🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 183 (from laksa089)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa183.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.goldsgym.com/blog/hiit-workouts-at-gym/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.goldsgym.com/blog/hiit-workouts-at-gym/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/","crawl_time":1776734079,"first_indexed_time":1570477632,"http_code":200,"src_unparsed":"com,goldsgym!www,\/blog\/hiit-workouts-at-gym\/ s443","src_root_hash":"14787520430060871783","history_drop_reason":null,"meta_title":"HIIT Workouts at the Gym. 3 Levels. Beginners Welcome.","meta_descriptions":["HIIT workouts at the gym can help you get results fast. From beginner to advanced, here are three different levels of high-intensity interval training."],"attrs_boilerpipe_text":"High-intensity interval training, better known as HIIT, does a lot in very little time.\n“It’s what’s going to give [you] the biggest bang for your buck,” Gold’s Gym Fitness Expert Adam Friedman says. By combining a mix of total intensity and proper rest periods, you can burn up to 500 calories, build muscle and improve your cardiovascular health in less than half an hour.\nWe asked Friedman, a trainer whose clients include Olympic and Paralympic gold medalists as well as multiple professional athletes, to provide three HIIT workouts: one for beginners, one for intermediates and one for the most advanced HIITers out there. With each workout, you may notice an increase in the amount of oxygen you can take in over time — that amount, known as maximal oxygen uptake, or VO2 max, is the most widely accepted measure of cardiovascular fitness.\nBecause these exercises can be adapted to the outdoors — just use your bicycle or go running outside — they’re perfect for the fall or spring when the weather is cooler.\nPick one that matches your fitness level and try it out. You’ll like the results.\n1. 12-minute beginner HIIT workout\nFriedman suggests a bike workout for beginners because it’s simple to adjust speed and effort level. This specific workout helps build muscle endurance.\nOn a stationary bike:\n• Sprint for 20 seconds with a perceived effort level of 9 or 10 (on a 1-10 scale).\n• Recover for 10 seconds with a perceived effort level of 2 or 3.\n• Repeat eight times, and then allow yourself to recover by going a full two minutes with a perceived effort level of 1.\n• Repeat the entire sequence again.\n2. 30-minute intermediate workout\nFor intermediates, Friedman says to head to the treadmill for a sprint exercise that will help increase mitochondria, the parts of muscle cells that are like power plants for your body.\nOn a treadmill:\n• Sprint for 30 seconds with a perceived effort level of 9 or 10 (on a 1–10 scale) on a zero incline. This will be a flat sprint.\n• Run for four minutes at a perceived effort level of 3 or 4.\n• Repeat the entire sequence six times.\n3. 32-minute expert workout\nThis is a five-step circuit. Think of it as an all-out effort for four minutes, followed by a four-minute period of rest and recovery. This workout will dramatically improve your VO2 max. (The higher your VO2 max, the more oxygen your body can consume and turn into energy.)\nSet 1: Kettle bell swings\nStand with your feet a little wider than shoulder-width apart. Grab the kettle bell with both hands. Swing it up and out until it’s at shoulder height. Swing back down between your legs, and then back up again.\nThe goal:\n10 reps, then rest for 10 seconds\nSet 2: Box jumps\nStart with a 12-inch box. (Experienced jumpers can use a 24-inch box.) Stand in front of the box with your feet shoulder-width apart. Drop your hips slightly, and then explode upward, landing on top of the box. Jump down to the floor, making sure that your knees don’t buckle in and your back stays straight.\nThe goal:\n10 reps, then rest for 10 seconds\nSet 3: Clean and press\nFor this move, you’ll use a straight bar with no weight. Stand with your knees shoulder-width apart. Bend down with a flat back and grab the bar in front of your feet. Lift the bar straight up while exploding up and rotating your\nshoulders\naround and under the bar so it’s resting on your shoulders. Pause, and then press the bar upward until your arms are straight up.\nThe goal:\n10 reps, then rest for 10 seconds\nSet 4: Jump rope\nJump as fast as you can while still maintaining an upright posture.\nThe goal:\n10 reps, then rest for 10 seconds\nSet 5: Split lunge jumps\nStart with one knee forward, bent at a 90-degree angle, with the other leg back with the knee just above the ground. Jump up, switching leg positions. Land and steady yourself, and then repeat.\nThe goal:\n10 reps, then rest for 10 seconds\nRepeat the entire circuit for a total of four minutes. Rest for four minutes, and then repeat the entire sequence. Complete the entire circuit four times.\nMore workouts:\nStarting Cardio? Try This Treadmill Workout for Beginners.\nSummer Sizzle. Try This Resistance Band Workout\nBack Progression: Strengthen Stability Muscles","attrs_markdown":"[![Gold's Gym Logo](https:\/\/www.goldsgym.com\/wp-content\/themes\/golds-gym-theme\/assets\/images\/golds-gym-logo.svg)](https:\/\/www.goldsgym.com\/)\n\n[![Gold's Gym](https:\/\/www.goldsgym.com\/wp-content\/themes\/golds-gym-theme\/assets\/images\/logo-typography-black.svg)](https:\/\/www.goldsgym.com\/)\n\n[Find a club](https:\/\/www.goldsgym.com\/locations\/)\n\n[Free pass](https:\/\/www.goldsgym.com\/free-pass\/)\n\n- [Find a Gym](https:\/\/www.goldsgym.com\/locations\/)\n- [Overview](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#local-gym-map-description)\n- [Memberships](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#membership)\n- [Training](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#values)\n- [Photos](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#photos)\n- [Amenities](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#amenities)\n- [Our Team](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#ourteam)\n- [Classes](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#classes)\n- [Faq](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#faq)\n- [Social](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#social)\n- [News](https:\/\/www.goldsgym.com\/blog\/)\n- [Shop](https:\/\/shop.goldsgym.com\/)\n- [Own a Gold’s Gym](https:\/\/www.goldsgym.com\/franchise\/)\n\n[go back](https:\/\/www.goldsgym.com\/blog\/)\n\n![The image shows a group of people engaged in a fitness activity, with a smiling woman in the center shaking hands with a man in the foreground, while others are visible in the background.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--9_pqDU6E--\/c_auto,g_auto,w_1865,h_729\/v1\/2405e908\/golds-gym-group-fistbump-h1.webp?_a=BAAAV6DQ)\n\nNovember 15, 2017\n\n[Workouts](https:\/\/www.goldsgym.com\/blog\/category\/workouts\/)\n# 3 HIIT Workouts. 3 Levels. Maximum Burn.\nHigh-intensity interval training, better known as HIIT, does a lot in very little time.\n\n“It’s what’s going to give \\[you\\] the biggest bang for your buck,” Gold’s Gym Fitness Expert Adam Friedman says. By combining a mix of total intensity and proper rest periods, you can burn up to 500 calories, build muscle and improve your cardiovascular health in less than half an hour.\n\nWe asked Friedman, a trainer whose clients include Olympic and Paralympic gold medalists as well as multiple professional athletes, to provide three HIIT workouts: one for beginners, one for intermediates and one for the most advanced HIITers out there. With each workout, you may notice an increase in the amount of oxygen you can take in over time — that amount, known as maximal oxygen uptake, or VO2 max, is the most widely accepted measure of cardiovascular fitness.\n\nBecause these exercises can be adapted to the outdoors — just use your bicycle or go running outside — they’re perfect for the fall or spring when the weather is cooler.\n\nPick one that matches your fitness level and try it out. You’ll like the results.\n\n![The image shows a person's hands gripping the handlebars of a bicycle, with the bicycle's frame and wheels visible in the foreground. The background appears to be a blurred outdoor setting, suggesting the person is likely riding the bicycle.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--8WDmI9YP--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/hiit-beginner.webp?_a=BAAAV6Bs)\n\n## 1\\. 12-minute beginner HIIT workout\nFriedman suggests a bike workout for beginners because it’s simple to adjust speed and effort level. This specific workout helps build muscle endurance.\n\n### On a stationary bike:\n• Sprint for 20 seconds with a perceived effort level of 9 or 10 (on a 1-10 scale).  \n • Recover for 10 seconds with a perceived effort level of 2 or 3.  \n • Repeat eight times, and then allow yourself to recover by going a full two minutes with a perceived effort level of 1.  \n • Repeat the entire sequence again.\n\n![The image shows a close-up view of a person's feet wearing athletic shoes on a treadmill in a fitness center or gym.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--341tK8lD--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/intermediate-workout.webp?_a=BAAAV6Bs)\n\n## 2\\. 30-minute intermediate workout\nFor intermediates, Friedman says to head to the treadmill for a sprint exercise that will help increase mitochondria, the parts of muscle cells that are like power plants for your body.\n\n### On a treadmill:\n• Sprint for 30 seconds with a perceived effort level of 9 or 10 (on a 1–10 scale) on a zero incline. This will be a flat sprint.  \n • Run for four minutes at a perceived effort level of 3 or 4.  \n • Repeat the entire sequence six times.\n\n## 3\\. 32-minute expert workout\nThis is a five-step circuit. Think of it as an all-out effort for four minutes, followed by a four-minute period of rest and recovery. This workout will dramatically improve your VO2 max. (The higher your VO2 max, the more oxygen your body can consume and turn into energy.)\n\n![A group of people engaged in physical exercise, with a woman holding a kettlebell in the foreground.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--l_990xoY--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/kettle-bell-swing.webp?_a=BAAAV6Bs)\n\n### Set 1: Kettle bell swings\nStand with your feet a little wider than shoulder-width apart. Grab the kettle bell with both hands. Swing it up and out until it’s at shoulder height. Swing back down between your legs, and then back up again.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\n### Set 2: Box jumps\nStart with a 12-inch box. (Experienced jumpers can use a 24-inch box.) Stand in front of the box with your feet shoulder-width apart. Drop your hips slightly, and then explode upward, landing on top of the box. Jump down to the floor, making sure that your knees don’t buckle in and your back stays straight.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\n### Set 3: Clean and press\nFor this move, you’ll use a straight bar with no weight. Stand with your knees shoulder-width apart. Bend down with a flat back and grab the bar in front of your feet. Lift the bar straight up while exploding up and rotating your [shoulders](https:\/\/www.goldsgym.com\/blog\/7-shoulder-exercises-for-strength-and-stability\/) around and under the bar so it’s resting on your shoulders. Pause, and then press the bar upward until your arms are straight up.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\n### Set 4: Jump rope\nJump as fast as you can while still maintaining an upright posture.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\n![A person wearing black and green athletic clothing and sneakers is standing on a wooden floor against a plain background.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--yc2RJG1f--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/split-lunge-image.webp?_a=BAAAV6Bs)\n\n### Set 5: Split lunge jumps\nStart with one knee forward, bent at a 90-degree angle, with the other leg back with the knee just above the ground. Jump up, switching leg positions. Land and steady yourself, and then repeat.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\nRepeat the entire circuit for a total of four minutes. Rest for four minutes, and then repeat the entire sequence. Complete the entire circuit four times.\n\n**More workouts:**\n\n[**Starting Cardio? Try This Treadmill Workout for Beginners.**](https:\/\/www.goldsgym.com\/blog\/treadmill-workout-for-beginners\/)  \n [**Summer Sizzle. Try This Resistance Band Workout**](https:\/\/www.goldsgym.com\/blog\/resistance-band-burner\/)  \n [**Back Progression: Strengthen Stability Muscles**](https:\/\/www.goldsgym.com\/blog\/back-progression-strengthen-stability-muscles\/)\n\ntopics\n\n- [biking](https:\/\/www.goldsgym.com\/blog\/tag\/biking\/)\n- [improve cardio](https:\/\/www.goldsgym.com\/blog\/tag\/improve-cardio\/)\n- [increase endurance](https:\/\/www.goldsgym.com\/blog\/tag\/increase-endurance\/)\n- [increase strength](https:\/\/www.goldsgym.com\/blog\/tag\/increase-strength\/)\n- [indoor workouts](https:\/\/www.goldsgym.com\/blog\/tag\/indoor-workouts\/)\n- [kettlebell workouts](https:\/\/www.goldsgym.com\/blog\/tag\/kettlebell-workouts\/)\n- [treadmill workouts](https:\/\/www.goldsgym.com\/blog\/tag\/treadmill-workouts\/)\n\nShare this post\n\n## Explore Our Latest News\n[See more articles](https:\/\/www.goldsgym.com\/blog\/)\n\n- ![Woman sitting on rowing machine looking at the camera with sweat dripping down her face.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--KkZUEHjc--\/c_auto,g_auto,w_3645,h_2400\/v1\/25fcf1e9\/blog-30-day-spring-reset-challenge.webp?_a=BAAAV6DQ)\n  April 16, 2026\n  [Workouts](https:\/\/www.goldsgym.com\/blog\/category\/workouts\/) [Fit Tips](https:\/\/www.goldsgym.com\/blog\/category\/fit-tips\/) [Lifestyle](https:\/\/www.goldsgym.com\/blog\/category\/lifestyle\/)\n  ### [30-Day Spring Reset Challenge: Build WorkOut Momentum Before Summer](https:\/\/www.goldsgym.com\/blog\/30-day-spring-reset-challenge\/)\n- ![Man holding dumbbells, doing a shoulder workout](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--sh7mwrwT--\/c_auto,g_auto,w_3598,h_2400\/v1\/25fcf1e9\/blog-ultimate-dumbbell-shoulder-workout.webp?_a=BAAAV6DQ)\n  April 7, 2026\n  [Workouts](https:\/\/www.goldsgym.com\/blog\/category\/workouts\/) [Fit Tips](https:\/\/www.goldsgym.com\/blog\/category\/fit-tips\/)\n  ### [Best Shoulder Exercises for Strength and Stability](https:\/\/www.goldsgym.com\/blog\/best-shoulder-exercises\/)\n- ![Woman on an in-body scan for weight loss assessment](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--LDFCBrAc--\/c_auto,g_auto,w_3597,h_2400\/v1\/25fcf1e9\/blog-best-workout-schedule-for-weight-loss.webp?_a=BAAAV6DQ)\n  April 2, 2026\n  [Fit Tips](https:\/\/www.goldsgym.com\/blog\/category\/fit-tips\/) [Food and Nutrition](https:\/\/www.goldsgym.com\/blog\/category\/nutrition\/) [Lifestyle](https:\/\/www.goldsgym.com\/blog\/category\/lifestyle\/)\n  ### [Best Workout Schedule for Weight Loss: A Weekly Plan That Actually Works](https:\/\/www.goldsgym.com\/blog\/weight-loss-workout-schedule\/)\n\n[![Gold's Gym Logo](https:\/\/www.goldsgym.com\/wp-content\/themes\/golds-gym-theme\/assets\/images\/gg-logo.svg)](https:\/\/www.goldsgym.com\/)\n\n### THE STANDARD SINCE 1965\n- [Find a Gym](https:\/\/www.goldsgym.com\/locations\/)\n- [Overview](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#local-gym-map-description)\n- [Membership](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#membership)\n- [Photos](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#photos)\n- [Amenities](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#amenities)\n- [Our Team](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#ourteam)\n- [Class Schedule](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#classes)\n- [Faq](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/#faq)\n- [News](https:\/\/www.goldsgym.com\/blog\/)\n- [Shop](https:\/\/shop.goldsgym.com\/)\n\n- [Own a Gold’s Gym](https:\/\/www.goldsgym.com\/franchise\/)\n- [careers](https:\/\/www.goldsgym.com\/careers\/)\n\n- [Do Not Sell or Share My Personal Information](https:\/\/www.goldsgym.com\/blog\/hiit-workouts-at-gym\/)\n- [RSG Group](https:\/\/rsggroup.com\/)\n- [Privacy Notice](https:\/\/www.goldsgym.com\/privacy-notice\/)\n- [State Privacy Notice](https:\/\/www.goldsgym.com\/us-state-privacy-notice\/)\n- [Terms & Conditions](https:\/\/www.goldsgym.com\/terms-and-conditions\/)\n- [Cancellation Request](https:\/\/www.goldsgym.com\/cancellation-request\/)\n\n© 2026 GOLD'S GYM – ALL RIGHTS RESERVED","attrs_readable_markdown":"High-intensity interval training, better known as HIIT, does a lot in very little time.\n\n“It’s what’s going to give \\[you\\] the biggest bang for your buck,” Gold’s Gym Fitness Expert Adam Friedman says. By combining a mix of total intensity and proper rest periods, you can burn up to 500 calories, build muscle and improve your cardiovascular health in less than half an hour.\n\nWe asked Friedman, a trainer whose clients include Olympic and Paralympic gold medalists as well as multiple professional athletes, to provide three HIIT workouts: one for beginners, one for intermediates and one for the most advanced HIITers out there. With each workout, you may notice an increase in the amount of oxygen you can take in over time — that amount, known as maximal oxygen uptake, or VO2 max, is the most widely accepted measure of cardiovascular fitness.\n\nBecause these exercises can be adapted to the outdoors — just use your bicycle or go running outside — they’re perfect for the fall or spring when the weather is cooler.\n\nPick one that matches your fitness level and try it out. You’ll like the results.\n\n![The image shows a person's hands gripping the handlebars of a bicycle, with the bicycle's frame and wheels visible in the foreground. The background appears to be a blurred outdoor setting, suggesting the person is likely riding the bicycle.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--8WDmI9YP--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/hiit-beginner.webp?_a=BAAAV6Bs)\n\n## 1\\. 12-minute beginner HIIT workout\nFriedman suggests a bike workout for beginners because it’s simple to adjust speed and effort level. This specific workout helps build muscle endurance.\n\n### On a stationary bike:\n• Sprint for 20 seconds with a perceived effort level of 9 or 10 (on a 1-10 scale).  \n • Recover for 10 seconds with a perceived effort level of 2 or 3.  \n • Repeat eight times, and then allow yourself to recover by going a full two minutes with a perceived effort level of 1.  \n • Repeat the entire sequence again.\n\n![The image shows a close-up view of a person's feet wearing athletic shoes on a treadmill in a fitness center or gym.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--341tK8lD--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/intermediate-workout.webp?_a=BAAAV6Bs)\n\n## 2\\. 30-minute intermediate workout\nFor intermediates, Friedman says to head to the treadmill for a sprint exercise that will help increase mitochondria, the parts of muscle cells that are like power plants for your body.\n\n### On a treadmill:\n• Sprint for 30 seconds with a perceived effort level of 9 or 10 (on a 1–10 scale) on a zero incline. This will be a flat sprint.  \n • Run for four minutes at a perceived effort level of 3 or 4.  \n • Repeat the entire sequence six times.\n\n## 3\\. 32-minute expert workout\nThis is a five-step circuit. Think of it as an all-out effort for four minutes, followed by a four-minute period of rest and recovery. This workout will dramatically improve your VO2 max. (The higher your VO2 max, the more oxygen your body can consume and turn into energy.)\n\n![A group of people engaged in physical exercise, with a woman holding a kettlebell in the foreground.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--l_990xoY--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/kettle-bell-swing.webp?_a=BAAAV6Bs)\n\n### Set 1: Kettle bell swings\nStand with your feet a little wider than shoulder-width apart. Grab the kettle bell with both hands. Swing it up and out until it’s at shoulder height. Swing back down between your legs, and then back up again.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\n### Set 2: Box jumps\nStart with a 12-inch box. (Experienced jumpers can use a 24-inch box.) Stand in front of the box with your feet shoulder-width apart. Drop your hips slightly, and then explode upward, landing on top of the box. Jump down to the floor, making sure that your knees don’t buckle in and your back stays straight.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\n### Set 3: Clean and press\nFor this move, you’ll use a straight bar with no weight. Stand with your knees shoulder-width apart. Bend down with a flat back and grab the bar in front of your feet. Lift the bar straight up while exploding up and rotating your [shoulders](https:\/\/www.goldsgym.com\/blog\/7-shoulder-exercises-for-strength-and-stability\/) around and under the bar so it’s resting on your shoulders. Pause, and then press the bar upward until your arms are straight up.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\n### Set 4: Jump rope\nJump as fast as you can while still maintaining an upright posture.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\n![A person wearing black and green athletic clothing and sneakers is standing on a wooden floor against a plain background.](https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--yc2RJG1f--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/split-lunge-image.webp?_a=BAAAV6Bs)\n\n### Set 5: Split lunge jumps\nStart with one knee forward, bent at a 90-degree angle, with the other leg back with the knee just above the ground. Jump up, switching leg positions. Land and steady yourself, and then repeat.\n\n**The goal:** 10 reps, then rest for 10 seconds\n\nRepeat the entire circuit for a total of four minutes. Rest for four minutes, and then repeat the entire sequence. Complete the entire circuit four times.\n\n**More workouts:**\n\n[**Starting Cardio? Try This Treadmill Workout for Beginners.**](https:\/\/www.goldsgym.com\/blog\/treadmill-workout-for-beginners\/)  \n [**Summer Sizzle. Try This Resistance Band Workout**](https:\/\/www.goldsgym.com\/blog\/resistance-band-burner\/)  \n [**Back Progression: Strengthen Stability Muscles**](https:\/\/www.goldsgym.com\/blog\/back-progression-strengthen-stability-muscles\/)","meta_canonical":null,"ml_categories_json":"{\"\/Sports\":872,\"\/Sports\/Individual_Sports\":843,\"\/Sports\/Individual_Sports\/Running_and_Walking\":670,\"\/Health\":234,\"\/Health\/Health_Education_and_Medical_Training\":106}","ml_types_json":"{\"\/Article\":990,\"\/Article\/Tutorial_or_Guide\":804}","ml_intent_types_json":"{\"Informational\":997}","meta_language":"en-us","attrs_author":null,"attrs_publish_time":1510756145,"attrs_original_publish_time":1510756145,"attrs_is_republished":0,"attrs_nr_words":"915","attrs_boilerpipe_nr_words":"743","body_ext_links_number":4,"body_int_links_number":32,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":689,"download_ttfb_msec":687,"download_size":46782}

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Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.1 months ago
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Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
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HIIT Workouts at the Gym. 3 Levels. Beginners Welcome.

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HIIT workouts at the gym can help you get results fast. From beginner to advanced, here are three different levels of high-intensity interval training.

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High-intensity interval training, better known as HIIT, does a lot in very little time. “It’s what’s going to give [you] the biggest bang for your buck,” Gold’s Gym Fitness Expert Adam Friedman says. By combining a mix of total intensity and proper rest periods, you can burn up to 500 calories, build muscle and improve your cardiovascular health in less than half an hour. We asked Friedman, a trainer whose clients include Olympic and Paralympic gold medalists as well as multiple professional athletes, to provide three HIIT workouts: one for beginners, one for intermediates and one for the most advanced HIITers out there. With each workout, you may notice an increase in the amount of oxygen you can take in over time — that amount, known as maximal oxygen uptake, or VO2 max, is the most widely accepted measure of cardiovascular fitness. Because these exercises can be adapted to the outdoors — just use your bicycle or go running outside — they’re perfect for the fall or spring when the weather is cooler. Pick one that matches your fitness level and try it out. You’ll like the results. 1. 12-minute beginner HIIT workout Friedman suggests a bike workout for beginners because it’s simple to adjust speed and effort level. This specific workout helps build muscle endurance. On a stationary bike: • Sprint for 20 seconds with a perceived effort level of 9 or 10 (on a 1-10 scale). • Recover for 10 seconds with a perceived effort level of 2 or 3. • Repeat eight times, and then allow yourself to recover by going a full two minutes with a perceived effort level of 1. • Repeat the entire sequence again. 2. 30-minute intermediate workout For intermediates, Friedman says to head to the treadmill for a sprint exercise that will help increase mitochondria, the parts of muscle cells that are like power plants for your body. On a treadmill: • Sprint for 30 seconds with a perceived effort level of 9 or 10 (on a 1–10 scale) on a zero incline. This will be a flat sprint. • Run for four minutes at a perceived effort level of 3 or 4. • Repeat the entire sequence six times. 3. 32-minute expert workout This is a five-step circuit. Think of it as an all-out effort for four minutes, followed by a four-minute period of rest and recovery. This workout will dramatically improve your VO2 max. (The higher your VO2 max, the more oxygen your body can consume and turn into energy.) Set 1: Kettle bell swings Stand with your feet a little wider than shoulder-width apart. Grab the kettle bell with both hands. Swing it up and out until it’s at shoulder height. Swing back down between your legs, and then back up again. The goal: 10 reps, then rest for 10 seconds Set 2: Box jumps Start with a 12-inch box. (Experienced jumpers can use a 24-inch box.) Stand in front of the box with your feet shoulder-width apart. Drop your hips slightly, and then explode upward, landing on top of the box. Jump down to the floor, making sure that your knees don’t buckle in and your back stays straight. The goal: 10 reps, then rest for 10 seconds Set 3: Clean and press For this move, you’ll use a straight bar with no weight. Stand with your knees shoulder-width apart. Bend down with a flat back and grab the bar in front of your feet. Lift the bar straight up while exploding up and rotating your shoulders around and under the bar so it’s resting on your shoulders. Pause, and then press the bar upward until your arms are straight up. The goal: 10 reps, then rest for 10 seconds Set 4: Jump rope Jump as fast as you can while still maintaining an upright posture. The goal: 10 reps, then rest for 10 seconds Set 5: Split lunge jumps Start with one knee forward, bent at a 90-degree angle, with the other leg back with the knee just above the ground. Jump up, switching leg positions. Land and steady yourself, and then repeat. The goal: 10 reps, then rest for 10 seconds Repeat the entire circuit for a total of four minutes. Rest for four minutes, and then repeat the entire sequence. Complete the entire circuit four times. More workouts: Starting Cardio? Try This Treadmill Workout for Beginners. Summer Sizzle. Try This Resistance Band Workout Back Progression: Strengthen Stability Muscles

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[![Gold's Gym Logo](https://www.goldsgym.com/wp-content/themes/golds-gym-theme/assets/images/golds-gym-logo.svg)](https://www.goldsgym.com/) [![Gold's Gym](https://www.goldsgym.com/wp-content/themes/golds-gym-theme/assets/images/logo-typography-black.svg)](https://www.goldsgym.com/) [Find a club](https://www.goldsgym.com/locations/) [Free pass](https://www.goldsgym.com/free-pass/) - [Find a Gym](https://www.goldsgym.com/locations/) - [Overview](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#local-gym-map-description) - [Memberships](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#membership) - [Training](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#values) - [Photos](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#photos) - [Amenities](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#amenities) - [Our Team](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#ourteam) - [Classes](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#classes) - [Faq](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#faq) - [Social](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#social) - [News](https://www.goldsgym.com/blog/) - [Shop](https://shop.goldsgym.com/) - [Own a Gold’s Gym](https://www.goldsgym.com/franchise/) [go back](https://www.goldsgym.com/blog/) ![The image shows a group of people engaged in a fitness activity, with a smiling woman in the center shaking hands with a man in the foreground, while others are visible in the background.](https://res.cloudinary.com/ggus-dev/image/private/s--9_pqDU6E--/c_auto,g_auto,w_1865,h_729/v1/2405e908/golds-gym-group-fistbump-h1.webp?_a=BAAAV6DQ) November 15, 2017 [Workouts](https://www.goldsgym.com/blog/category/workouts/) # 3 HIIT Workouts. 3 Levels. Maximum Burn. High-intensity interval training, better known as HIIT, does a lot in very little time. “It’s what’s going to give \[you\] the biggest bang for your buck,” Gold’s Gym Fitness Expert Adam Friedman says. By combining a mix of total intensity and proper rest periods, you can burn up to 500 calories, build muscle and improve your cardiovascular health in less than half an hour. We asked Friedman, a trainer whose clients include Olympic and Paralympic gold medalists as well as multiple professional athletes, to provide three HIIT workouts: one for beginners, one for intermediates and one for the most advanced HIITers out there. With each workout, you may notice an increase in the amount of oxygen you can take in over time — that amount, known as maximal oxygen uptake, or VO2 max, is the most widely accepted measure of cardiovascular fitness. Because these exercises can be adapted to the outdoors — just use your bicycle or go running outside — they’re perfect for the fall or spring when the weather is cooler. Pick one that matches your fitness level and try it out. You’ll like the results. ![The image shows a person's hands gripping the handlebars of a bicycle, with the bicycle's frame and wheels visible in the foreground. The background appears to be a blurred outdoor setting, suggesting the person is likely riding the bicycle.](https://res.cloudinary.com/ggus-dev/image/private/s--8WDmI9YP--/c_auto,g_auto,w_2048,h_1463/v1/2405e908/hiit-beginner.webp?_a=BAAAV6Bs) ## 1\. 12-minute beginner HIIT workout Friedman suggests a bike workout for beginners because it’s simple to adjust speed and effort level. This specific workout helps build muscle endurance. ### On a stationary bike: • Sprint for 20 seconds with a perceived effort level of 9 or 10 (on a 1-10 scale). • Recover for 10 seconds with a perceived effort level of 2 or 3. • Repeat eight times, and then allow yourself to recover by going a full two minutes with a perceived effort level of 1. • Repeat the entire sequence again. ![The image shows a close-up view of a person's feet wearing athletic shoes on a treadmill in a fitness center or gym.](https://res.cloudinary.com/ggus-dev/image/private/s--341tK8lD--/c_auto,g_auto,w_2048,h_1463/v1/2405e908/intermediate-workout.webp?_a=BAAAV6Bs) ## 2\. 30-minute intermediate workout For intermediates, Friedman says to head to the treadmill for a sprint exercise that will help increase mitochondria, the parts of muscle cells that are like power plants for your body. ### On a treadmill: • Sprint for 30 seconds with a perceived effort level of 9 or 10 (on a 1–10 scale) on a zero incline. This will be a flat sprint. • Run for four minutes at a perceived effort level of 3 or 4. • Repeat the entire sequence six times. ## 3\. 32-minute expert workout This is a five-step circuit. Think of it as an all-out effort for four minutes, followed by a four-minute period of rest and recovery. This workout will dramatically improve your VO2 max. (The higher your VO2 max, the more oxygen your body can consume and turn into energy.) ![A group of people engaged in physical exercise, with a woman holding a kettlebell in the foreground.](https://res.cloudinary.com/ggus-dev/image/private/s--l_990xoY--/c_auto,g_auto,w_2048,h_1463/v1/2405e908/kettle-bell-swing.webp?_a=BAAAV6Bs) ### Set 1: Kettle bell swings Stand with your feet a little wider than shoulder-width apart. Grab the kettle bell with both hands. Swing it up and out until it’s at shoulder height. Swing back down between your legs, and then back up again. **The goal:** 10 reps, then rest for 10 seconds ### Set 2: Box jumps Start with a 12-inch box. (Experienced jumpers can use a 24-inch box.) Stand in front of the box with your feet shoulder-width apart. Drop your hips slightly, and then explode upward, landing on top of the box. Jump down to the floor, making sure that your knees don’t buckle in and your back stays straight. **The goal:** 10 reps, then rest for 10 seconds ### Set 3: Clean and press For this move, you’ll use a straight bar with no weight. Stand with your knees shoulder-width apart. Bend down with a flat back and grab the bar in front of your feet. Lift the bar straight up while exploding up and rotating your [shoulders](https://www.goldsgym.com/blog/7-shoulder-exercises-for-strength-and-stability/) around and under the bar so it’s resting on your shoulders. Pause, and then press the bar upward until your arms are straight up. **The goal:** 10 reps, then rest for 10 seconds ### Set 4: Jump rope Jump as fast as you can while still maintaining an upright posture. **The goal:** 10 reps, then rest for 10 seconds ![A person wearing black and green athletic clothing and sneakers is standing on a wooden floor against a plain background.](https://res.cloudinary.com/ggus-dev/image/private/s--yc2RJG1f--/c_auto,g_auto,w_2048,h_1463/v1/2405e908/split-lunge-image.webp?_a=BAAAV6Bs) ### Set 5: Split lunge jumps Start with one knee forward, bent at a 90-degree angle, with the other leg back with the knee just above the ground. Jump up, switching leg positions. Land and steady yourself, and then repeat. **The goal:** 10 reps, then rest for 10 seconds Repeat the entire circuit for a total of four minutes. Rest for four minutes, and then repeat the entire sequence. Complete the entire circuit four times. **More workouts:** [**Starting Cardio? Try This Treadmill Workout for Beginners.**](https://www.goldsgym.com/blog/treadmill-workout-for-beginners/) [**Summer Sizzle. Try This Resistance Band Workout**](https://www.goldsgym.com/blog/resistance-band-burner/) [**Back Progression: Strengthen Stability Muscles**](https://www.goldsgym.com/blog/back-progression-strengthen-stability-muscles/) topics - [biking](https://www.goldsgym.com/blog/tag/biking/) - [improve cardio](https://www.goldsgym.com/blog/tag/improve-cardio/) - [increase endurance](https://www.goldsgym.com/blog/tag/increase-endurance/) - [increase strength](https://www.goldsgym.com/blog/tag/increase-strength/) - [indoor workouts](https://www.goldsgym.com/blog/tag/indoor-workouts/) - [kettlebell workouts](https://www.goldsgym.com/blog/tag/kettlebell-workouts/) - [treadmill workouts](https://www.goldsgym.com/blog/tag/treadmill-workouts/) Share this post ## Explore Our Latest News [See more articles](https://www.goldsgym.com/blog/) - ![Woman sitting on rowing machine looking at the camera with sweat dripping down her face.](https://res.cloudinary.com/ggus-dev/image/private/s--KkZUEHjc--/c_auto,g_auto,w_3645,h_2400/v1/25fcf1e9/blog-30-day-spring-reset-challenge.webp?_a=BAAAV6DQ) April 16, 2026 [Workouts](https://www.goldsgym.com/blog/category/workouts/) [Fit Tips](https://www.goldsgym.com/blog/category/fit-tips/) [Lifestyle](https://www.goldsgym.com/blog/category/lifestyle/) ### [30-Day Spring Reset Challenge: Build WorkOut Momentum Before Summer](https://www.goldsgym.com/blog/30-day-spring-reset-challenge/) - ![Man holding dumbbells, doing a shoulder workout](https://res.cloudinary.com/ggus-dev/image/private/s--sh7mwrwT--/c_auto,g_auto,w_3598,h_2400/v1/25fcf1e9/blog-ultimate-dumbbell-shoulder-workout.webp?_a=BAAAV6DQ) April 7, 2026 [Workouts](https://www.goldsgym.com/blog/category/workouts/) [Fit Tips](https://www.goldsgym.com/blog/category/fit-tips/) ### [Best Shoulder Exercises for Strength and Stability](https://www.goldsgym.com/blog/best-shoulder-exercises/) - ![Woman on an in-body scan for weight loss assessment](https://res.cloudinary.com/ggus-dev/image/private/s--LDFCBrAc--/c_auto,g_auto,w_3597,h_2400/v1/25fcf1e9/blog-best-workout-schedule-for-weight-loss.webp?_a=BAAAV6DQ) April 2, 2026 [Fit Tips](https://www.goldsgym.com/blog/category/fit-tips/) [Food and Nutrition](https://www.goldsgym.com/blog/category/nutrition/) [Lifestyle](https://www.goldsgym.com/blog/category/lifestyle/) ### [Best Workout Schedule for Weight Loss: A Weekly Plan That Actually Works](https://www.goldsgym.com/blog/weight-loss-workout-schedule/) [![Gold's Gym Logo](https://www.goldsgym.com/wp-content/themes/golds-gym-theme/assets/images/gg-logo.svg)](https://www.goldsgym.com/) ### THE STANDARD SINCE 1965 - [Find a Gym](https://www.goldsgym.com/locations/) - [Overview](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#local-gym-map-description) - [Membership](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#membership) - [Photos](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#photos) - [Amenities](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#amenities) - [Our Team](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#ourteam) - [Class Schedule](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#classes) - [Faq](https://www.goldsgym.com/blog/hiit-workouts-at-gym/#faq) - [News](https://www.goldsgym.com/blog/) - [Shop](https://shop.goldsgym.com/) - [Own a Gold’s Gym](https://www.goldsgym.com/franchise/) - [careers](https://www.goldsgym.com/careers/) - [Do Not Sell or Share My Personal Information](https://www.goldsgym.com/blog/hiit-workouts-at-gym/) - [RSG Group](https://rsggroup.com/) - [Privacy Notice](https://www.goldsgym.com/privacy-notice/) - [State Privacy Notice](https://www.goldsgym.com/us-state-privacy-notice/) - [Terms & Conditions](https://www.goldsgym.com/terms-and-conditions/) - [Cancellation Request](https://www.goldsgym.com/cancellation-request/) © 2026 GOLD'S GYM – ALL RIGHTS RESERVED

Readable Markdown

High-intensity interval training, better known as HIIT, does a lot in very little time. “It’s what’s going to give \[you\] the biggest bang for your buck,” Gold’s Gym Fitness Expert Adam Friedman says. By combining a mix of total intensity and proper rest periods, you can burn up to 500 calories, build muscle and improve your cardiovascular health in less than half an hour. We asked Friedman, a trainer whose clients include Olympic and Paralympic gold medalists as well as multiple professional athletes, to provide three HIIT workouts: one for beginners, one for intermediates and one for the most advanced HIITers out there. With each workout, you may notice an increase in the amount of oxygen you can take in over time — that amount, known as maximal oxygen uptake, or VO2 max, is the most widely accepted measure of cardiovascular fitness. Because these exercises can be adapted to the outdoors — just use your bicycle or go running outside — they’re perfect for the fall or spring when the weather is cooler. Pick one that matches your fitness level and try it out. You’ll like the results. ![The image shows a person's hands gripping the handlebars of a bicycle, with the bicycle's frame and wheels visible in the foreground. The background appears to be a blurred outdoor setting, suggesting the person is likely riding the bicycle.](https://res.cloudinary.com/ggus-dev/image/private/s--8WDmI9YP--/c_auto,g_auto,w_2048,h_1463/v1/2405e908/hiit-beginner.webp?_a=BAAAV6Bs) ## 1\. 12-minute beginner HIIT workout Friedman suggests a bike workout for beginners because it’s simple to adjust speed and effort level. This specific workout helps build muscle endurance. ### On a stationary bike: • Sprint for 20 seconds with a perceived effort level of 9 or 10 (on a 1-10 scale). • Recover for 10 seconds with a perceived effort level of 2 or 3. • Repeat eight times, and then allow yourself to recover by going a full two minutes with a perceived effort level of 1. • Repeat the entire sequence again. ![The image shows a close-up view of a person's feet wearing athletic shoes on a treadmill in a fitness center or gym.](https://res.cloudinary.com/ggus-dev/image/private/s--341tK8lD--/c_auto,g_auto,w_2048,h_1463/v1/2405e908/intermediate-workout.webp?_a=BAAAV6Bs) ## 2\. 30-minute intermediate workout For intermediates, Friedman says to head to the treadmill for a sprint exercise that will help increase mitochondria, the parts of muscle cells that are like power plants for your body. ### On a treadmill: • Sprint for 30 seconds with a perceived effort level of 9 or 10 (on a 1–10 scale) on a zero incline. This will be a flat sprint. • Run for four minutes at a perceived effort level of 3 or 4. • Repeat the entire sequence six times. ## 3\. 32-minute expert workout This is a five-step circuit. Think of it as an all-out effort for four minutes, followed by a four-minute period of rest and recovery. This workout will dramatically improve your VO2 max. (The higher your VO2 max, the more oxygen your body can consume and turn into energy.) ![A group of people engaged in physical exercise, with a woman holding a kettlebell in the foreground.](https://res.cloudinary.com/ggus-dev/image/private/s--l_990xoY--/c_auto,g_auto,w_2048,h_1463/v1/2405e908/kettle-bell-swing.webp?_a=BAAAV6Bs) ### Set 1: Kettle bell swings Stand with your feet a little wider than shoulder-width apart. Grab the kettle bell with both hands. Swing it up and out until it’s at shoulder height. Swing back down between your legs, and then back up again. **The goal:** 10 reps, then rest for 10 seconds ### Set 2: Box jumps Start with a 12-inch box. (Experienced jumpers can use a 24-inch box.) Stand in front of the box with your feet shoulder-width apart. Drop your hips slightly, and then explode upward, landing on top of the box. Jump down to the floor, making sure that your knees don’t buckle in and your back stays straight. **The goal:** 10 reps, then rest for 10 seconds ### Set 3: Clean and press For this move, you’ll use a straight bar with no weight. Stand with your knees shoulder-width apart. Bend down with a flat back and grab the bar in front of your feet. Lift the bar straight up while exploding up and rotating your [shoulders](https://www.goldsgym.com/blog/7-shoulder-exercises-for-strength-and-stability/) around and under the bar so it’s resting on your shoulders. Pause, and then press the bar upward until your arms are straight up. **The goal:** 10 reps, then rest for 10 seconds ### Set 4: Jump rope Jump as fast as you can while still maintaining an upright posture. **The goal:** 10 reps, then rest for 10 seconds ![A person wearing black and green athletic clothing and sneakers is standing on a wooden floor against a plain background.](https://res.cloudinary.com/ggus-dev/image/private/s--yc2RJG1f--/c_auto,g_auto,w_2048,h_1463/v1/2405e908/split-lunge-image.webp?_a=BAAAV6Bs) ### Set 5: Split lunge jumps Start with one knee forward, bent at a 90-degree angle, with the other leg back with the knee just above the ground. Jump up, switching leg positions. Land and steady yourself, and then repeat. **The goal:** 10 reps, then rest for 10 seconds Repeat the entire circuit for a total of four minutes. Rest for four minutes, and then repeat the entire sequence. Complete the entire circuit four times. **More workouts:** [**Starting Cardio? Try This Treadmill Workout for Beginners.**](https://www.goldsgym.com/blog/treadmill-workout-for-beginners/) [**Summer Sizzle. Try This Resistance Band Workout**](https://www.goldsgym.com/blog/resistance-band-burner/) [**Back Progression: Strengthen Stability Muscles**](https://www.goldsgym.com/blog/back-progression-strengthen-stability-muscles/)

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