Dear Trainer
Welcome to the interval cheat sheet formulas. You’re about to discover 32 HIIT workout
formulas that you can use with your clients, or for your own personal workout routines.
They are extremely effective, fun and very rewarding. I have included 53 workout examples
to give you’re a better understanding about how each formula works. Each formula can
easily be adjusted to suit different levels of fitness.
1. Complete [exercise/s] for [set time] followed by [set rest period] x [set rounds]
E.g. 1: Complete burpees for 60 seconds followed by 30 second’s rest x 10 rounds.
E.g. 2: Complete push ups for 60 seconds followed by 30 second’s rest x 10 rounds.
Alternate between 2 set exercises. (push ups and sit ups)
Increase or decrease the number of exercises & rounds as you see fit.
2. Complete [static exercise] for [set time] followed by [traveling exercise] for [set
time] x [set rounds]
E.g. 1: Complete the plank for 60 seconds followed by shuttle sprints 60 seconds x10 rounds
E.g. 2: Complete a squat hold for 90 seconds followed by lunge walking 60 seconds x10
rounds
3. Complete [exercise/s] for [set time] at a ratio of [seconds work, seconds rest] x [set rounds]
E.g. 1: Complete squats for 5 minutes at a ratio of 20 second’s work 10 second’s rest x 6
rounds. Change the exercise after each round.
E.g. 2: Alternate randomly between 4 exercises for 12 minutes a ratio of 30 second’s work
30 rest x 2 rounds
4. Complete [exercises] for [set time] each then descend in chunks of time. [rest]
E.g. 1: Complete 10 exercises for 60 seconds each then descend 50 seconds each, 40, 30,
20, 10. Rest for 90 seconds between (rounds) chunks of time.
E.g. 2: 3 Lower body exercises. 60 Seconds each exercise, then work down in 10’s. Do the
same with 3 core exercises, then finally 3 upper body exercises. Rest 2 minutes between
each body part.
5. Complete [exercises] for [set time each] without stopping and count reps, [rest]
E.g. 1: Complete 4 exercises for 2 minutes each without stopping, count your reps. Rest for
3 minutes then repeat. Attempt to beat your score.
E.g. 2: Complete 10 exercises for 30 seconds each x 2 without stopping. Count your reps.
Rest for 3 minutes then repeat. Attempt to beat your score.
6. Complete [exercises] for [set time each] for as many rounds as you can manage [rest period]
E.g. 1: Complete 4 exercises, 60 seconds per exercise for as many rounds as you can
manage. Rest for 1 minute between rounds (Finish on a complete round).
E.g. 2: Complete 8 exercises, 20 seconds per exercise for as many rounds as you can until
you can no longer continue. Rest for 3 minutes then repeat. Record your score for both
rounds. Attempt to beat your score in a future training session.
7. Complete [exercises] for [set time] each for [set rounds] taking away 1 exercise after each round. [rest] between rounds.
E.g. 1: Complete 6 exercises, 1 minute each. Complete 6 rounds taking away 1 (any)
exercise after each round. Rest for 60 seconds between rounds.
8. Complete [exercises] for [set time] with a [set rest] between exercises. Count reps.
E.g. 1: Complete 8 exercises for 90 seconds each with a 30 second rest between exercises.
Count reps. Attempt to beat your score in a future training session.
9. Switch between [exercises] for [set time] with [rest period] x [rounds]
E.g. 1: Switch between 6 exercises for 5 minutes however you like. Rest for 2 minute then
repeat with a different 6 exercises.
10. Complete [exercises] for [reps] each with [rest period] x as many rounds as you can manage.
E.g. 1: Complete 4 exercises for 20 reps each then rest for 30 seconds. Complete as many
rounds as you can until you can no longer continue. Rest for 5 minutes then repeat. Record
your score for both rounds. Attempt to beat your score in a future training session.
11. Complete [exercises] for [reps] each then [sprint.] Complete as many rounds as you can in [set time] + [set rest periods]
E.g. 1: Complete 4 exercises for 20 reps each then sprint 3x20m shuttles. Complete as
many rounds as you can in 8 minutes then rest for 3 minutes. Repeat 2 rounds in total.
Record your score for both rounds. Attempt to beat your score in a future training session.
12. Complete [exercises] for [set time] followed by static hold [set time] x [rounds]
E.g. 1: Burpees 1 minute followed by plank 30 seconds x 10 rounds.
E.g. 2: Push ups 1 minute followed by squat hold 1 minute x 6 rounds.
13. Complete [exercises] for [set time] each followed by [rest period] x [rounds]
E.g. 1: Complete 2 exercises for 20 seconds each followed by 20 second’s rest x 15 rounds.
E.g. 2: Complete 6 exercises for 60 seconds each followed by 60 second’s rest x 9 rounds.
14. Complete [circuit exercises] for [set time] at a ratio off [work, rest]
E.g. 1: Complete an 8-station circuit for 2 Minutes per station at a ratio of 20 work, 10 rest.
E.g. 2: Complete an 8-station circuit for 4 minutes per station at a ratio of 30 work, 30 rest.
15. Complete [exercises] & [body segment] for [set time] x [rounds] and [rest period]
E.g. 1: Complete 3 exercises, 1 lower, 1 core, 1 upper for 1 minute each x 6 rounds. Rest for
1 minute between rounds.
E.g. 2: Complete 3 upper body exercises for 1 minute each x 5 rounds. Rest for 1 minute
between rounds.
16. Show [Exercises], players pick [set amount] to build their own tabata workout.
E.g. 1: Show the player 15 exercises. The player picks 8 exercises to build their own tabata
workout. (each exercise is completed for 4 minutes at a ratio of 20 second’s work, 10 rest).
E.g. 2: Show the player 15 Exercises, the player picks 8 exercises to build their own
workout. Complete each exercise for 60 seconds then rest for 30 seconds x 10.
E.g. 3: Show the player 18 Exercises (6 lower, 6 core, 6 upper). The Player picks 3
exercises from each section. Complete each exercise for 90 seconds with a 30-second’s
rest between exercises.
17. 11 Exercises, (label 2-12), roll 2 dice, complete the exercise rolled for [reps].
Repeat for [set time] with a [rest period] at the half way point. Count a point per roll.
E.g. 1: 11 Exercises (label 2-12), roll 2 dice then add up the total. Complete the exercise that
the total relates to for 20 reps (I.e. roll 10 complete exercise 10). Repeat for 20 minutes with
a 2-minute break at the half way point. Each complete exercise is worth a point. Add up your
points at the end of the challenge and attempt to beat your score in a future training session.
18. 6 Exercises (label 1-6). Roll dice. Complete the exercise rolled for [reps]. Repeat
until all 6 numbers (1-6) have been rolled and all 6 exercises have been completed.
You have [set time] to complete the challenge. [Rest period] every 4 minutes.
E.g. 1: 6 Exercises (label 1-6), roll 1 dice, complete exercise for 20 reps. Repeat until all 6
numbers (1-6) have been rolled and all 6 exercises have been completed. Roll a number
you have already completed = 10 reps instead of 20. You have 16 minutes to complete the
challenge. Set your timer for 15 minutes with a 30 second rest period every 4 minutes.
19. Round 1: 11 Exercises (label 2-12), roll 2 dice. Add up total and complete 10 reps (I.e. Roll a
total of 10, complete exercise 10). Repeat round 1 for 22 minutes. The objective of the game is to roll
and complete all 11 exercises in that time. Each time you roll a number you have already completed, complete it again for 5 reps instead of 10. (Give players a pen and paper so they can tick off the exercises).
20. 16 Exercises (label 3-18). Roll 3 dice then add up to form a total. Complete the
numbered exercise that the total adds up to for 20 reps. (I.e. roll 12 complete
exercise 12). Repeat for [set time] with a [rest period] at the half way point.
E.g. 1: 16 Exercises (label 3-18), roll 3 dice then add up the total. Complete the exercise that
the total relates to for 20 reps (I.e. roll 12 complete exercise 12). Repeat for 30 minutes with
a 3-minute break at the half way point.
E.g. 2: 8 Cardio based exercises. Roll 3 dice (label 3-18), add up the total then complete
exercise that the total relates to for minute followed by a 200m sprint (100m beginners).
Complete as many rounds as you can in 2 minutes. Rest for 2 minutes at the half way stage.
21. 6 Exercises (label 1-6), roll 1 dice then complete the exercise for [set time] at a
ratio of [work] then [rest]. Complete [set rounds] Count your reps during each
exercise then add them all up at the end. Attempt to beat your score in a future
training session.
E.g. 1: 6 exercises (label 1-6), roll 1 dice then complete the exercise for 4 minutes at a ratio
of 20 second’s work, 10 rest. Complete 10 rounds. Count your reps during each exercise
then add them all up at the end. Attempt to beat your score in a future training session.
E.g. 2: 11 exercises (label 2-12), roll 2 dice then complete the exercise for 2 minutes at a
ratio of 20 second’s work, 10 rest. Complete 15 rounds. Count your reps during each
exercise then add them all up at the end. Attempt to beat your score in a future training
session.
22. Deck of cards & dice. Give each card its own exercise and shuffle well. Pick the
top card from the deck then roll the dice. The number you roll represents minutes
(roll a 5, that’s 5 minutes). Complete the exercise for that number of minutes at a
ratio of [work], [rest]. Aim to complete [set rounds]
E.g. 1: Pick the top card from the deck then roll the dice. The number you roll represents
minutes (roll a 5, that’s 5 minutes). Complete the exercise for that number of minutes at a
ratio of 20 second’s work, 10 rest. Aim to complete 8 rounds.
23. Deck of cards (Give each card its own exercise and shuffle well). Pick the top card
and complete the exercise for [set reps] followed by a [sprint]. Complete [rounds]
E.g. 1: Pick the top card from the deck and complete the exercise for 50 reps followed by a
200m sprint. Complete 8 rounds.
E.g. 2: Round 1: Complete a 400m sprint (100m beginners). Pick the top card from the deck
and complete the exercise for 2 minutes at a ratio of 30 second’s work, 30 second’s rest.
Round 2: Same again, this time the new exercise is completed for 3 minutes.
Round 3: Same again, this time the new exercise is completed for 4 minutes.
Round 4: Same again, this time the new exercise is completed for 5 minutes.
24. Choose [set exercises] to go with [set] increments of time. Match each exercise to a set increment of time.
E.g. 1: Write down 10 exercises, then write down 10 increments of time in minutes across
from it. Your 10 increments of time are as follows. (1, 1, 2, 2, 3, 3, 4, 4, 5, 5). Round 1:
Match 1 exercise with 1 increment of time and complete it. Repeat until you have matched
all 10 exercises with all 10 increments of time and completed them.
E.g. 2: Write down 6 exercises, then written down 6 increments of time (2, 2, 4, 4, 6, 6).
Round 1: Match 1 exercise with 1 increment of time. Complete the exercise for 20 seconds
work, 10 rest. Repeat until you have matched all 6 exercises with all 6 increments of time
and completed them.
25. Build Your Own Finisher
Step 1: Pick 4 upper, 4 core & 4 lower body exercises.
Step 2: Pick 1 of each to complete for 2 minutes each without stopping. Each exercise is
completed for 20 second’s work, 10 rest.
Step 3: Players pick 2 out of the 12 exercises to complete for 4 minutes (20 seconds work,
10 rest).
26. Build Your Own AMRAP
E.g. 1: Show your client 10 exercises. They choose 5 of the 10 exercises. Round 1:
Complete 10 repetitions of each exercise. Complete as many rounds as you can in 16
minutes. Schedule in a 2-minute rest at the half way stage. (8 minutes work, 2-minutes rest,
6 minute’s work)
27. Build Your Own EMOM [Exercise], [reps], [rounds]
E.g. 1: Choose a set exercise. Complete a set number of repetitions each minute on the
minute for 10 minutes based your fitness level.
E.g. 2: Choose 2 exercises. Complete a set number of repetitions each minute on the
minute for 10 minutes based on your fitness level. Alternate between the 2 exercises.
28. Complete [set exercise] for [set time] at ratio of [work], [rest], counting your reps.
E.g. 1: Complete 1 exercise for 4 minutes (20 work, 10 rest) and count every rep. Rest 2
minutes. Let’s say you scored 213 reps. In round 2, you have 4 minutes straight to complete
213 reps.
E.g. 1: Complete 6 exercises for 60 seconds each without stopping and count every rep.
Rest for 2 minutes. Round 2: Complete each exercise for 30 seconds and count every rep.
Your aim is to score over half of what you scored in round 1.
29. Complete [set exercise] for the following intervals. 60 second’s work, 10 rest. Then
50,10, 40,10, 30,10, 20,10. Rest 2 minute. Play [set rounds] in total and change the
exercise for each new round.
E.g. 1: Complete burpees for 60 seconds, the rest for 10. Then 50,10, 40,10, 30,10, 20,10.
Rest 2 minute. Play 4 rounds in total and change the exercise for each new round. (This
workout requires setting multiple intervals)
30. Deck of well shuffled cards. (Give each card its own exercise and shuffle well).
Choose [set number] cards from the deck. The exercises on the black cards are
completed for [set time] and the exercises on the red cards are completed for
[extended time] at a ratio of 20 second’s work, 10 rest.
E.g. 1: Choose 10 cards from the deck. The exercises on the black cards are completed for
2 minutes each, and the exercises on the red cards are completed for 4 minutes each at a
ratio of 20 second’s work, 10 rest.
31. Complete [exercises] for [reps] per exercise. Time how long it takes you to
complete each exercise. Rest for [set time] between exercises. Add up all 8
individual times. Attempt to beat your score in a future training session.
E.g. 1: 8 Exercises. 50 reps per exercise. Time how long it takes you to complete each
exercise. Rest for 90 seconds between exercises. Add up all 8 individual times. Attempt to
beat your score in a future training session.
32. Deck of well shuffled cards. (Give each card its own exercise and shuffle well).
Choose [set number] cards from the deck and complete each exercise for 1 minute with a 30
second break in between each exercise
E.g. 1: Choose 22 cards from the deck and complete each exercise for 1 minute with a 30
second break in between each exercise.