Fitness & workouts

6 week high-intensity training plan

This 8-second HIIT plan is great for quick fitness when time is tight. Are you ready? Let’s go!

Don’t have time for long workouts? We hear you. That’s why we’ve developed the 8-second HIIT (high-intensity interval training) plan, to give you a big fitness boost in a surprisingly small amount of time.

Level: Intermediate

Average workout length: 5-20 minutes

Getting started: The plan is paced across six weeks, so you’ll slowly build up your fitness levels as your intervals increase. We’ve also mixed in some resistance and stretch days, so your whole body will feel the burn. You can do HIIT training on a spin bike, a cross-trainer, or by walking or running. No matter what you do, go for speed – so if you’re walking or running, you should be doing it at a high intensity. 

Start every session by walking at a slower pace for 5 minutes to warm up, and remember to stretch after the session to ‘cool down’ your muscles.

  • For resistance training days, you can try the following circuit: 1 x 15 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches. 


Week 1
Monday

Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, and then run continuously for 5 minutes. Cool down for 5 minutes. 

Tuesday
Today is a resistance and stretch day. Try resistance training, such as free weights or bodyweight training, then give a stretch-based activity a go, like yoga or Pilates.

Wednesday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, and then run continuously for 5 minutes. Cool down for 5 minutes.

Thursday
Today is a resistance and stretch day. Try resistance training such as free weights or bodyweight training, then do a stretch-based activity, like yoga or Pilates.

Friday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 5 minutes. Cool down for 5 minutes.

Saturday
Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can. 

Sunday
Today, do an activity of your choice, such as a sport, a class, swimming, walking, or cycling.

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Week 2
Monday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 10 minutes. Cool down for 5 minutes.

Tuesday
Today is a resistance and stretch day. For resistance training, try free weights or bodyweight training, followed by a stretch-based activity, such as yoga or Pilates.

Wednesday
Warm up for 5 minutes, then do your sprints: an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 10 minutes. Cool down for 5 minutes.

Thursday
Today is resistance and stretch day. For resistance training, do free weights or bodyweight training, then for stretching, do yoga, Pilates or similar.

Friday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 10 minutes. Cool down for 5 minutes. 

Saturday
Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can.

Sunday
Today, do an activity of your choice, such as a sport, a class, swimming, walking, or cycling.

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Week 3
Monday

Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 15 minutes. Cool down for 5 minutes.

Tuesday
Today is a resistance and stretch day. Try resistance training such as free weights or bodyweight training, and then do a stretch-based activity, like yoga or Pilates.

Wednesday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 15 minutes. Cool down for 5 minutes.

Thursday
Today is a resistance and stretch day. For resistance training, try free weights or bodyweight training; for stretching, do yoga, Pilates or similar.

Friday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 15 minutes. Cool down for 5 minutes.

Saturday
Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can. 

Sunday
Today, do an activity of your choice, such as a sport, a class, swimming, walking, or cycling.

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Week 4
Monday

Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 15 minutes. Cool down for 5 minutes.

Tuesday
Today is a resistance and stretch day. Try resistance training like free weights or bodyweight training, and then give a stretch-based activity a go, like yoga or Pilates.

Wednesday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 15 minutes. Cool down for 5 minutes.

Thursday
Today is a resistance and stretch day. Try resistance training such as free weights or body weight training, and then give a stretch-based activity a go, like yoga or Pilates.

Friday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 15 minutes. Cool down for 5 minutes.

Saturday
Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can.

Sunday
Today, do an activity of your choice, such as a sport, a class, swimming, walking, or cycling.

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Week 5
Monday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 20 minutes. Cool down for 5 minutes.

Tuesday
Today is a resistance and stretch day. For resistance training, try free weights or bodyweight training, then do a stretch-based activity, such as yoga or Pilates.

Wednesday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 20 minutes. Cool down for 5 minutes.

Thursday
Today is a resistance and stretch day. Try resistance training like free weights or body weight training, and then give a stretch-based activity a go, like yoga or Pilates.

Friday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 20 minutes. Cool down for 5 minutes.

Saturday
Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can.

Sunday
Today, do an activity of your choice, such as a sport, a class, swimming, walking, or cycling. 

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Week 6
Monday

Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 20 minutes. Cool down for 5 minutes.

Tuesday
Today is a resistance and stretch day. Try resistance training like free weights or bodyweight training, then do a stretch-based activity, such as yoga or Pilates.

Wednesday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 20 minutes. Cool down for 5 minutes.

Thursday
Today is a resistance and stretch day. Try resistance training such as free weights or bodyweight training, then do a stretch-based activity, like yoga or Pilates.

Friday
Warm up for 5 minutes, then complete your sprints: do an 8-second sprint, followed by 12 seconds at a comfortable pace, then run continuously for 20 minutes. Cool down for 5 minutes.

Saturday
Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can.

Sunday
Today, do an activity of your choice, like a sport, a class, swimming, walking, or cycling. Enjoy your workout and then celebrate. You’ve done it!