The Ultimate HIIT Workout Plan 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.

If you’re looking to get fit and improve your overall health, then a HIIT workout plan could be just what you need.

What Exactly Is HIIT And How Does It Work?

High-intensity interval training (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 to no effort [2].

The ratio of high-intensity to low-intensity intervals can vary, but a common approach is to perform 30 seconds of high-intensity exercise followed by 30 seconds 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

During the intense intervals, your heart has to work harder to pump blood and oxygen to your body. By doing so, your heart’s endurance improves, resulting in a stronger cardiovascular system.

Increased metabolism

After doing a HIIT workout, you will continue to burn calories. This is known as the afterburn effect or post-exercise oxygen consumption (EPOC). Studies have shown that even after completing the exercise, your metabolic rate will be elevated for several hours [2].

Helps to lose fats

Studies have shown that combining HIIT exercise into your daily routine can help you to lose fat, which in turn results in losing weight. HIIT can produce similar fat loss results to traditional endurance training but in a more time-efficient manner. It helps to reduce body fats and waist circumference, especially for heavier individuals [3].

It is extremely versatile

HIIT workouts can be done using a variety of exercises such as bodyweight exercises or ones that incorporate equipment. This makes them highly suitable for individuals with different fitness levels and preferences.

The Best HIIT Exercises

Let’s take a look at some of the best HIIT exercises to include in your workout plan.

Burpees

Burpees is a full-body exercise that targets the arms, legs, and core muscles. To perform a burpee, start by standing with your feet hip-width apart. Squat down and place both hands on the floor, parallel to your shoulders. Shift your weight onto your hands and push both feet back into a high plank position. From there, do a push-up then jump your feet back just behind your hands. Stand back up to starting position and jump up with your hands extended above your head.

Jumping Jacks

Jumping jacks are a classic full-body exercise that is used in cardio sessions and warm-ups. This exercise primarily works the arm, leg, and shoulder muscles. To perform this exercise, you want to start by standing with your feet together, arms by your sides, and toes pointing forward. Bent your knees slightly and jump out to the sides. As you jump out, swing your arms above your head at the same time. Jump back to the starting position and repeat.

Mountain Climbers

Mountain climbers is a great exercise if you are looking to improve your cardiovascular endurance as well as strengthen the arm, leg, and core muscles.

To perform mountain climbers, start by getting into a high plank position. Place your hands on the ground, making sure that it is shoulder-width apart and parallel to your shoulders. Pull your right knee into your chest as far as you can and ensure that your arms do not go past your shoulders. Switch sides by placing your right knee back into the starting position, and pulling the left knee into your chest. Lower your hips down and alternate your left and right knees in and out, as fast as you can.

Always remember to inhale and exhale as you alternate your knees. 

Squat Jumps

Squat jumps are a great exercise if you would like to improve your leg strength and power. To perform a squat jump, start by getting into a squat position with your feet shoulder-width apart, arms by your sides, and knees bent. Take a deep breath in and exhale as you push your feet to jump up. Land softly back into the starting position. Repeat this, keeping the momentum.

Reverse Lunges

Reverse lunges is an exercise that helps to train the legs and glutes by placing weight on the upper legs.

To perform a reverse lunge, start by holding a dumbbell in each hand and place them by the sides of your body. Stand hip-width apart and shift your weight onto your left foot. Place your right foot back and bend your both knees until it is at a 90-degree angle. Stand by pushing both knees back up to standing position.

The Ultimate 4-Week HIIT Workout Plan

If you are looking for a bit more of a challenge and to completely transform your body, this may be the right program for you. The Ultimate 4-week HIIT Workout 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

List of exercises:

• Burpees
• Jumping jacks
• Mountain climbers
• Squat jumps

Sets and intervals:

Beginner Level

• Sets: 3 sets of each exercise
• Intervals: 30 seconds work, 15 seconds rest

Intermediate Level

• Sets: 4 sets of each exercise
• Intervals: 45 seconds work, 15 seconds rest

Advanced Level

• Sets: 5 sets of each exercise
• Intervals: 60 seconds work, 30 seconds rest

Week 2

List of exercises:

• Burpees
• Jumping jacks
• Mountain climbers
• Squat jumps
• High knees
• Plank jacks

Sets and intervals:

Beginner Level

• Sets: 4 sets of each exercise
• Intervals: 30 seconds work, 20 seconds rest

Intermediate Level

• Sets: 5 sets of each exercise
• Intervals: 45 seconds work, 30 seconds rest

Advanced Level

• Sets: 6 sets of each exercise
• Intervals: 60 seconds work, 30 seconds rest

Week 3

List of exercises:

• Burpees
• Jumping jacks
• Mountain climbers
• Squat jumps
• High knees
• Plank jacks
• Lunges
• Push-ups

Sets and intervals:

Beginner Level

• Sets: 4 sets of each exercise
• Intervals: 45 seconds work, 15 seconds rest

Intermediate Level

• Sets: 5 sets of each exercise
• Intervals: 60 seconds work, 30 seconds rest

Advanced Level

• Sets: 6 sets of each exercise
• Intervals: 75 seconds work, 45 seconds rest

Week 4

List of exercises:

• Burpees
• Jumping jacks
• Mountain climbers
• Squat jumps
• High knees
• Plank jacks
• Push-ups
• Squat thrusts

Sets and intervals:

Beginner Level

• Sets: 5 sets of each exercise
• Intervals: 45 seconds work, 20 seconds rest

Intermediate Level

• Sets: 6 sets of each exercise
• Intervals: 60 seconds work, 30 seconds rest

Advanced Level

• Sets: 6 sets of each exercise
• Intervals: 75 seconds work, 40 seconds rest

Remember that it is important to do some warm-up exercises before starting your HIIT workout and some cool-down stretches afterward to prevent injury.

By following this 4-week HIIT program, you’ll be well on your way to improving your cardiovascular endurance, and metabolism, and getting back in shape. So it’s time to put on your workout clothes and get moving!

Other HIIT Workout Plans

If you are looking for more HIIT workout routines, here are some exercises to try out at home or the next time that you are at the gym.

HIIT Chest Workout Routine

This at-home chest workout routine is great if you are busy and you don’t have much time to fit in a 30-45-minute workout into your daily routine. It also helps in building a stronger upper body!

Dumbbell HIIT Workout Plan

If you have dumbbells, you can also use them to perform HIIT exercises. Dumbbells will help you to focus on building strength and increase the workout intensity. 

Full Body HIIT Workout Plan

Try out this full body HIIT workout if you are looking to target all the parts of the body for maximum impact.

Download the HIIT Workout Plan PDF