Weekly HIIT Workout Plan Examples

Discover three diverse HIIT workout plans to boost your fitness routine.
By Taylor

Introduction to HIIT

High-Intensity Interval Training (HIIT) is a fantastic way to combine short bursts of intense exercise with periods of rest or lower-intensity exercise. This training style is not only effective for burning calories but also great for improving cardiovascular health and building muscle. Below, you’ll find three diverse examples of weekly HIIT workout plans, each tailored to different fitness levels and goals.

Example 1: Beginner-Friendly HIIT Workout Plan

This plan is perfect for those just starting their fitness journey or returning after a break. It focuses on fundamental movements and lower intensity to ensure safety and effectiveness.

In this plan, you will alternate between 20 seconds of high-intensity exercise and 40 seconds of rest. This allows your body to adapt to the new routines without overwhelming it.

  • Day 1: Full Body HIIT

    • Jumping Jacks
    • Bodyweight Squats
    • Push-Ups (knee or full)
    • Mountain Climbers
    • Plank Hold
    • Repeat the circuit 2-3 times with a 1-2 minute rest between circuits.

  • Day 2: Cardio Focus

    • High Knees
    • Butt Kickers
    • Side-to-Side Shuffles
    • Skaters
    • Repeat the circuit 2-3 times with a 1-2 minute rest between circuits.

  • Day 3: Core Strength

    • Bicycle Crunches
    • Leg Raises
    • Russian Twists
    • Plank Up-Downs
    • Repeat the circuit 2-3 times with a 1-2 minute rest between circuits.

  • Days 4-7: Rest or light activity (like walking or yoga) to allow your body to recover.

Example 2: Intermediate HIIT Workout Plan

This plan is designed for those who have some experience with HIIT workouts and are looking to increase their intensity and challenge themselves further.

You will alternate between 30 seconds of high-intensity exercise and 30 seconds of rest, pushing your limits while still allowing for recovery.

  • Day 1: Upper Body and Core

    • Burpees
    • Push-Ups
    • Plank Shoulder Taps
    • Tricep Dips (using a chair)
    • Russian Twists
    • Repeat the circuit 3-4 times with a 1 minute rest between circuits.

  • Day 2: Lower Body Blast

    • Jump Squats
    • Lunges (alternating)
    • Wall Sit
    • Calf Raises
    • Glute Bridges
    • Repeat the circuit 3-4 times with a 1 minute rest between circuits.

  • Day 3: Cardio and Agility

    • Sprint in Place
    • Lateral Bounds
    • Box Jumps (use a sturdy surface)
    • Skaters
    • Repeat the circuit 3-4 times with a 1 minute rest between circuits.

  • Days 4-7: Recovery days with light activities such as stretching or walking to maintain flexibility and mobility.

Example 3: Advanced HIIT Workout Plan

This plan is for seasoned fitness enthusiasts who are looking to maximize their workout efficiency and intensity. It includes a mix of complex movements and shorter rest intervals.

You will alternate between 40 seconds of high-intensity exercise and 20 seconds of rest, which will really get your heart rate up.

  • Day 1: Total Body Challenge

    • Thrusters (dumbbells or kettlebell)
    • Box Jumps
    • Push-Up to T-Pose
    • Kettlebell Swings
    • Plank Jacks
    • Repeat the circuit 4-5 times with a 1-2 minute rest between circuits.

  • Day 2: Speed and Agility

    • High Knees
    • Agility Ladder Drills
    • Speed Skaters
    • Broad Jumps
    • Repeat the circuit 4-5 times with a 1-2 minute rest between circuits.

  • Day 3: Strength and Power

    • Deadlifts (dumbbells or barbell)
    • Clean and Press
    • Front Squats
    • Push Press
    • Repeat the circuit 4-5 times with a 1-2 minute rest between circuits.

  • Days 4-7: Incorporate active recovery such as swimming, cycling, or yoga to enhance your overall performance and aid in recovery.

Notes for All Plans

  • Always warm up for at least 5-10 minutes before starting your HIIT workouts to prepare your body.
  • Cool down and stretch afterward to help with recovery and flexibility.
  • Adjust the intensity and duration according to your personal fitness level and goals.
  • Stay hydrated and listen to your body to prevent injury.

These examples of weekly HIIT workout plan example will not only help you structure your training week but also keep your workouts varied and engaging!