Real-world examples of sample intermediate HIIT workout routines

1. Why intermediate HIIT matters (and why examples help more than theory)

Most people reach a point where beginner routines feel too easy, but advanced athlete plans look terrifying. That’s the sweet spot where intermediate HIIT shines.

At this level, you probably:

• Can jog, cycle, or do basic circuits for 20–30 minutes
• Know how to squat, lunge, and plank with decent form
• Want to get fitter, leaner, and stronger without spending an hour on the treadmill

You don’t need fancy equipment, but you do need structure. That’s why walking through examples of examples of sample intermediate HIIT workout routines is so helpful: you can literally copy, tweak, and go.

For context, HIIT is typically short bursts of hard work followed by rest or lower-intensity movement. Research from sources like the CDC and NIH shows that higher-intensity intervals can improve cardiovascular fitness and insulin sensitivity in less time than steady-state cardio, when done safely and consistently.

Let’s get into the good stuff: real examples you can try this week.

2. Classic 30/30 bodyweight circuit (example of a no-equipment HIIT workout)

If you want an example of a straightforward, do-it-anywhere intermediate HIIT session, this is it. It’s perfect for small spaces and busy days.

How it works

• Work: 30 seconds
• Rest: 30 seconds
• Rounds: 3–4 rounds of the full circuit
• Total time: About 20–25 minutes including warm-up and cool-down

Sample circuit

Rotate through these moves:

• Jump squats
• Push-ups (regular or incline)
• Reverse lunges (alternating legs)
• Mountain climbers
• Plank shoulder taps
• High knees in place

You’ll work for 30 seconds on each exercise, rest 30 seconds, then move to the next. After one full round, rest 1–2 minutes, then repeat.

Why this belongs on the list of best examples of sample intermediate HIIT workout routines:

• It uses big, compound movements
• You can scale the intensity by jumping higher, moving faster, or shortening rest
• No equipment, so no excuses

If you’re newer to HIIT, start with 3 rounds. If you’re feeling strong, push to 4.

3. 40/20 strength-focused HIIT (examples include dumbbells and bodyweight)

Many people think HIIT is just gasping through burpees. In reality, some of the best examples of intermediate HIIT combine strength and cardio.

Here’s an example of a strength-biased HIIT session using dumbbells:

Structure

• Work: 40 seconds
• Rest: 20 seconds
• Rounds: 3 rounds
• Total time: 25–30 minutes

Sample circuit with dumbbells

Choose a weight that feels challenging by the last 5–10 seconds of each interval.

• Goblet squats
• Bent-over rows
• Dumbbell thrusters (squat to overhead press)
• Romanian deadlifts
• Alternating reverse lunges with biceps curl
• Russian twists (with or without weight)

This is one of the stronger examples of examples of sample intermediate HIIT workout plans because it:

• Builds muscle while keeping your heart rate elevated
• Uses a 40/20 work-to-rest ratio, which is a classic intermediate format
• Can be progressed by increasing load or rounds instead of just going faster

For safety, check out form guides from trusted sources like Mayo Clinic if you’re unsure about any movement.

4. Treadmill HIIT: real examples for runners and walkers

If you’ve got access to a treadmill, you can turn a boring jog into a spicy interval session. These real examples show how to adapt HIIT whether you prefer walking or running.

Example of intermediate running HIIT (speed intervals)

• Warm-up: 5 minutes easy jog
• Intervals: 10 rounds of
  • 45 seconds fast run (about 7–8 out of 10 effort)
  • 75 seconds easy walk or slow jog
• Cool-down: 5 minutes easy walk

This is a textbook example of an intermediate treadmill HIIT workout: the intervals are challenging but not all-out sprints, and the rest is long enough to recover.

Example of incline walking HIIT

If running isn’t your thing, try this incline-based session:

• Warm-up: 5 minutes flat walk
• Intervals: 8–10 rounds of
  • 1 minute brisk walk at higher incline (e.g., 6–10%)
  • 1–2 minutes easy walk at low incline (0–2%)
• Cool-down: 5 minutes flat walk

This belongs among the best examples of sample intermediate HIIT workout ideas for joint-friendly training. You still get that heart-pounding effort without pounding your knees.

5. 20-minute EMOM & AMRAP mash-up (advanced intermediate example)

HIIT in 2024–2025 isn’t just about timers; lots of people are using CrossFit-style formats like EMOM (Every Minute on the Minute) and AMRAP (As Many Rounds As Possible). Here’s an example of how to blend them into an intermediate workout.

Structure

• Part A: 10-minute EMOM
• Part B: 10-minute AMRAP

Part A – EMOM (10 minutes)

Every minute on the minute, complete:

• 8 kettlebell swings (or dumbbell swings)
• 6 push-ups

Rest with whatever time is left in that minute. If it takes you 35 seconds, you get 25 seconds to breathe. This style naturally adjusts to your fitness level.

Part B – 10-minute AMRAP

Set a 10-minute timer and cycle through:

• 10 walking lunges (each leg)
• 8 dumbbell rows (each arm)
• 6 burpees

Count how many rounds you complete. This is one of those real examples of examples of sample intermediate HIIT workout sessions where you can easily track progress over time: try to beat your round count next week.

6. Bike & rower intervals (examples include low-impact options)

Your joints will thank you for having some lower-impact HIIT days. Here are examples of intermediate workouts using a stationary bike or rowing machine.

Stationary bike HIIT (30/60 pyramid)

• Warm-up: 5 minutes easy spin
• Intervals: 3 sets of the pyramid below, with 2 minutes easy spin between sets

Each set:

• 30 seconds hard / 60 seconds easy
• 40 seconds hard / 60 seconds easy
• 50 seconds hard / 60 seconds easy

“Hard” should feel like 7–8 out of 10 effort, not a full sprint. This pyramid style is one of the best examples of sample intermediate HIIT workout structures for building endurance and power without going all-out.

Rowing machine HIIT (distance-based example)

• Warm-up: 5 minutes easy row
• Intervals: 8 rounds of
  • 250 meters fast row
  • 60–90 seconds easy row or full rest
• Cool-down: 5 minutes easy row

These examples include both time-based and distance-based intervals, which keeps training interesting and helps avoid plateau.

7. 15-minute hotel-room HIIT (travel-friendly example)

Traveling or short on time? Here’s a real example of a quick-hit intermediate HIIT workout you can do in a hotel room, office, or living room.

Structure

• Work: 35 seconds
• Rest: 25 seconds
• Rounds: 3 rounds
• Total time: About 15–18 minutes

Sample circuit

• Alternating reverse lunges
• Hand-release push-ups (chest to floor, lift hands, then press up)
• Fast step-outs or modified jumping jacks (step instead of jump if noise is an issue)
• Plank jacks
• Glute bridges

This is one of those examples of examples of sample intermediate HIIT workout plans that proves you don’t need a gym or long session to get a solid sweat. Perfect for maintaining consistency on the road.

8. Putting it together: weekly schedule using these examples

Seeing examples of workouts is helpful, but the real magic happens when you organize them into a week that fits your life.

Here’s how these real examples can fit into a balanced intermediate routine:

• Day 1: Classic 30/30 bodyweight circuit
• Day 2: Light movement or rest (walking, stretching, yoga)
• Day 3: Strength-focused 40/20 dumbbell HIIT
• Day 4: Treadmill or bike HIIT (choose one example of cardio-based intervals)
• Day 5: Optional EMOM/AMRAP mash-up if you’re feeling good
• Day 6–7: Rest and low-intensity activity

Aim for 2–4 HIIT sessions per week, depending on your recovery and other training. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate or 75 minutes of vigorous activity weekly; HIIT can help you hit the vigorous side of that, as long as you respect rest days.

You can rotate through these examples of examples of sample intermediate HIIT workout routines every few weeks, or build your own by:

• Picking 4–6 movements (mix strength and cardio)
• Choosing a work/rest ratio (30/30, 40/20, 45/75)
• Running 3–5 rounds depending on time and energy

9. Safety tips for intermediate HIIT in 2024–2025

HIIT is trendy for a reason, but more intensity also means more responsibility. A few grounded tips:

• Warm up for at least 5 minutes before every session
• Keep most intervals at 7–8 out of 10 effort, not 10/10 all-out
• If you’re new to HIIT or have medical conditions, check with a healthcare provider first (see CDC guidance)
• Prioritize form over speed; sloppy reps don’t count
• If you feel dizzy, chest pain, or unusual shortness of breath, stop and seek medical advice

Used wisely, these examples of intermediate HIIT workouts can boost your fitness without burning you out.

FAQ: Intermediate HIIT examples

What are some good examples of sample intermediate HIIT workout routines for beginners moving up?

Good starter options include the 30/30 bodyweight circuit and incline walking HIIT. Both let you push intensity while keeping movements simple and joint-friendly. These are classic examples of intermediate workouts that bridge the gap between beginner and advanced.

Can you give an example of a 20-minute intermediate HIIT workout?

Yes. A simple example of a 20-minute session:

• 5 minutes warm-up
• 10 minutes of 40/20 intervals cycling through squats, push-ups, lunges, and mountain climbers
• 5 minutes cool-down and stretching

This mirrors the structure of several real examples in this guide, just in a shorter format.

How often should I do these examples of intermediate HIIT workouts?

Most people do well with 2–4 sessions per week, with at least one rest or low-intensity day between hard HIIT days. You can mix and match the examples of examples of sample intermediate HIIT workout routines here to keep things fresh.

Are these examples safe if I have joint issues?

Many of the examples include low-impact options like cycling, rowing, incline walking, glute bridges, and step-outs instead of jumps. If you have joint concerns, favor those and skip high-impact moves like jump squats and burpees. When in doubt, talk with a healthcare professional or physical therapist.

How do I know if a HIIT workout is the right intensity for intermediate level?

During work intervals, you should be breathing hard and unable to say more than a few words, but you should recover enough during rest to repeat the effort. If you feel destroyed after one or two rounds, scale it back. If you can easily chat through the whole thing, you may be ready to push a bit harder or choose one of the more challenging real examples in this guide.