The Ultimate HIIT Workout Plan with PDF
HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity activity. This 4-week HIIT workout plan PDF will help boost your metabolism, burn calories, and improve your cardiovascular fitness.
What exactly is HIIT and how does it work?
If you’re looking to get fit and improve your overall health, then a high-intensity interval training (HIIT) workout plan could be just what you need.
So, what exactly is HIIT and how does it work?
HIIT is a type of cardiovascular exercise that involves alternating between periods of high-intensity and low-intensity exercise. The high-intensity intervals are typically performed at or near maximal effort, while the low-intensity intervals are performed at a lower intensity. The ratio of high-intensity to low-intensity intervals can vary, but a common approach is to perform one minute of high-intensity exercise followed by one minute of low-intensity exercise, repeating this pattern for a set number of rounds or for a set amount of time.
The Primary Benefits of HIIT
There are many benefits to incorporating HIIT into your workout routine. Some of the key benefits include:
Improved cardiovascular fitness: because they challenge the body to work harder and faster.
Increased metabolism: it means you’ll continue to burn calories long after your workout is over.
Versatility: HIIT workouts can be performed using a variety of exercises, including bodyweight exercises, cardio machines, and weight training exercises. This makes them highly adaptable to any fitness level or setting.
The best HIIT exercises
Let’s take a look at some of the best HIIT exercises to include in your workout plan.
Burpees: Burpees are a full-body exercise that work the muscles of the arms, legs, and core. To perform a burpee, start in a standing position and then drop down into a plank position. From there, do a push-up, jump your feet back up to your hands, and then jump into the air with your arms extended overhead.
2. Jumping jacks: Jumping jacks are a classic cardiovascular exercise that work the muscles of the legs, arms, and shoulders. To perform a jumping jack, start in a standing position with your feet together and your arms by your sides. Jump your feet out to the sides and bring your arms up above your head. Jump back to the starting position and repeat.
3. Mountain climbers: Mountain climbers are a great exercise for improving cardiovascular fitness and strengthening the muscles of the arms, legs, and core. To perform mountain climbers, start in a plank position with your hands on the ground and your feet on a bench or other elevated surface. Bring one knee in towards your chest, then switch legs and bring the other knee in. Keep switching legs and moving as quickly as possible.
4. Squat jumps: Squat jumps are a great exercise for improving leg strength and power. To perform a squat jump, start in a squat position with your feet shoulder-width apart and your arms by your sides. Jump up into the air and land softly back in the squat position. Repeat for the desired number of reps.
HIIT Chest Workout Routine
Dumbbell HIIT Workout Plan PDF
If you have dumbbells, you can use them to perform HIIT exercises. It will give you a better workout for the upper body.
Full Body HIIT Workout Plan PDF
The Ultimate 4-Week HIIT Workout Plan PDF
Now that you have a list of exercises to choose from, let’s take a look at a 4 week HIIT workout plan. This plan is designed to progressively increase in difficulty each week, so be sure to start at the appropriate level for your fitness level.
Week 1:
- Beginner: 3 rounds of each exercise, 30 seconds of work followed by 30 seconds of rest
- Intermediate: 4 rounds of each exercise, 45 seconds of work followed by 15 seconds of rest
- Advanced: 5 rounds of each exercise, 60 seconds of work followed by 30 seconds of rest
Exercise options:
- Burpees
- Jumping jacks
- Mountain climbers
- Squat jumps
Week 2:
- Beginner: 4 rounds of each exercise, 30 seconds of work followed by 30 seconds of rest
- Intermediate: 5 rounds of each exercise, 45 seconds of work followed by 15 seconds of rest
- Advanced: 6 rounds of each exercise, 60 seconds of work followed by 30 seconds of rest
Exercise options:
- Burpees
- Jumping jacks
- Mountain climbers
- Squat jumps
- High knees
- Plank jacks
Week 3:
- Beginner: 4 rounds of each exercise, 45 seconds of work followed by 15 seconds of rest
- Intermediate: 5 rounds of each exercise, 60 seconds of work followed by 30 seconds of rest
- Advanced: 6 rounds of each exercise, 75 seconds of work followed by 15 seconds of rest
Exercise options:
- Burpees
- Jumping jacks
- Mountain climbers
- Squat jumps
- High knees
- Plank jacks
- Lunges
- Push-ups
Week 4:
- Beginner: 5 rounds of each exercise, 45 seconds of work followed by 15 seconds of rest
- Intermediate: 6 rounds of each exercise, 60 seconds of work followed by 30 seconds of rest
- Advanced: 7 rounds of each exercise, 75 seconds of work followed by 15 seconds of rest
Exercise options:
- Burpees
- Jumping jacks
- Mountain climbers
- Squat jumps
- High knees
- Plank jacks
- Lunges
- Push-ups
- Squat thrusts
Remember to start at the appropriate level for your fitness level and gradually increase the difficulty as you progress through the weeks. It’s also important to warm up before starting your HIIT workout and cool down afterwards to prevent injury.
By following this 4 week HIIT workout plan, you’ll be well on your way to improving your cardiovascular fitness, burning calories, and getting in shape. So grab your workout clothes and get moving!
The Ultimate HIIT Workout Plan PDF
FAQs
As a general guideline, it is generally safe to do 2-3 HIIT workouts per week, with at least one day of rest in between sessions.
It is important to note that HIIT workouts are very intense and can be physically demanding, so it is essential to allow your body adequate time to recover between sessions. Overdoing it can increase the risk of injury and burnout.
About 20 to 45 minutes. Some HIIT workouts can be as short as 20 minutes, while others may last up to 45 minutes or longer.
As a general guideline, a beginner HIIT workout might consist of 3-4 rounds of 20-30 seconds of high-intensity exercise followed by 40-60 seconds of low-intensity exercise, for a total of 20-30 minutes. An intermediate or advanced HIIT workout might consist of 5-6 rounds of 30-45 seconds of high-intensity exercise followed by 15-30 seconds of low-intensity exercise, for a total of 30-45 minutes.
New research reveals that 60-second intervals are more effective for improving fitness than 30-second or 120-second rests. High intensity interval training (HIIT) is only effective for improving fitness when performed at 60-second intervals, according to new research.
Tabata is a specific type of HIIT that was developed by Dr. Izumi Tabata, a Japanese researcher. It consists of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).
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