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Get In Shape For The Summer With This Awesome 4 Week HIIT Training!

Get In Shape For The Summer With This Awesome 4 Week HIIT Training!

Here's an awesome HIIT (High-Intensity Interval Training) workout plan for a week to help you maximize your fitness goals and challenge your body:

Day 1: Full-Body HIIT Circuit

  • Warm up: 5 minutes of light cardio (e.g., jogging or jumping jacks)
  • Perform each exercise for 40 seconds, followed by a 20-second rest. Complete 3 rounds with a 1-minute rest between rounds.
    1. Burpees
    2. Mountain climbers
    3. Jump squats
    4. Push-ups
    5. High knees
    6. Plank
    7. Bicycle crunches
    8. Russian twists

Day 2: Cardio HIIT

  • Warm up: 5 minutes of dynamic stretches
  • Perform 30 seconds of each exercise with a 15-second rest between exercises. Complete 4 rounds with a 1-minute rest between rounds.
    1. Jumping lunges
    2. Skater jumps
    3. Jumping jacks
    4. High knees
    5. Burpees

Day 3: Upper Body HIIT

  • Warm up: 5 minutes of light cardio
  • Perform each exercise for 40 seconds, followed by a 20-second rest. Complete 3 rounds with a 1-minute rest between rounds.
    1. Push-ups
    2. Plank shoulder taps
    3. Dumbbell rows
    4. Tricep dips
    5. Standing dumbbell curls
    6. Overhead press

Day 4: Active Rest

  • Engage in a low-impact activity such as walking, swimming, or yoga to promote recovery and flexibility.

Day 5: Lower Body HIIT

  • Warm up: 5 minutes of dynamic stretches
  • Perform each exercise for 40 seconds, followed by a 20-second rest. Complete 3 rounds with a 1-minute rest between rounds.
    1. Squat jumps
    2. Lunge jumps
    3. Bulgarian split squats
    4. Glute bridges
    5. Sumo squats
    6. Calf raises

Day 6: Tabata HIIT

  • Warm up: 5 minutes of light cardio
  • Perform each exercise for 20 seconds, followed by a 10-second rest. Complete 8 rounds before moving to the next exercise.
    1. High knees
    2. Burpees
    3. Mountain climbers
    4. Jump squats

Day 7: Active Rest or Complete Rest

  • Listen to your body and choose between an active rest day or a complete rest day to allow your body to recover fully.

Remember to cool down and stretch after each workout to reduce muscle soreness and prevent injury. Adjust the intensity and duration of exercises based on your fitness level, and always consult with a healthcare professional before starting a new exercise program. Stay consistent, challenge yourself, and enjoy the benefits of HIIT training!

Continue the program for a month-long HIIT training program that builds upon the weekly workout plan:

Week 1: Same as the previous weekly plan.

Week 2: Day 1: Full-Body HIIT Circuit Day 2: Cardio HIIT Day 3: Upper Body HIIT Day 4: Active Rest Day 5: Lower Body HIIT Day 6: Tabata HIIT Day 7: Active Rest or Complete Rest

Week 3: Day 1: Full-Body HIIT Circuit Day 2: Cardio HIIT Day 3: Upper Body HIIT Day 4: Active Rest Day 5: Lower Body HIIT Day 6: Tabata HIIT Day 7: Active Rest or Complete Rest

Week 4: Day 1: Full-Body HIIT Circuit Day 2: Cardio HIIT Day 3: Upper Body HIIT Day 4: Active Rest Day 5: Lower Body HIIT Day 6: Tabata HIIT Day 7: Active Rest or Complete Rest

As you progress through the month, try to challenge yourself by increasing the intensity, adding weights, or doing more repetitions of each exercise. Additionally, feel free to switch up the exercises within each category to keep the workouts exciting and target different muscle groups.

Remember to prioritize rest and recovery, maintain proper form during exercises, and listen to your body. If you feel any pain or discomfort, adjust the workouts accordingly.

By following this month-long HIIT training program, you'll be able to improve your cardiovascular fitness, build strength, and experience the benefits of high-intensity interval training. Enjoy the journey and celebrate your progress along the way and look amazing for the summer!