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  • Writer's pictureJimbo Fortis

HIIT Training Workout Templates for Personal Trainers: Tips and Strategies

High-intensity interval training (HIIT) is a popular and effective workout method that can help your clients burn calories and improve their fitness level. As a personal trainer, it's important to design effective HIIT training workout templates for your clients. In this article, we'll share some tips and strategies for creating HIIT training workout templates that will help your clients achieve their fitness goals.

Understanding Your Client's Goals

Before you create a HIIT training workout template for your client, it's important to understand their fitness goals. Some clients may want to burn fat, while others may want to improve their endurance or increase their strength. Once you know your client's goals, you can create a workout plan that is tailored to their specific needs.

Designing a HIIT Training Workout Template

When designing a HIIT training workout template, it's important to choose exercises that are challenging and varied. Here's an example of a HIIT training workout template:

Warm-up (5-10 minutes)

  • Light cardio (e.g. jogging, cycling, rowing)

  • Dynamic stretching (e.g. leg swings, arm circles, lunges)

HIIT Training (20-30 minutes)

  • Burpees

  • Jumping jacks

  • High knees

  • Mountain climbers

  • Squat jumps

  • Lunge jumps

  • Plank jacks

Cool-down (5-10 minutes)

  • Light cardio (e.g. walking, cycling)

  • Static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)

Customizing the Template for Your Clients

While the above HIIT training workout template is a good starting point, it's important to customize it based on your client's fitness level and goals. For example, if your client is new to HIIT training, you may need to start with simpler exercises or shorter intervals. Similarly, if your client is recovering from an injury, you may need to modify the exercises to avoid aggravating the injury.

Tips for Creating Effective HIIT Training Workout Templates

Here are some tips for creating effective HIIT training workout templates for your clients:

Interval Duration

Ensure that the interval duration matches the client's fitness level. Gradually increase the intensity and duration of each interval as the client's fitness level improves.

Rest Periods

Allow adequate rest periods between intervals to avoid burnout and injury.


Incorporate variety in the HIIT training routine by changing up the exercises, duration, and intensity. This keeps the workouts interesting and prevents boredom.


Ensure clients get adequate rest between workouts. Light cardio exercises like walking or cycling can be incorporated on rest days to improve blood flow and reduce soreness.

Tracking Progress

Keep records of the duration, number of intervals, and intensity of each exercise. This helps track progress and adjust the workout plan.


Creating effective HIIT training workout templates for your clients is essential for improving their fitness level and achieving their fitness goals. By understanding your client's goals, designing a balanced workout plan, customizing the plan based on their fitness level and goals, and following some basic tips and strategies, you can create HIIT training templates that help your clients achieve their fitness goals.


How often should my client do HIIT training?

  • The frequency of HIIT training depends on the client's goals and fitness level. Generally, it is recommended to do HIIT training two to three times a week, allowing for sufficient recovery time in between sessions.

How long should the rest periods be between intervals?

  • The rest periods should be long enough to allow for adequate recovery, usually between 30-60 seconds.

Should my client do HIIT training before or after strength training?

  • It depends on the client's goals and preferences. If the goal is to improve endurance, it may be best to do HIIT training first. If the goal is to build muscle or increase strength, it may be best to do strength training first.

How long should a HIIT workout be?

  • The duration of a HIIT workout depends on the client's fitness level and goals. A good starting point is 20-30 minutes, but it can be increased gradually as the client's endurance improves.

Can I use the same HIIT training workout template for all my clients?

  • While the basic HIIT training workout template can be used as a starting point, it's important to customize the plan based on your client's goals and fitness level. Each client is unique and requires a different approach.

Creating effective HIIT training workout templates takes time and effort, but with the right approach, you can help your clients burn calories, improve their fitness level, and achieve their fitness goals. By following the tips and strategies shared in this article, you can design workout templates that are challenging, safe, and effective.

We hope you've found this article useful. If you would like to speak to one of our expert team about your personal training business, why not book a free business audit? We'll discuss how you're currently doing and offer some advice on how to grow it further 🚀


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