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HIIT Workout Plan
Start Plan (PRO)

HIIT Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight
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HIIT Chest, Triceps, & Abs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
00:05:00 None
3 10 01:00
3 10 None
3 10 01:00
3 10 01:00
3 10 01:00
Push-Up   Video icon
3 20 None
Crunch   Video icon
3 30 00:30
Plank   Video icon
3 00:01:00 00:30
Sprint   Video icon
1 8 None

Notes:

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.

HIIT Legs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
00:05:00 None
3 10 01:00
3 10 None
3 10 02:30
3 12 01:00

Notes:

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.

HIIT Back, Biceps & Abs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
00:05:00 None
3 10 01:00
3 10 01:00
3 10 None
3 10 01:00
3 20 None
3 20 01:00
Sprint   Video icon
1 8 None

Notes:

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.

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

Workout 1

Muscles front back Shoulders blue Triceps blue Abs blue Glutes blue Hamstrings blue Lowerback blue Forearms blue Hipflexors blue Triceps orange Chest orange Quads orange Abs orange

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