HIIT Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

High intensity interval training (HIIT training) has become a staple of performance for many athletes and fitness enthusiasts, alike. One of the main reasons it has become so popular is the way it fuses together resistance training and intense cardio work to burn fat faster and keep maximum effor... more

High intensity interval training (HIIT training) has become a staple of performance for many athletes and fitness enthusiasts, alike. One of the main reasons it has become so popular is the way it fuses together resistance training and intense cardio work to burn fat faster and keep maximum effort high, while lessening the amount of time needed to get results. The High Intensity Interval Training Workout Plan will help you build muscle and shed fat at a pace that will yield astounding results in minimal time.

High Intensity Interval Training Weight Loss

The primary goal of the high intensity interval training program is to enable you to become lean and functionally efficient. This is not a traditional bodybuilding program, nor is it meant to be a typical endurance workout. The high intensity circuit training literally keeps you moving at a pace that demands the body to adapt and utilize all its stored energy to get through the workouts, which will keep your metabolism peaking, both during the workout, and for hours afterwards.

Get In, Get Done, Get Out

You will not spend hours in the gym for this program. None of the three interval training workouts should take you more than 30 minutes to complete. This may be very different from other types of workouts you have done in the past, but rest assured these are routines that get the job done in minimal time. It is important to stay on task, make sure the rest periods are no longer than prescribed, and keep your body moving throughout the entire workout.

The Exercises

The high intensity interval training exercises are all, essentially, very easy to understand and perform. When it comes to HIIT training, the goal is to keep it simple so that no time is wasted with learning advanced techniques or creating down time setting up for the exercises. You will be performing a solid variety of compound movements (those that use more than one muscle group) and isolation movements (those that focus on a single, specific muscle).

The high intensity interval training workouts will call for you to perform 10-12 reps on most resistance moves. This will mean you are building functional strength, and will likely gain muscle mass, but with supersets and maximum repetition movements interspersed, you will gain more in the way of muscular endurance.

Know Your Limits

A high intensity workout provides a plethora of benefits. However, high intensity interval training routines present the possibility of overexertion and injury. It is important to warm the body properly, stretch the muscles, and take time between workouts to recover. You may benefit from using a heart rate monitor during the workouts to ensure your intensity is high enough to reap the benefits of the training, but avoid putting yourself in danger.

The high intensity interval workout program can be a life-changing fitness tool for many. Interval training weight loss has been proven to be among the most efficient and longest lasting. If you are ready to get lean and energized like never before, this is the plan for you!

HIIT Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
HIIT Workout Plan

HIIT Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

High intensity interval training (HIIT training) has become a staple of performance for many athletes and fitness enthusiasts, alike. One of the main reasons it has become so popular is the way it fuses together resistance training and intense cardio work to burn fat faster and keep maximum effor... more

High intensity interval training (HIIT training) has become a staple of performance for many athletes and fitness enthusiasts, alike. One of the main reasons it has become so popular is the way it fuses together resistance training and intense cardio work to burn fat faster and keep maximum effort high, while lessening the amount of time needed to get results. The High Intensity Interval Training Workout Plan will help you build muscle and shed fat at a pace that will yield astounding results in minimal time.

High Intensity Interval Training Weight Loss

The primary goal of the high intensity interval training program is to enable you to become lean and functionally efficient. This is not a traditional bodybuilding program, nor is it meant to be a typical endurance workout. The high intensity circuit training literally keeps you moving at a pace that demands the body to adapt and utilize all its stored energy to get through the workouts, which will keep your metabolism peaking, both during the workout, and for hours afterwards.

Get In, Get Done, Get Out

You will not spend hours in the gym for this program. None of the three interval training workouts should take you more than 30 minutes to complete. This may be very different from other types of workouts you have done in the past, but rest assured these are routines that get the job done in minimal time. It is important to stay on task, make sure the rest periods are no longer than prescribed, and keep your body moving throughout the entire workout.

The Exercises

The high intensity interval training exercises are all, essentially, very easy to understand and perform. When it comes to HIIT training, the goal is to keep it simple so that no time is wasted with learning advanced techniques or creating down time setting up for the exercises. You will be performing a solid variety of compound movements (those that use more than one muscle group) and isolation movements (those that focus on a single, specific muscle).

The high intensity interval training workouts will call for you to perform 10-12 reps on most resistance moves. This will mean you are building functional strength, and will likely gain muscle mass, but with supersets and maximum repetition movements interspersed, you will gain more in the way of muscular endurance.

Know Your Limits

A high intensity workout provides a plethora of benefits. However, high intensity interval training routines present the possibility of overexertion and injury. It is important to warm the body properly, stretch the muscles, and take time between workouts to recover. You may benefit from using a heart rate monitor during the workouts to ensure your intensity is high enough to reap the benefits of the training, but avoid putting yourself in danger.

The high intensity interval workout program can be a life-changing fitness tool for many. Interval training weight loss has been proven to be among the most efficient and longest lasting. If you are ready to get lean and energized like never before, this is the plan for you!

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Leg Extension Machine
  • Barbell
  • Flat Bench
  • Treadmill
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 00:30 rest
3 -- --:--:-- 30 -- 00:30
Default
Abs / Intermediate
3 sets, 00:01:00, 00:30 rest
3 -- 00:01:00 -- -- 00:30
Default
Quads / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Sprints you are going to go 20 seconds full sprint and then 10 seconds jogging. Repeat this back an forth without any rest in between until you have completed all of the repetitions. Make sure that you warm up your legs and stretch thoroughly before doing the HIIT sprint workout at the end.

This workout is designed to burn maximum fat and help tone your body quicker. The HIIT workout is more difficult then just going to the gym and jogging on a treadmill but it is way more efficient and the results are much quicker.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
3 sets, 10 reps, 02:30 rest
3 -- --:--:-- 10 -- 02:30
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Give a day in between lifting legs and doing the HIIT training. Your muscles need time to recover from the stress that you are going to put them through. Make sure that you are stretching and getting loose on the stationary bike before lifting your legs.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Sprints you are going to go 30 seconds full sprint and then 30 seconds jogging. Repeat this back an forth without any rest in between until you have completed all of the repetitions. Make sure that you warm up your legs and stretch thoroughly before doing the HIIT sprint workout at the end.

This workout is designed to burn maximum fat and help tone your body quicker. The HIIT workout is more difficult then just going to the gym and jogging on a treadmill but it is way more efficient and the results are much quicker.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 00:30 rest
3 -- --:--:-- 30 -- 00:30
Default
Abs / Intermediate
1 sets, 00:01:00, 00:30 rest
1 -- 00:01:00 -- -- 00:30
Default
Quads / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Sprints you are going to go 20 seconds full sprint and then 10 seconds jogging. Repeat this back an forth without any rest in between until you have completed all of the repetitions. Make sure that you warm up your legs and stretch thoroughly before doing the HIIT sprint workout at the end.

This workout is designed to burn maximum fat and help tone your body quicker. The HIIT workout is more difficult then just going to the gym and jogging on a treadmill but it is way more efficient and the results are much quicker.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
3 sets, 10 reps, 02:30 rest
3 -- --:--:-- 10 -- 02:30
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Give a day in between lifting legs and doing the HIIT training. Your muscles need time to recover from the stress that you are going to put them through. Make sure that you are stretching and getting loose on the stationary bike before lifting your legs.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Sprints you are going to go 30 seconds full sprint and then 30 seconds jogging. Repeat this back an forth without any rest in between until you have completed all of the repetitions. Make sure that you warm up your legs and stretch thoroughly before doing the HIIT sprint workout at the end.

This workout is designed to burn maximum fat and help tone your body quicker. The HIIT workout is more difficult then just going to the gym and jogging on a treadmill but it is way more efficient and the results are much quicker.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
3 sets, 40 reps, 00:30 rest
3 -- --:--:-- 40 -- 00:30
Default
Abs / Intermediate
1 sets, 00:01:00, 00:30 rest
1 -- 00:01:00 -- -- 00:30
Default
Quads / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Sprints you are going to go 20 seconds full sprint and then 10 seconds jogging. Repeat this back an forth without any rest in between until you have completed all of the repetitions. Make sure that you warm up your legs and stretch thoroughly before doing the HIIT sprint workout at the end.

This workout is designed to burn maximum fat and help tone your body quicker. The HIIT workout is more difficult then just going to the gym and jogging on a treadmill but it is way more efficient and the results are much quicker.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Beginner
3 sets, 12 reps, 02:00 rest
3 -- --:--:-- 12 -- 02:00
Default
Calves / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Give a day in between lifting legs and doing the HIIT training. Your muscles need time to recover from the stress that you are going to put them through. Make sure that you are stretching and getting loose on the stationary bike before lifting your legs.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Sprints you are going to go 30 seconds full sprint and then 30 seconds jogging. Repeat this back an forth without any rest in between until you have completed all of the repetitions. Make sure that you warm up your legs and stretch thoroughly before doing the HIIT sprint workout at the end.

This workout is designed to burn maximum fat and help tone your body quicker. The HIIT workout is more difficult then just going to the gym and jogging on a treadmill but it is way more efficient and the results are much quicker.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
3 sets, 40 reps, 00:30 rest
3 -- --:--:-- 40 -- 00:30
Default
Abs / Intermediate
1 sets, 00:01:00, 00:30 rest
1 -- 00:01:00 -- -- 00:30
Default
Quads / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Sprints you are going to go 20 seconds full sprint and then 10 seconds jogging. Repeat this back an forth without any rest in between until you have completed all of the repetitions. Make sure that you warm up your legs and stretch thoroughly before doing the HIIT sprint workout at the end.

This workout is designed to burn maximum fat and help tone your body quicker. The HIIT workout is more difficult then just going to the gym and jogging on a treadmill but it is way more efficient and the results are much quicker.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Beginner
3 sets, 12 reps, 02:00 rest
3 -- --:--:-- 12 -- 02:00
Default
Calves / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Give a day in between lifting legs and doing the HIIT training. Your muscles need time to recover from the stress that you are going to put them through. Make sure that you are stretching and getting loose on the stationary bike before lifting your legs.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Sprints you are going to go 30 seconds full sprint and then 30 seconds jogging. Repeat this back an forth without any rest in between until you have completed all of the repetitions. Make sure that you warm up your legs and stretch thoroughly before doing the HIIT sprint workout at the end.

This workout is designed to burn maximum fat and help tone your body quicker. The HIIT workout is more difficult then just going to the gym and jogging on a treadmill but it is way more efficient and the results are much quicker.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Lats primary Shoulders primary Quads primary Abs primary Chest primary Calves primary Triceps primary Hamstrings primary Biceps primary Muscles diagram

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Leg Extension Machine
  • Barbell
  • Flat Bench
  • Treadmill
Show All

214 people started this plan

No Reviews yet.

HIIT Workout Plan

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Leg Extension Machine
  • Barbell
  • Flat Bench
  • Treadmill
Show All

214 people started this plan