Abstarct: Background: Athletes and coaches are looking for the best way to maximize physical fitness. over the past years, High intensity interval training are used as an effective approach to improve the fitness in a short amount of time. This study aims to compare the effect of two high intensity interval training (۳۰-۲۰-۱۰) and traditional protocols on aerobic, anaerobic capacity, body composition and lactate levels in physical education student of Shahrood University of Technology. Method: In this study, ۲۴ active students (with a mean age of ۲۱.۱۳ ± ۱.۲۹ years, weight ۶۸.۵۳ ± ۱۰.۱۹ kg and height ۱۷۶.۷ ± ۹۱.۹ cm) were volunteered and randomly divided into two groups (each group = ۱۲ subjects) HIIT (۳۰-۲۰-۱۰) and HIIT (traditional). Training groups trained ۳ sessions per week for ۶ weeks. The traditional group exercises include (۸-۶ cycles ۳۰ seconds running with intensity ۸۵-۹۵% of maximum heart rate and ۲ minutes of active rest between each repetition). The exercises of ۱۰-۲۰-۳۰ group include (running with a intensity of ۳۰-۶۰-۹۰% maximum The speed was ۳۰-۲۰ and ۱۰ seconds in ۳ to ۴ sets of ۵ minutes, with a ۲ minute rest between each set). One week before and one week after the exercise, participants completed the exercise tests for analysis. Data were analyzed by SPSS ۲۲ software using independent T-test and paired sample T-test a significant level of p >۰.۰۵. Result: The results showed that the ۶-week HIIT training in vo۲peak (%۱۳.۰۸, %۱۲.۵۲), Avgpo (%۹.۶۳ and %۶.۶۶) increase significantly, and the maximum running speed (%۵.۵, %۵.۹) decreased significantly respectively in both groups was a traditional interval training and ۱۰-۲۰-۳۰ groups. Also, the increase in PPO (p = ۰.۰۰۶) and decrease in BMI (p = ۰.۴۹) were significant only in the ۱۰-۲۰-۳۰ exercise group. There was no significant difference in the maximum concentration of lactate and Minpo in both training groups compared to baxseline level. just significant difference between group in the Minpo in post test. Conclusion: The results of the present study shows that high intensity interval training, traditional and ۱۰-۲۰-۳۰ with the present method, have similar adaptations for respiratory preparation, maximum running speed and average anaerobic power. Also, exercise program of ۱۰-۲۰-۳۰ indicators of low pressure perception compared to traditional exercises increases synchronization in anaerobic capacity and also reduces BMI.