Check out our FREE high intensity interval training (HIIT) video series that was filmed at Picture Studios and published on YouTube. It is geared toward men and women (ages 18-45) who are working from home due to COVID-19. Be sure to share this workout plan with a friend and follow us on social media to receive alerts for more content like this!

How We Did It

Our goal was to produce a series that was accessible to a wide audience and suitable as a warm up, cool down or daily routine. Casting was done with and five models were invited to audition for the role on Sunday, September 20th (9 AM – 1 PM). The model that was selected had the option of rehearsing at home or in our Greensboro studio. Recording for all seven segments occurred on September 26th (9 AM – 1 PM) and it was published on YouTube on October 4, 2020.

Daily HIIT Workout Matrix

Production Companies

This FREE seven day workout plan was produced through a collaboration between Picture Studios and Will Bradley Sports Performance. Picture Studios is an hourly rental facility in Greensboro for photography and video production. Will Bradley Sports Performance is a speed, agility and sports training company located in Greensboro, NC.

HIIT Workout Plan

High Intensity Interval Training (HIIT) is a type of fitness regimen that does not require any special equipment. It is a great workout from home and our FREE fitness plan is suitable for beginners looking to lose weight without having to travel to the gym. Each video in our HIIT workout series is roughly four minutes in length and includes eight (8) exercises each. Like the Tabata method, the workout involves 20 seconds of exercise followed by 10 seconds of rest. The cool thing about the YouTube videos we produced is that there is a counting timer during each exercise and a countdown timer during each period of rest.

Download This Workout (PDF)

You can download our workout plan and daily matrix by clicking the download icon (PDF) below. For a daily list of our FREE fitness video series, visit the 7 Day Workout Plan at the blog section of our website.

High Intensity Interval Training (HIIT)


As always, you should consult your physician or other health care professional before starting this series or any other fitness program.