Virtual HIIT Coach

Treadmill + Bodyweight HIIT

A 46:30 coached workout with a tight 30-second intro, 45 minutes of treadmill and floor work, and a one-minute coach-only cooldown close.

Follow-along audio

Music starts at 00:30 · Total time 46:30

Focus Power + endurance
Treadmill 2 blocks
Floor 2 blocks
Equipment Treadmill + bodyweight

OrangeTheory-style format

Workout Intel

00:30-05:30 Warm-Up · 5:00

Goal: wake the body up and move smoothly into base pace.

  • 1:30 Start easy: walk, breathe, settle in.
  • 1:30 Build toward base: smooth and repeatable.
  • 2:00 Hold base: quick feet, relaxed shoulders.
05:30-14:30 Treadmill Block 1 · 9:00

Goal: find strong running gears without losing control.

  • 1:30 Base pace.
  • 2:00 Push.
  • 1:00 Base reset.
  • 0:30 All-out.
  • 1:00 Walking recovery or easy jog.
  • 1:30 Base pace.
  • 1:30 Push.
14:30-22:30 Floor Block 1 · 8:00

Goal: clean bodyweight reps, steady breathing, simple transitions.

  • 0:40 Squats.
  • 0:20 Rest.
  • 0:40 Push-ups.
  • 0:20 Rest.
  • 0:40 Reverse lunges.
  • 0:20 Rest.
  • 0:40 Plank shoulder taps.
  • 0:20 Rest.
  • 0:40 Glute bridges.
  • 0:20 Rest.
  • 0:40 Squats.
  • 0:20 Rest.
  • 0:40 Push-ups.
  • 0:20 Rest.
  • 0:40 Reverse lunges.
  • 0:20 Transition back to treadmill.
22:30-32:30 Treadmill Block 2 · 10:00

Goal: repeat the treadmill work with a stronger final push.

  • 1:30 Base pace.
  • 2:00 Push.
  • 1:00 Base reset.
  • 0:30 All-out.
  • 1:00 Walking recovery or easy jog.
  • 1:30 Base pace.
  • 2:00 Final push.
  • 0:30 Walk it down.
32:30-41:30 Floor Block 2 · 9:00

Goal: finish the floor with good form, even when tired.

  • 0:40 Squats.
  • 0:20 Rest.
  • 0:40 Push-ups.
  • 0:20 Rest.
  • 0:40 Reverse lunges.
  • 0:20 Rest.
  • 0:40 Plank shoulder taps.
  • 0:20 Rest.
  • 0:40 Glute bridges.
  • 0:20 Rest.
  • 0:40 Squats.
  • 0:20 Rest.
  • 0:40 Push-ups.
  • 0:20 Rest.
  • 0:40 Reverse lunges.
  • 0:20 Rest.
  • 0:40 Plank shoulder taps.
  • 0:20 Transition to cooldown.
41:30-46:30 Cool Down + Closing · 5:00

Goal: lower the heart rate, keep walking, and recover cleanly.

  • 1:00 Slow down.
  • 1:30 Easy walk.
  • 1:30 Final cooldown.
  • 1:00 Coach-only closing.

Floor guide

Exercise Illustrations

Three-panel squat form illustration

Squats

Chest up, heels down, knees tracking over toes.

Three-panel push-up form illustration

Push-ups

Knees or toes, strong plank, controlled lower.

Three-panel reverse lunge form illustration

Reverse Lunges

Step back, torso tall, push through the front foot.

Three-panel plank shoulder tap form illustration

Plank Shoulder Taps

Brace core, keep hips quiet, tap and return.

Three-panel glute bridge form illustration

Glute Bridges

Press through heels, squeeze glutes, lower with control.