- Suitable activities: cycling, running, rowing, or stair climbing - but reallly anything works that gets your heart rate up.
- Allow 48 hours recovery before/after other intense training
PHASE 2: TRANSITION PHASE (WEEKS 16-18)
Focus: Introducing second weekly session
| WEEK | SESSION A | SESSION B | WEEKLY VOLUME |
|---|---|---|---|
| 16 | 60s work/90s rest × 4 rounds | 45s work/90s rest × 4 rounds | 7.0 min |
| 17 | 65s work/95s rest × 4 rounds | 50s work/90s rest × 4 rounds | 7.7 min |
| 18 | 70s work/100s rest × 4 rounds | 55s work/90s rest × 4 rounds | 8.3 min |
PHASE 2 GUIDELINES:
- Space sessions 3-4 days apart (e.g., Monday and Thursday)
- Session A is slightly more challenging than Session B
- Maintain consistent intensity across both sessions
- Focus on quality recovery between sessions
- Monitor fatigue levels and adjust if needed
PHASE 3: PROGRESSIVE DEVELOPMENT (WEEKS 19-34)
Focus: Building duration and maintaining intensity
| WEEK | SESSION A | SESSION B | WEEKLY VOLUME |
|---|---|---|---|
| 19 | 77s work/110s rest × 4 rounds | 61s work/90s rest × 4 rounds | 9.2 min |
| 20 | 85s work/120s rest × 4 rounds | 67s work/100s rest × 4 rounds | 10.1 min |
| 21 | 93s work/120s rest × 4 rounds | 74s work/100s rest × 4 rounds | 11.1 min |
| 22 | 102s work/120s rest × 4 rounds | 81s work/100s rest × 4 rounds | 12.2 min |
| 23 | 112s work/120s rest × 4 rounds | 89s work/100s rest × 4 rounds | 13.4 min |
| 24 | 120s work/120s rest × 4 rounds | 100s work/100s rest × 4 rounds | 14.7 min |
| 25 | 120s work/120s rest × 5 rounds | 100s work/100s rest × 4 rounds | 16.0 min |
| 26 | 130s work/120s rest × 5 rounds | 110s work/100s rest × 4 rounds | 17.6 min |
| 27 | 140s work/120s rest × 5 rounds | 120s work/110s rest × 4 rounds | 19.3 min |
| 28 | 150s work/130s rest × 5 rounds | 130s work/120s rest × 4 rounds | 21.2 min |
| 29 | 165s work/140s rest × 5 rounds | 140s work/120s rest × 4 rounds | 23.3 min |
| 30 | 180s work/150s rest × 5 rounds | 150s work/130s rest × 5 rounds | 25.5 min |
| 31 | 200s work/170s rest × 5 rounds | 180s work/150s rest × 5 rounds | 31.7 min |
| 32 | 220s work/180s rest × 5 rounds | 200s work/160s rest × 5 rounds | 35.0 min |
| 33 | 240s work/180s rest × 5 rounds | 220s work/170s rest × 5 rounds | 38.3 min |
| 34 | 240s work/180s rest × 5 rounds | 240s work/180s rest × 5 rounds | 40.0 min |
PHASE 3 GUIDELINES:
- Maintain consistent 3-4 day spacing between sessions
- Focus on sustainable intensity rather than maximum effort
- Proper warm-up becomes increasingly important (8-10 minutes minimum)
- Consider supplementing with light mobility work between sessions
- Nutrition and hydration become critical factors
IMPLEMENTATION GUIDELINES
WARM-UP (ESSENTIAL)
- 5-10 minutes of progressive cardiovascular activity
- Dynamic mobility movements
- 1-2 "primer" intervals at 70% effort
COOL-DOWN
- 5 minutes of light activity
- Full Range of Motion of major muscle groups
- Focus on controlled breathing
INTENSITY GUIDELINES
- Work intervals: 85-95% of maximum effort
- Recovery intervals: Active recovery at 40-50% effort
- Heart rate should drop by at least 30 bpm during rest periods
EQUIPMENT OPTIONS
- Stationary bike
- Treadmill/running
- Rowing machine
- Stair climber
- Elliptical trainer
- Jump rope
TRACKING PROGRESS
- Monitor heart rate during and between intervals
- Track recovery heart rate (1-minute post-interval)
- Note perceived exertion (1-10 scale)
- Record total workout time and recovery quality
SPECIAL CONSIDERATIONS
ADJUSTMENTS
- If unable to maintain quality during work intervals, reduce intensity
- If recovery between sessions feels inadequate, add an extra rest day
- The increase of volume by 10% week-to-week should help this workout be sustainable overtime.
RECOVERY STRATEGIES
- Prioritize 7-9 hours of quality sleep
- Maintain proper hydration (minimum 2-3 liters daily)
- Implement active recovery on non-HIIT days (walking, swimming, yoga)
NUTRITIONAL SUPPORT
- Consume carbohydrates 1-2 hours before sessions
- Stay hydrated before, during, and after training
- Consider electrolyte replacement during longer sessions
What Next?
- After completing this workout I recommend swithcing over to start incorporating one day a week of walking for 40 minutes(replace one of your HIIT sessions, and maintain one HIIT session a week. After doing this for 2-8 weeks re-assess where you are at and then I'd recommend jumping back into a progressive HIIT schedule of training.
Note: Always consult with a healthcare provider before beginning any high-intensity exercise program, especially if you have existing health conditions or concerns.