HIIT Workout Formats Explained
Last updated
Interval formats explained with a clear timeline, how hard each part should feel and a sample session built from our exercise library.
| Format | Work to rest | Total time | Level |
|---|---|---|---|
| Tabata Workout | 2:1 | about 9 min | Intermediate to advanced |
| EMOM Workout | varies | about 17 min | Beginner to advanced |
| AMRAP Workout | self-paced | about 22 min | Beginner to advanced |
| 30/30 Intervals | 1:1 | about 15 min | Beginner to intermediate |
| 40/20 Intervals | 2:1 | about 17 min | Intermediate |
| Pyramid Intervals | varies | about 14 min | Intermediate |
| Ladder Workout | self-paced | about 15 min | Beginner to intermediate |
| 4×4 Interval Training | 4:3 | about 38 min | Intermediate |
| Sprint Interval Training | 1:8 | about 26 min | Advanced |
| 10-20-30 Training | within each minute | about 29 min | Intermediate |
| HIIT Workout for Beginners | 1:2 | about 15 min | Beginner |
| Low-Impact HIIT Workout | 2:1 | about 15 min | Beginner to intermediate |
| 20-Minute HIIT Workout | 2:1 | about 20 min | Intermediate |
| Treadmill HIIT Workout | 1:3 | about 21 min | Beginner to intermediate |
| Stationary Bike HIIT Workout | 1:3 | about 21 min | Beginner to advanced |
| Rowing Machine HIIT Workout | 1:1 | about 21 min | Beginner to intermediate |
| Jump Rope HIIT Workout | 1:1 | about 15 min | Beginner to intermediate |
Total times include a warm-up. New to intervals? Start with HIIT for beginners.
Compiled by the Training Desk. Last checked October 2026.