The benefits of high-intensity interval training (HIIT) are unsurmountable. HIIT has been shown to improve subcutaneous fat burn (fat underneath the skin), aerobic and anaerobic cardiovascular endurance and brain health! Therefore, including HIIT workouts into your regular weekly workout routine is an absolute must!

A gripe that I have with many workout programs, particularly ones sold on TV, is that they aren’t always the simplest workouts to perform. Squeezing in a good workout is hard enough, and nobody has time to try to figure out what they are supposed to be doing.


This Simple 20-Minute High-Intensity Interval Training Run Workout is just that − simple.

Just remember, to get the maximum benefit from this workout routine, you must run AS FAST AS YOU CAN during your sprint intervals. Do this, and you will greatly benefit.

Let’s go!!!!

Simple 20-Minute HIIT Run

Follow the instructions for running your 20-minute HIIT workout below!

Perform a 2-minute jog to warm up.

  1. Run/sprint as fast as you can for 20 seconds.
  2. Walk/jog for 4o seconds
  3. Repeat 19 more times for 20 total sets.

That’s it!

Again, give a 100% effort with every sprint. Towards the end it will be tough, but that is the point. Do your best and you will benefit.