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HIIT 100 Workout Plan
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HIIT 100 Workout Plan

30 Days / 6 Days per Week / Expert
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5
  • Day #6

Chest/Back/Abs A HIIT 100 Workout

Exercise Sets/Distance Reps/Time Rest (min)
13 10 1.0
3 10 1.0
3 15 1.0
13 10 1.0
3 10 1.0
3 15 1.0
10 10 1.0
Crunch   Video icon
10 10 1.0
10 10 1.0

Notes:

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

Legs/Triceps/Calves A HIIT 100 Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
13 10 1.0
3 10 1.0
3 15 1.0
3 15 1.0
13 10 1.0
3 15 1.0
13 10 1.0
3 15 1.0
10 10 1.0

Notes:

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

Shoulders/Traps/Biceps/Forearms A HIIT 100 Workout

Exercise Sets/Distance Reps/Time Rest (min)
13 10 1.0
3 10 1.0
3 15 1.0
13 10 1.0
13 10 1.0
3 15 1.0
13 10 1.0
10 10 1.0

Notes:

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

Chest/Back/Abs B HIIT 100 Workout

Exercise Sets/Distance Reps/Time Rest (min)
13 10 1.0
3 10 1.0
3 15 1.0
13 10 1.0
3 10 1.0
3 15 1.0
10 10 1.0
Crunch   Video icon
10 10 1.0
10 10 1.0

Notes:

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

Legs/Triceps/Calves B HIIT 100 Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
13 10 1.0
3 10 1.0
3 15 1.0
3 10 1.0
13 10 1.0
3 15 1.0
13 10 1.0
3 15 1.0
10 10 1.0

Notes:

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

Shoulders/Traps/Biceps/Forearms B HIIT 100 Workout

Exercise Sets/Distance Reps/Time Rest (min)
13 10 1.0
3 10 1.0
3 15 1.0
13 10 1.0
13 10 1.0
3 15 1.0
13 10 1.0
10 10 1.0

Notes:

For the exercises with 13 sets then choose a weight that is 50% of your 10RM for the first 10 sets and then increase the weight to your 10RM for the last 3 sets and go to failure.

For the exercises with 3 sets then choose a weight that is equal to either your 10RM or your 15RM depending on the number given and then go to failure on each set. For the power clean and presses choose a relatively light weight and be sure to get every rep with good form.

Make sure to use strong explosive movements, maintain good form, and DO NOT take longer than 1 minute of rest in between each set. Every week aim to decrease your rest time by 10 seconds (50 seconds for week 2, 40 seconds for week 3, etc.)

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Biceps blue Middleback blue Triceps blue Neck blue Traps blue Forearms blue Calves blue Lats blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Quads blue Lats orange Chest orange Quads orange Middleback orange Abs orange
JoelJonathan
over 1 year ago #

I am almost through 30 days of the HIIT 100 plan and I think that I will continue doing it for another 30 days. Overall, I am very pleased with the results I got.

One of the really nice things about the way that the HIIT 100 routine is structured is that it forced me to get out of the mindset of "just keep adding more weight". I think that people often get stuck into the rut of only changing one element of their workouts: adding more weight; and instead, they lose out on a lot of the gains that can come with changing some of the other variables like rest times, sets, reps, exercise frequency, exercise order, pace, etc.

I will say that this is a very challenging workout but the nice thing is that you really don't have to work with huge loads bc the maximum weight you really should ever be doing on the HIIT 100 is a weight that you can do for your 10RM. Even though I used lighter weights than I usually do I was EXHAUSTED by the end of many of the workouts - often, even when I couldn't complete the entire workout.

The only potential downside to this workout for me, and likely for some other people that have front delt/shoulder or pressing dominant issues is that there are a lot of pressing days in this plan. I would recommend maybe substituting some more pulling/back work for at least some of the pressing but that is just a personal thing.

Overall, you really can't beat a plan that will burn fat while at the same time slightly increasing strength (or at least maintaining strength) and also packing on muscle mass.

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1 Review
  • JoelJonathan
    over 1 year ago #

    I am almost through 30 days of the HIIT 100 plan and I think that I will continue doing it for another 30 days. Overall, I am very pleased with the results I got.

    One of the really nice things about the way that the HIIT 100 routine is structured is that it forced me to get out of the mindset of "just keep adding more weight". I think that people often get stuck into the rut of only changing one element of their workouts: adding more weight; and instead, they lose out on a lot of the gains that can come with changing some of the other variables like rest times, sets, reps, exercise frequency, exercise order, pace, etc.

    I will say that this is a very challenging workout but the nice thing is that you really don't have to work with huge loads bc the maximum weight you really should ever be doing on the HIIT 100 is a weight that you can do for your 10RM. Even though I used lighter weights than I usually do I was EXHAUSTED by the end of many of the workouts - often, even when I couldn't complete the entire workout.

    The only potential downside to this workout for me, and likely for some other people that have front delt/shoulder or pressing dominant issues is that there are a lot of pressing days in this plan. I would recommend maybe substituting some more pulling/back work for at least some of the pressing but that is just a personal thing.

    Overall, you really can't beat a plan that will burn fat while at the same time slightly increasing strength (or at least maintaining strength) and also packing on muscle mass.

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