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4 Week HIIT Workout Plan: Minerals and vitamins are very important in boosting the overall body health and thus, these are the benefits of weight loss.
Here is your perfect start for getting you ready for HIIT this 4-week workout plan for HIIT. This plan is focused to achieve higher results in the shortest period of time and it is a powerful combination of intervals and various kinds of exercises that will increase your endurance level, burn calories and create your dream body.
This unique fitness experience will be beneficial for novices as well as active people who want to get new records and recharge their batteries. Transition from the usual monotonous exercise regime to performing one that is more exciting and rigorous then one can ever think of so as to come out fitter.
Allow us to introduce you to the glorious world of HIIT workout plans that’ll surely bring out the beast in you.
4 Week HIIT Training Schedule
Here we provide a 4-week HIIT workout plan that will ensure you get the best of your workouts in minimal time. You will switch between high intensity intervals and thus improve endurance, as well as work on different muscle groups to help you lose calories and shape your body. Make yourself ready for an extraordinary journey to the world of fitness!
Week 1: Foundation Building
Day 1:
- Warm-up: 5 minutes warm up (e. g. jumping jacks)
- HIIT Circuit: Do each of the exercises for 40 seconds with a 20 seconds break in between and complete the circuit 3 sets.
- Jumping jacks
- Squat jumps
- Mountain climbers
- Push-ups
- High knees
- Cool down: Five rather simple stretching movements, lasting 1 minute each
Day 2:
Active Rest Day: Participate in recreational activities as part of recovery and following adoption; these activities include; walking, swimming and performing yoga.
Day 3:
- Warm-up: 5 minutes of active warm up which include things like; rotary arm movements, swinging of legs.
- HIIT Circuit: Do each of the exercises for 40 seconds, take a break for 20 seconds then do the entire circuit in three sets.
- Burpees
- Bicycle crunches
- Plank
- Jump lunges
- Russian twists
- Cool down: 5 mins of static stretching cold proper (for example, hamstring stretch, chest stretch).
Day 4:
Active Rest Day: Take moderate exercises like walking, swimming, or performing yoga sessions for helping in recovery and relaxation.
Day 5:
- Warm-up: Warm-up of little cardiovascular exertion (for example, jumping jacks, march in place)
- HIIT Circuit: Do each of the exercises for 40 seconds, then take a 20 second break, and then go through the entire circuit three times.
- High-intensity interval sprinting meaning sprinting for the next 30 secs then walking recovery for the next 30 secs.
- Push-ups
- Squat jumps
- Plank
- Jumping lunges
- Cool down: In my group 5 minutes of stretching exercises
Day 6 and Day7:
Rest and Recovery: Let your body detoxify and recuperate in a bid to prepare for the next week to come.
Week 2: Intensification
Day 1:
- Warm-up: 5 minutes of light exercise (e. g. , jogging in-place, cycling with legs)
- HIIT Circuit: We will first do each of the exercises for 45 seconds and then we will rest for 15 seconds and then do all the exercises 4 sets.
- Box jumps
- Mountain climbers
- Tricep dips
- Jump squats
- Bicycle crunches
- Cool down: 5 minutes of static stretches means that the participants performed the stretching exercises like quadriceps stretch, over head shoulder stretches.
Day 2:
Active Rest Day
Day 3:
- Warm-up: Dynamic warm up which lasts for five minutes and includes arm circles and leg swings.
- HIIT Circuit: Do each of the exercises for 45 seconds, followed by a 15-second break and the cycle should be repeated four times.
- The last exercise is called burpees with a tuck jump.
- Russian twists with a medicine ball
- Plank with shoulder taps
- Plyometric lunges
- Reverse crunches
- Cool down: ten stretching exercises that could be done within 5 minutes
Day 4:
Active Rest Day
Day 5:
- Warm-up: 5 mins of warm-up exercise (e. g. , jumping jacks, marching in place)
- HIIT Circuit: The exercise is as follows: For each exercise, do the movement for 45 seconds, take a 15 second break and then repeat the circuit four times.
- Sprint hills – Here you will have to sprint for 30 seconds and then for a 30 second walking break.
- Push-ups with a clap
- Jumping jacks
- Side plank hip dips right side and then left side
- Cool down: It is common practice to spend 5 minutes performing the stretching exercises.
Day 6 and Day 7 are the last 2 days of the planning cycle where everyone engages in critical thinking, creativity and decision making on the work plans as pre production.
Rest and Recovery: As much as you may begin to get comfortable with the routines of the week, it’s important that you give your body a break and prepare to bust it again the next week.
Week 3:Variation and Challenge
Day 1:
- Warm-up: Light exercise such as light jogging, cycling for about five minutes.
- HIIT Circuit: Do each of the exercises for 50 seconds and then have a 10 seconds break between the exercises and do the entire circuit four times.
- Plyometric push-ups
- Squat jumps with a turn of one and half round
- It turns out that mountain climbers have a foreign twist.
- The exercise performed next was bicycle crunch with a medicine ball.
- Plank jacks
- Cool down: 5 static stretches that can be performed for five minutes, for instance, quad stretch and shoulder stretch.
Day 2:
Active Rest Day
Day 3:
- Warm-up: Warming up for at least 5 minutes could involve certain motions such as rotation of the arms and legs, kicking and pedaling.
- HIIT Circuit: Do each of the exercises for 50 seconds followed by a 10 second break and do each of the circuits 4 times.
- A type of burpee exercise combined with a leap through the legs and two full rotations in the air.
- Side-to-side box jumps
- Push-up to renegade row
- They practiced jump squats and then dropped the balls in a medicine ball slam.
- Russian twists with a weighted plate The Russian twist with a weighted plate is a more challenging workout as compared to the category above.
- Cool down: Some like some five minutes of stretching exercises
Day 4:
Active Rest Day
Day 5:
- Warm-up: 5 minutes of jumping jacks, marching in place or any other light cardio exercise of your choice.
- HIIT Circuit: You want to do each exercise for 50 seconds, rest interval is 10 seconds and you should do the entire circuit for 4 sets.
- With 30 seconds sprinting and 30 seconds walking recovery the best exercise I have performed is the hill sprints.
- Most particularly, these are the plyometric push-ups with a clap.
- Another would be a high knee skip involving, of course, the jump rope.
- Side plank with leg lifts both – right side and left side.
- This one is a repeat from the abdominal exercises; however, in this case, the stability ball is included into the movements: reverse crunches.
- Cool down: 5 stretches that can be done in a span of 5 minutes
Day 6 & Day 7:
Rest and Recovery: Let your body get some much needed rest so you’re ready to go for next week.
Week 4: Advanced Intensity
Day 1:
- Warm-up: Light exercise such as jogging, cycling etc for 5 minutes.
- HIIT Circuit: Do each of the exercises for 60 seconds, rest for 15 seconds and complete the circuit four times.
- Depth jumps
- Spiderman push-ups
- Actually I prefer the twist to the normal lunges you do by simply leaping from side to side.
- It is called plank with a knee to elbow.
- V-ups
- Cool down: Static stretching exercise involving quad stretch, shoulder stretch for example should take five minutes.
Day 2:
Active Rest Day
Day 3:
- Warm-up: liberal warm up consisting of 5 minutes of dynamic stretching exercises such as the arm circles, leg swings etc.
- HIIT Circuit: Do each movement for 60 seconds, take 15 seconds of break and then continue; the total set must be repeated 4 times.
- Basically, trained gymnasts perform burpees with an execution of a triple tuck jump.
- These final two exercises include box jumps with added knee tucks.
- Pike push-ups
- Split squat jumps
- Windshield wipers
- Cool down: A minimum of five minutes of stretching exercises
Day 4:
Active Rest Day
Day 5:
- Warm-up: 5-10 minutes light warm up exercises that include jumping jacks, marching on the spot, etc.
- HIIT Circuit: Do each exercise for one specific minute, pause for half a minute and go through the entire schedule four times.
- Hill sprints – for 30 seconds sprinting than for 30 seconds walk.
- This type of push-ups requires the individual to push himself off the ground and clap as well as tuck his knees at the same time.
- Star jumps
- Side plank with hip dips & leg raises on both sides
- Hanging leg raises
- Cool down: five minutes of stretching The following are five minutes of stretching:
The seventh day when Wanderlust visited Best Practice was apparently also the seventh day in the rehearsal of Tyrone.
Rest and Recovery: Let your body recuperate so that you can start the week that is coming with full energy.
Note: You can also add more breaks, increase the intensity of each exercise, the duration of the exercises in the particular week as per your fitness level and your aims. If any of the exercises are deemed uncomfortable or painful, hear your body and change it to a better one. Drink lots of water, keep good posture, and talk to health care providers before beginning any exercise routine.
It is advisable that you come up with a consistent signal as this will ensure maximum outcomes. As with all the workouts, enjoy HIIT and have fun whilst pushing yourself to the limits!
High Intensity Interval Training or commonly known as HIIT Fitness Exercise Program that aims on achieving the ultimate goal of losing weight.
HIIT Workout Plan for Weight Loss
If you are determined to lose that belly fat, HIIT workout plan is your ally. HIIT is a combination of exercises performed at maximum capacity for 20 to 90 seconds and then the break of the same duration.
Method:
In the HIIT workout plan you’ll perform vigorous exercises followed by periods of activity break that are also intense. This is a way that increases your cardiovascular fitness levels while also keeping your muscle quality high.
It’s one of the most flexible routines as you can select from various forms of exercise like burpees, sprints, and jump squats and most importantly… That is why having a few sessions per a week can bring a lot to the weight loss process.
Benefits:
There are numerous other advantages of the HIIT workout plan apart from the weight loss. This makes it effective in raising the general fitness of an individual, raises the stamina and raises metabolic rate even after exercise.
Also, HIIT is efficient than other forms of exercising as it produces maximum outcome in minimal time thus ideal for time-conscious persons. Here’s something that is good, timely, and fun to make the pounds melt off and thus, accomplish your weight loss goals.
HIIT Workout Plan Gym
Upgrade your existing gym routine with HIIT workout plan to achieve better results! HIGH INTERVAL TRAINING also known as HIIT is an exciting and effective way of exercising that yields excellent outcomes in limited time. No matter if you are a newcomer to the gym or a professional, HIIT will add juice to your workouts and help to achieve your objectives.
Method:
In HIIT workout plan, you exercise at fast speed therefore exerting pressures on the body followed by short intervals of light exercise or resting. This fashion of taking turns where a certain portion of the body works at increased intensity then followed by relaxing at evenly paced rates means that the heart rate and hence calorie intake is optimized, besides the metabolism level being stepped up.
HIIT workouts are very flexible, meaning that you can include different exercises such as burpees, kettlebell swings, jump squats among others. Also, it allows you to personalize the time and force exerted for strength training depending on your physical ability and desire.
Benefits:
There are quite a number of benefits which are associated with the workout plan of HIIT at the gym center. It also consumes calories during your workout as well as after you are done, due to the raise in the metabolic rate. HIIT increases one’s cardiovascular fitness, endurance and lean muscle mass.
Also in this manner, it can be convenient as it has been proved that short HIIT sessions are possible to provide the same or a better impact than the long moderate-intensity exercising.
HIIT Workout Routine Benefits
- Prepare yourself for a change in your workouts as we explain in detail why HIIT is the best workout you will ever do. HIIT thus provides a dynamic and motivating way of doing fitness training ranging from weight loss to better heart health.
- Here are some effective benefits discover:Here are some effective benefits discover:
- Helps to reduce weight and possesses fat trimming abilities, by burning calories at a rather accelerated rate.
- Raises metabolism levels that make you place more energy when you are even at rest after having exercised.
- Reduces the effects of cardiovascular diseases and raises general health fitness.
- Enhance muscle strength and pulmonary capacity so that you can easily overcome rigorous sessions.
- Helps in retained muscle mass as well as facilitates reduction of fat for the development of a muscular and ripped body.
- Take a shorter time from your exercise regimen and yet get the best out of it.
- Improves the ability of insulin to control the blood sugar levels, this is helpful in controlling diabetes.
- Paradoxically, it stimulates the liver to produce more growth hormone which is good for muscular growth as well as for anti aging.
- A list of exercises provided and the formats available are many, hence making it effective in accommodating all users.
- Instead of being mundane and tiresome to perform, it offers a great workout regime that is full of excitement and helps keep you on your toes.
Conclusion
The HIIT workout plan is perfect for those individuals who want to see the best results in the shortest amount of time. This type of training is high-intensity and features short exercise sessions which are followed by even shorter resting periods, HIIT is highly beneficial and demanding. It’s a great method to shed some calories and overall fat while increasing the metabolic rate, enhancing cardiovascular system and endurance.
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FAQ‘s
Ques -1 What is a HIIT workout plan?
A HIIT workout plan is a structured fitness program that incorporates High-Intensity Interval Training (HIIT) techniques. It involves alternating between intense exercise intervals and short recovery periods to maximize results and improve overall fitness.
Ques -2 What are the basics of a HIIT workout?
The basics of a HIIT workout involve alternating between short bursts of high-intensity exercises and brief recovery periods. This method helps to elevate heart rate, burn calories, and improve overall fitness in a time-efficient manner.
Ques -3 How many exercises should be in a HIIT?
The number of exercises in a HIIT workout can vary depending on the duration and intensity of the session. Typically, a HIIT workout may include 5 to 10 different exercises performed in intervals.
Ques -4 Why is HIIT effective for fat loss?
HIIT is effective for fat loss because it combines high-intensity exercise with short recovery periods, leading to increased calorie burn during the workout and a boost in metabolism, resulting in fat loss over time.
