30 Day Gym HIIT Workout Plan with Free PDF

Gym HIIT Workout

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).

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.

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.

Even people with high body fat percentages can use this workout program to speed up weight loss.1 High-Intensity Intermittent Exercise and Fat Loss – Journal of Obesity

This program is challenging but will take your fitness to the next level over time.

Gym HIIT Workout Program Summary

Suggested Program Duration16 Weeks
Program GoalImprove cardiovascular fitness and physique
Target GenderMale and Female
Sessions/week3 to 4 (Alternate Day)
Duration/session45-60 minutes
Workout Difficulty LevelIntermediate
Alternate Workout Plan8 Week Cardio Workout Plan For gym

Please note: It is best to consider both pros and cons of HIIT before starting a workout program.

10 Best Exercises For Doing HIIT In The Gym

  1. Treadmill Run
  2. Stationary Bike
  3. Battle Rope
  4. Jumping Rope
  5. Elliptical Cross Trainer
  6. Rowing Machine
  7. Core Training
  8. Dumbbell HIIT
  9. Bodyweight HIIT
  10. Punching Bag Workout

Let’s find out how to do the above HIIT workouts at the gym.

1. HIIT Treadmill Gym Workout

HIIT Treadmill Gym Workout
Treadmill Run

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. 2Effect of high aerobic intensity interval treadmill walking in people with chronic stroke: a pilot study with one-year follow-up – PubMed Articles

Here’s a 15-minute Treadmill exercise you can incorporate into your HIIT gym workout routine.

RunningSpeedWalk
2 minute6-8 km/h
2 minute8-10 km/h1-min
2-min10-12 km/h1-min
1-min12-14 kph2-min
2-min10-12 km/h1-min
1-min14-16 kph

You can design a 20, 25, or 30-minute HIIT treadmill workout schedule in the same way.

You can increase or decrease the speed and running time depending on your fitness level.

2. Stationary Bicycling

30 Day Gym HIIT Workout Plan
Stationary Bicycling

A stationary bike is one of the essential gym machines that nearly all gyms have.

Stationary bicycling is a cardio exercise that promotes cardiovascular health, bolsters lower body muscles, and improves athletic performance. 3Health Benefits of Indoor Cycling: A Systematic Review – PMC Articles

It can also help you scale up for more high-intensity workouts such as sprinting, jumping rope, and rowing.

You can break down biking exercises into several intervals.

For example, 15-min session

Maximum Heart Rate: MHR

Activity TimeIntensityRecovery Time/
Cycling at a slow pace
2 minute65% of your MHR1-min
2 minute75% of your MHR 1-min
1-min80% of your MHR 2-min
1-min85% of your MHR2-min
90-sec95% of your MHR 90-sec

If you work out for more than 15 minutes, you can create a workout plan accordingly with the help of the above routine.

3. Battle Rope

Battle Rope HIIT Workout in the gym
Battle Rope Workout

The battle rope is a high-intensity exercise that enhances speed and endurance and builds strong arms.

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

Here you can follow my 10-min battle rope circuit.

  • 20-sec alternating single arm waves, 1-minute rest
  • 20-sec Stage Coach, 1-minute rest
  • 20-sec Rainbows, 2-minute rest
  • 20-sec Rope Slams, 1-minute rest
  • 20-sec Outward Circles, 1-minute rest
  • 20-sec Tsunamis, 1-minute rest
  • 20-sec Unilateral Outward Circles, 2-minute rest
  • 20-sec Unilateral Cross Body Waves, 1-minute rest
  • 20-sec Rope Hook, 1-minute rest
  • 20-sec Switch Stance Stage Coach, 1-minute rest

4. Jumping Rope

Jumping Rope HIIT Workout
Jump Rope

Jumping rope is one of the most effective aerobic exercises that bolsters the legs and improves explosiveness.

A study has shown that jumping rope exercises helps decreases body mass, waist-hip ratio, and fat mass, lower blood sugars, boost metabolism, and improve aerobic fitness in obese adolescent boys. 5Effects of Interval Jump Rope Exercise Combined with Dark Chocolate Supplementation on Inflammatory Adipokine, Cytokine Concentrations, and Body Composition in Obese Adolescent Boys – Nutrients

Jumping rope burns as many calories as running, making it an effective exercise to include in a HIIT gym workout program.

You can try out a 10-minute high-intense interval routine to boost your endurance.

ActivityIntensityRest
2-minute65% of your MHR1-min
1-minute75% of your MHR2-min
45-sec80% of your MHR2-min
30-sec85% of your MHR

5. Elliptical Cross Trainer

HIIT Elliptical Cross Trainer Gym Workout
Elliptical Cross Trainer

You can also include an elliptical cross-trainer exercise in your gym machine HIIT routine.

Elliptical machine can help increase VO2 max and helps reduce body mass index (BMI) in overweight people – shown in the analysis published by Obesity Science and Practice. 6High-intensity training in obesity: a Meta‐analysis – Obesity Science and Practice

From men and women to newbies or pros, anyone can use an elliptical machine to improve their cardiovascular fitness.

Here you can see an example of a 10-minute Elliptical Cross-training

Work Recovery Time/
work at a slow speed
30 seconds30-sec
30 seconds1-minute
30 seconds90-sec
30-sec 1-minute
30-sec 90-sec
30-sec1-minute
30-sec 1-minute

6. Rowing Machine

HIIT Rowing Machine Workout
rowing Exercise

Like Elliptical Trainer, the rowing machine is another excellent piece of equipment for improving aerobic fitness.

It works on various muscles of the upper and lower body, especially the back and arms.

Rowing exercise also builds up aerobic and anaerobic fitness, improves fitness and body shape, and supports weight loss like other HIIT gym workouts mentioned above.

Let’s take an example of a 15-min high-intensity rowing exercise

Perform three circuits of 5 minutes each.

Circuit 1 Circuit 2 Circuit 3
30 seconds activity30-sec work20-sec work
30-sec rest45-sec work40-sec work
Five roundsFour roundsFive rounds

7. Core Training

High-intensity core exercises target the abdominal muscles and help reveal abs.

You can do plenty of exercises with and without weights in your HIIT schedule to strengthen and tone your core muscles.

For example, hanging knee raises, dumbbell side bends, leg raises, crunches and mountain climbing are some best exercises you can incorporate into your gym HIIT workout schedule.

Here’s an example of a 15-minute high-intensity core workout:

  • 30-sec Mountain Climber
  • 30-sec Crunches
  • 30-sec High Knees
  • 30-sec Flutter Kicks
  • 30-sec Russian Twist
  • Perform three rounds

8. Bodyweight HIIT Cardio

Bodyweight exercises are adaptable and efficient, and you can do them anywhere you want.

You can do as many as 70 cardio exercises, including the burpee, high-knees, jumping jacks, squat jump, shuttle runs, and man makers, to enhance your aerobic fitness and improve your overall physique.

I’ve already designed a 30-min HIIT workout program that you can save to use at home or the gym.

If you’re someone who doesn’t feel motivated at home or you don’t work out in your house, you can do this HIIT workout at the gym.

9. Dumbbell HIIT

Doing bodyweight HIIT is excellent for overall fitness. However, doing it with dumbbells will help you burn plenty of calories and build muscles and strength at the same time.

Here’s an example of a 30-minute dumbbell HIIT routine that you can include in your gym cardio training.

Perform each exercise for 30 seconds, followed by 30 seconds of rest.

NoRound 1Round 2Round 3
1Single-arm SwingSurrendersLunges
2Pop SquatSingle-arm SnatchesSquat Swing
3Push PressSumo Cossack SquatSeesaw Press
4Man MakersFrog PumpsSide Plank Hip Dip
5SurrendersPlank Dumbbell DragFarmer Walk
6IYT RaisesClean and PressKneeling H2L Chop
7Lunges to Rotation1-Arm DB RowingSquat to Calf Raises
8DB Shadow BoxingRussian TwistBoth-arm Swings
9Dumbbell CrunchesFloor PressSquat Jump

10. HIIT Punching Bag Gym Workout

HIIT Punching Bag Gym Exercise
Punching Bag Exercise

To make your HIIT gym workouts jolly up, you can incorporate punching bag exercises.

You can enjoy throwing some quick jabs, crosses, and hooks for a few minutes at the gym to build great endurance.

Hitting punches at a heavy bag simultaneously strengthens various muscles of the upper and lower body, especially the arms.

The punching workout builds up strength, endurance, and explosiveness and burns plenty of calories in a quick time. It also reduces body fat percentage and BMI over time – suggested in a study published by BMC Sports Science. 7The feasibility and effectiveness of high-intensity boxing training versus moderate-intensity brisk walking in adults with obesity: a pilot study – BMC Sports Science, Medicine, and Rehabilitation

I’ve already written a comprehensive article on HIIT Boxing Training that you can do in the gym. So you can check it out. I hope you’ll like it.

The Ultimate 30 Day Gym HIIT Workout Plan

Work out on every alternate day.

Day 1

  • 15 minutes Treadmill, 5 minutes walk as the recovery period
  • 5 minutes Stationary Bicycle, 2 minutes walk as the recovery period
  • 15 Minutes Core Workout

Day 3

Day 5

  • 15 minutes Treadmill, 5 minutes walk as the recovery period
  • 5 minutes Battle Rope, 3-minute rest
  • 15 Minutes Core Workout, 5 min rest

Day 7

  • 10 minutes Stationary Bicycle, 5 minutes walk as the recovery period
  • 5 minutes Jumping Rope, 2 minutes rest
  • 10 minutes Elliptical Cross Trainer, 3-minute rest
  • 10 minutes HIIT for Core

Day 9

  • 15 minutes Treadmill, 5 minutes break
  • 30-minute Dumbbell HIIT Workout,

Day 11

Day 13

Day 15

  • 10 minutes Stationary Bicycle, 5 minutes walk as the recovery period
  • 10 minutes Jumping Rope, 5 minutes rest
  • 10 minutes Elliptical Cross Trainer, 3-minute rest

Day 17

Day 19

  • 15 minutes Treadmill, 5 minutes walk as the recovery period
  • 10 minutes Stationary Bicycle, 2 minutes walk as the recovery period
  • 15 Minutes Core Workout,

Day 21

  • 10 minutes Stationary Bicycle, 5 minutes walk as the recovery period
  • 10 minutes Jumping Rope, 5 minutes rest
  • 10 minutes Elliptical Cross Trainer, 3-minute rest
  • 10 minutes HIIT for Core

Day 23

  • 10 minutes Stationary Bicycle, 5 minutes walk as the recovery period
  • 10 minutes Jumping Rope, 5 minutes rest
  • 5 minutes Battle Rope
  • 10 minutes Elliptical Cross Trainer, 3-minute rest
  • 10 minutes Punching Bag

Day 25

  • 15 minutes Stationary Bicycle, 5 minutes walk as the recovery period
  • 10 minutes Elliptical Cross Trainer, 3-minute rest
  • 20 minutes HIIT for Core

Day 27

  • 10 minutes Treadmill, 5 minutes walk as the recovery period
  • 30-minute Dumbbell HIIT workout, 5 minutes rest
  • 10 minutes Stationary Bicycle

Day 29

  • 15 minutes Stationary Bicycle, 5 minutes walk as the recovery period
  • 10 minutes Elliptical Cross Trainer, 3-minute rest
  • 20 minutes HIIT for Core

HIIT Gym Exercises and Workout Plan PDF


Who Should Avoid or Take Precautions?

As many of us know, High-intensity Interval Training (HIIT) is one of the most effective programs for improving overall fitness. However, it has some downsides which you should know. For example,

  1. HIIT workouts are highly intense, so if you have a problem with high blood pressure, consult your doctor before starting a HIIT program.
  2. Most of the research has been done for a shorter duration, so people with cardiac issues should take proper guidance before adopting HIIT. 8Benefits and Risks of High-Intensity Interval Training in Patients With Coronary Artery Disease – The American Journal of Cardiology

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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