Creating your ‘HIIT’ fitness program starts with a shift in mindset: moving away from generic routines and toward a plan that actually works for your life. Here comes the New Year, and with it, a wave of resolutions where “getting fit” almost always tops the list. Gyms, parks, and community centres quickly fill with the fit and the fit-at-heart, all busy running on treadmills or reaching for 25-pound dumbbells. Learning how to create a HIIT workout routine can be a game-changer.

However, as the months pass, we often see a familiar pattern: enthusiasm wanes, momentum wanes, and excuses escalate. As physical activity declines, fatigue sets in, and it’s all too easy to regain the weight you worked so hard to lose. To break this cycle, you need more than just a resolution; you need a strategy. Here are the essential tips and strategies to help you guide the process of creating your ‘HIIT’ fitness program—a unique, personalized journey designed to keep you motivated and successful long after January ends.

As you embark on this journey, understanding how to create a HIIT workout routine will help you stay focused and engaged. In this guide, a ‘HIIT’ program means a routine that is Highly Individualized and Intentionally Tailored to you.  Let’s discuss!

What is a Fitness Program?

 A fitness program is a plan that is geared toward helping someone improve their health and physical condition. To achieve the desired state of fitness, it is important that we consume proper nutrition along with physical activities of a moderate or intense nature and, of course, adequate sleep. 

Sleep, which is often forgotten, is an integral component of any fitness plan for success both in the short and long term. Why? Well, sleep rejuvenates the body, which causes the other systems to perform optimally.  Therefore, a lack of sleep will not only impact one’s metabolism but also weight loss.

We are not all created equal; everyone is unique in his/her way and leads a different life with daily obligations. As such, a one-size-fits-all approach to fitness will certainly not be the most appropriate.  Nonetheless, we can all take into consideration these five (5) strategies to build a fitness plan that fits your lifestyle and thus represents you.  

These include assessing your lifestyle and level of fitness, which includes your daily routine and obligations, making a plan and writing it down, putting together a weekly routine with your nutritional needs in mind, changing the plan where necessary and taking it outside.

Learn how to create a HIIT workout routine:

Designing a routine that sticks requires a move away from ‘one-size-fits-all’ gym plans. To help you build a foundation for long-term success, follow these core strategies. Each step is designed to help you bridge the gap between a temporary resolution and a permanent lifestyle change.

1. Assess Your Lifestyle and Level of Fitness.

This always seems like a daunting task due to the myriad of things that some of us have to do daily – completing organizational tasks to dropping off the kids at school and picking them back up again, seems like nothing, right? Think again! There goes your day, and you haven’t really started your night shift. 

To plan a fitness program, you need to realistically assess how your time is consumed daily. This will allow you to make the necessary adjustments to make room for exercise.  Also, in this process, we need to take into account our fitness level, truthfully. This includes how long you can walk around the block or jog in the park without gasping for breath like crazy or feeling bodily fatigue. Does your joint hurt? What is your energy like as you perform these activities?  

Don’t be ashamed if you can only walk a few minutes a day at first; the most important thing is to start and build up gradually.  Also, if you suffer from any medical ailments or just want to start on the best footing, you should visit your doctor and get a proper assessment of your physical well-being.

In this assessment, take care to include your body composition and not just body weight to have a clear picture of your fitness level, especially of your body’s water, protein and bone mineral levels.

The Takeaway Strategy: Look at your week and identify your “non-negotiables.” If you only have 20 minutes on Tuesdays and Thursdays, plan for that. It is better to have a successful 20-minute session than a failed one-hour attempt.

2. Make a Written Plan

When you put it in writing, it is most likely to stick, right?  Often time when we agree to do something verbally or in the heat of a moment, we usually do not get it done, as the feeling fades.  Therefore, it is best to simply write down your plan and monitor it daily.

This does not mean that it has to be this glamorous, colour-coded computerized document; a simple notepad, one preferably designated for your fitness program, will suffice. Further, ensure that your plan includes both short and long-term goals as well as a weekly fitness routine.  

For example, an immediate short-term goal could be ‘Getting back in shape’, and that could be you exercising two (2) days per week, Mondays and Wednesdays, low-intensity high-intensity interval training (HIIT) cardio on one day and strength with abs on the other, duration, 30-45 minutes each day.

A long-term goal could be losing fifteen (15) pounds in three (3) months, which could be increasing the number of days you exercise, as well as increasing the intensity and duration, plus heightening your nutritional needs. 

The Takeaway Strategy: Set “Performance Goals” alongside your physical ones. Aiming to walk a mile faster, lift a specific weight, or simply have more energy to play with your kids provides the motivation needed to keep going when the scale fluctuates.

3. Put Together a Weekly Written Routine.

You don’t have to run on a treadmill just because everyone else is. Your “HIIT” program should be built on movements you don’t dread. Remember, we stated that your goals should be coupled with a weekly routine, yes! Make the routine simple and fun, and based on your fitness level.

To remove any monotony, set an objective for each week which includes both an exercise plan and a nutritional guide so that you are guided each step of the way. Also, the routine should be balanced; As such, it should not be cardio every day, challenge yourself and increase the intensity and focus weekly.  

Balance is the key!  A balanced routine not only helps to target overall body fat but also allows you to achieve desired results and keep you motivated.  So, ensure you target the arms, lower body, upper body, the abs and other parts of the body. 

A day of rest should also be included in your weekly plan as your body needs time to recover and rebuild muscle fibres to keep you going.

The Takeaway Strategy: Plan your rest days as strictly as your gym days. Incorporate sleep hygiene and nutrition into your program to ensure your body has the fuel it needs to sustain your new momentum.

4. Make Adjustments as Time Goes By.

The same routine of week one (1) should not be the same routine throughout your journey.  As the body changes, your weekly routine and nutritional needs must be assessed to foster continued success as well as to prevent the dreaded plateau and lack of motivation. The aim is to develop a lifelong fitness plan.  Therefore, monitor your progress every few weeks and even conduct a personal fitness assessment to see where you are at.  

Based on your assessment, you may notice that you have to add more strength training or increase or decrease intensity or duration. You may even, at this point, hire a fitness coach.  Most importantly, listen to your body and aim to be flexible to maintain the momentum you have worked so hard to achieve.

The Takeaway Strategy: Experiment with different activities—swimming, boxing, heavy lifting, or hiking. If you enjoy the activity, the “excuses” you mentioned in the intro are much harder to make.

5. Take it Outside

This is in addition to step #4 and is one that will help you to maintain momentum and build enthusiasm.  Once you have the hang of things, your creative juices will begin to flow. Remember, you are now a ‘fitter’ version of yourself.  So, do not become fixated on any one particular routine or location; Change it up!

So instead of going to the gym daily, you may decide to jog in the park, take up some swimming, play tennis, start or increase your marathon participation or go on a hike; the possibilities are endless. 

Remember, while it is said that we are creatures of habit, sometimes doing the same things over and over reduces our enjoyment, and ‘dims our spirit.’  As such, the task you were once enjoying is now seen as a deadly chore.  So, get out of the house or the gym and enjoy a little bit of nature. 

The Takeaway Strategy: Create a “Menu” of workouts. Have a “Gold” version (your full workout), a “Silver” version (a 15-minute express version), and a “Bronze” version (just 5 minutes of stretching). This ensures you never “miss” a day; you just adjust the intensity. 

Illustrative Summary

Here is an illustrative summary of how to create a ‘HIIT’ Fitness Programme.

Let’s Sum Up!

Developing a ‘HIIT’ fitness programme doesn’t have to be a scientific dilemma.  Instead, you can make it a simple routine based on your overall physical and wellness goals. While it may not be a walk in the park, it certainly can be fun, especially when you start to see the changes in your body and experience good health. 

However, it does take some thought and action, which includes assessing your lifestyle, current and projected, then developing a written plan with consideration of your fitness goals and how to achieve them.  

Further, one should put together a weekly routine and work it daily. This planned weekly routine should include both nutrition and exercise, as both are critical for long-term success.  

Additionally, we must remain flexible as hey, life happens! Lastly, take it outside. Do not just stick to working out at home or the gym; Incorporate some outdoor activities, mix it up and just have fun! Your body will be happy you did.

Creating a fitness program is about more than just a New Year’s resolution; it’s about designing a life you’re excited to live. By tailoring these strategies to your unique needs, you ensure your journey is a ‘HIIT’ from start to finish. What is the biggest challenge you face when trying to stay consistent? Share your thoughts in the comments below.

Here are some exercises that you can incorporate into your fitness routine as you work to shape and tone your body.

• My Five (5) Favourite upper body exercises and why?

• Five (5) ways to get your ‘fit on’ in the new year – 2023 and Beyond!

• What is High-Intensity Interval Training (HIIT) – Benefits and Risks!
• Video: How to Create a ‘hiit’ Workout Plan

Editor’s Note: Last Updated by a Research Consultant and Certified Nutrition Coach: January 14, 2026.