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HIIT 30/30: 30 seconds of effort, 30 seconds of recovery

High-intensity interval training (HIIT) alternates hard efforts and recoveries. The 30/30 format, with as much recovery as effort, is one of the most accessible: intense without being exhausting.

Duration15 minLevelBeginner to intermediateEquipmentNone
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Benefits

  • Improves cardiovascular endurance in less time than a steady jog
  • Equal work and rest: ideal to discover intervals
  • Works for running, cycling, rowing or bodyweight exercises

Who is it for?

For anyone who wants to improve their cardio, from motivated beginners to regular athletes.

Steps

  1. 3 min warm-up
  2. 10 sets: 30 s hard effort, 30 s active recovery
  3. 2 min cool-down

Tips

  • Aim for about 8 out of 10 effort: you must be able to finish all 10 sets
  • Keep moving gently during recovery
  • Add sets gradually from week to week

References

  1. Gibala M. J. et al. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of Physiology, 590(5), 1077-1084. doi.org/10.1113/jphysiol.2011.224725
  2. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955

In the same family

Tabata: 4 minutes, 8 efforts of 20 seconds4 min 50The 7-minute workout: 12 exercises, 30 seconds each7 min 50Boxing timer: 3 rounds of 3 minutes11 minEMOM: an exercise at the top of every minute10 min
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.