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The Ultimate 6 Week HIIT Workout Plan (with PDF)
We’re proud to announce our Ultimate 6 week HIIT Workout Plan Program that is designed for weight loss as well as to improve your endurance and heart health.
HIIT is a highly effective and efficient workout style that combines short bursts of intense exercise with brief periods of rest or active recovery. This workout plan is perfect for those looking to maximize their time while achieving their fitness goals.
It’s for all fitness levels and abilities and includes a variety of exercises that will challenge your strength, endurance, and cardiovascular fitness.
Get ready to sweat, burn calories, and have fun with our HIIT Workout Plan!
Jump to the workout plan now!
Alternatively, you can download the free 6 Week HIIT Workout Plan PDF using the link below:
6 Week HIIT Workout Plan In a Nutshell
| Program style | HIIT |
| Program duration | 6 weeks |
| Workout duration | 40 mins |
| Scheduling | 4 days a week |
| Goal | Weight loss and improved fitness |
| Level | Beginners to advanced |
| Target Gender | Male and Female |
| Equipment needed | Bodyweight |
Who Is This HIIT Workout Plan For?
This program is designed for beginners and incorporates easy-to-adapt movement patterns for all general fitness levels.
While simple in nature, the program’s intensity means that you will develop improved muscular and cardiovascular endurance while also conditioning your joints.
Expect minor flexibility challenges as the intensity does lend itself to potential drops in form, and drops in form over wide ranges of motion drastically increase the risk of injury.
With that said, this HIIT workout plan for beginners is easily scalable for an intermediate to the advanced participant simply by the use of progressive overload and the implementation of more complex movement patterns.
A system of progression has been built into the program which you will learn more about as you read.
Will This HIIT Workout Plan Help me Build Muscle?
While our HIIT workout plan has been specifically designed for weight loss and primarily aims to burn calories and fat, it can also help build muscle to a certain extent.
In this workout plan, you will be performing short bursts of high-intensity exercises followed by rest or active recovery periods. This style of workout can help stimulate muscle growth by activating muscle fibers and promoting muscle protein synthesis.
Additionally, many HIIT exercises involve compound movements that engage multiple muscle groups simultaneously, which can help increase overall muscle mass.
However, if your primary goal is to build significant muscle mass, a more targeted resistance based training program may be more appropriate.
It’s also important to note that building muscle requires a combination of exercise and proper nutrition, including a calorie surplus and sufficient protein intake.
So, if your primary goal is to build muscle, you should consider adjusting your diet accordingly and incorporating resistance training into your workout plan.
Related: Try our 7-Day Keto Diet Plan
Will This HIIT Workout Plan Help Me Lose Weight?
One of the principal motivations behind people participating in high-intensity cardio workouts is the increased fat-burning potential.
This beginner’s HIIT workout plan is no different.
So how does HIIT rank so highly when it comes to healthy weight loss?
It’s in the way it processes nutrients for fuel. Your body enters an oxygen deficit when you perform at a high intensity as with HIIT.
That means your body is demanding more oxygen than your lungs are able to breathe and your heart is able to pump.
When this happens, your body switches to your fat stores in order to yield more energy per unit of mass.
That’s because fat has approximately twice the energy value of carbs per gram, so your body attempts to cancel out the oxygen deficit by increasing the caloric energy yield.
HIIT workouts have also been shown to produce a fat-burning effect for an extended period after the workout, which increases its fat-burning value.
Lastly, and especially with this HIIT workout plan, the resistance training exercises performed in this workout are sure to stimulate the muscles which will have an effect on muscle growth.
Muscle growth is an ideal adaptation because muscle is an active tissue that requires frequent energy input or calories.
That means the more muscle you have, the more energy is required, and this will often take the form of burning the body’s fat stores.
So will this HIIT workout help you lose weight? Of course, it will, but the key word to remember is “HELP”.
That’s because this workout program, or any other fat loss tool is merely a piece in a lifestyle puzzle that includes nutrition, recovery, hydration, and mental health.
HIIT Workout Plan Structure
This program is structured as a 6 week progressive program. This means that each week will progressively become more challenging.
Workouts will be performed every second day which means you will train 4 times per week. It is imperative to have an in-between rest day when it comes to HIIT training.
That’s because it allows your body to recover and repair. HIIT workouts can put a tremendous amount of stress on your muscular and cardiovascular systems.
By taking days off between sessions, you give your body time to replenish its energy stores (glycogen and ATP) and repair any damage that may have occurred during the workout.
The workouts are built around training splits.
| Day | Split |
|---|---|
| 1 | Core |
| 2 | Rest |
| 3 | Lower Body |
| 4 | Rest |
| 5 | Push Activation |
| 6 | Rest |
| 7 | Pull Activation |
The first workout focuses on the core (abs), the second on the lower body and legs, the third is a push exercise focus (chest and triceps) and the fourth and final workout of the week is a pull exercise-based workout (back and biceps).
Overall, this program is structured to provide a challenging and effective workout that targets different muscle groups and includes a mix of cardio and strength exercises.
Each daily session will consist of the following elements in chronological order:
- The warm up. Gets the blood pumping and stimulates the muscles in anticipation for the grilling it’s about to receive! We provide specific warm up exercises below.
- The actual HIIT workout.
- The cool down. Helps take your heart rate back down to normal and usually involves stretching.
1. The Warm Up
The warm-up is a 5-minute session that includes a series of dynamic stretches and exercises to get your body ready for the main HIIT workout.
It is designed to increase your heart rate, warm up your muscles, and prepare your body for the exercises.
| Dynamic Stretch (45 seconds) | How to Do It |
|---|---|
| Leg swings | Stand with your feet shoulder-width apart and swing one leg forward and back, then side to side, and finally in a circular motion. Repeat with the other leg. |
| Arm circles | Stand with your feet shoulder-width apart and extend your arms out to your sides. Make small circles with your arms, gradually increasing the size of the circles. |
| High knees | Stand with your feet hip-width apart and lift one knee up towards your chest, then lower it back down. Repeat with the other leg at a medium pace. |
| Butt kicks | Stand with your feet hip-width apart and kick one heel up towards your glutes, then lower it back down. Repeat with the other leg at a medium pace. |
| Walking lunges | Take a big step forward with one leg and lower your body down into a lunge position. Push off with your back foot and bring it forward to take another big step. Repeat for several reps. |
| Spiderman stretch | Start in a high plank position and bring one foot up to the outside of your hand. Hold for a few seconds, then switch sides. |
| Inch-worms | Stand with your feet hip-width apart and bend forward, placing your hands on the ground. Walk your hands forward until you’re in a high plank position, then walk your feet forward to meet your hands. |
2. The Actual HIIT Workout
The main workout is a 40-minute session that includes 8 different exercises that you will perform in a circuit format.
Each exercise is done for 45 seconds, followed by a 15-second rest.
After completing all exercises in the circuit, you will rest for 1 minute before starting the next round. You will repeat the circuit 4 times to complete the workout.
The exercises in each workout target different muscle groups and include a mix of cardio and strength exercises to challenge your body and keep your heart rate up, if you have a wearable fitness tracker, that will be a useful tool.
The workouts are designed to be intense, but you can adjust the intensity to your fitness level by modifying the exercises or taking breaks as needed.
You don’t have to obliterate yourself, It’s all about progress, not perfection.
3. The Cool Down
The cool-down is a 5-minute session that includes a series of static stretches and exercises to help your body recover and prevent injury.
The cool-down is designed to lower your heart rate, stretch your muscles, and help your body recover from the main workout. Do not force the stretches if you feel any unusual discomfort or pain.
| Stretch (hold for 30 seconds) | Target Muscles | How to Do It |
|---|---|---|
| Standing Hamstring Stretch | Hamstrings | Stand with feet hip-width apart and extend one leg forward, keeping it straight. Hinge forward at the hips and reach toward your toes. Hold for 30 seconds and switch sides. |
| Quad Stretch | Quadriceps | Stand with feet hip-width apart and bend one knee, bringing your heel toward your buttocks. Hold onto your ankle or foot with one hand and keep your knees close together. Hold for 30 seconds and switch sides. |
| Seated Forward Fold | Hamstrings and Lower Back | Sit on the floor with legs extended in front of you. Reach forward and try to touch your toes. Hold for 30 seconds. |
| Figure Four Stretch | Hips and Glutes | Lie on your back with knees bent and feet flat on the floor. Cross your left ankle over your right knee and gently pull your right knee toward your chest. Hold for 30 seconds and switch sides. |
| Shoulder Stretch | Shoulders and Upper Back | Stand with feet hip-width apart and reach one arm across your chest, using the other arm to gently pull it closer to your body. Hold for 30 seconds and switch sides. |
Equipment Used in the Program
This program is designed to minimize the use of complex fitness apparatus such as machines and heavy equipment, however, the progressions of intensity require equipment that adds resistance above and beyond what your body weight can provide.
Because of this, you will notice a gradual increase in the use of equipment as the weeks progress.
Equipment you will need includes:
- Kettlebells
- Dumbbells
- Resistance bands
- Medicine ball
- Swiss ball/yoga ball
- workout/yoga mat
The 6 Week HIIT Workout Plan
Week 1
Day 1
| Split | CORE ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Pike push-ups Swiss ball pikes Reverse crunches with leg extension Side plank with hip dips Mountain climbers Russian twists with medicine ball L-sits Bicycle crunches Rest 1 min |
Day 2 (REST)
Day 3
| Split | LOWER BODY ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Squat jumps Jumping sumo squats Squat jumps Frog jumps High knees Walking lunges Swiss ball hamstring curls Burpees Rest 1 min |
Day 4 (REST)
Day 5
| Split | PUSH ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Push-ups Tricep dips on parallel bars Dive bomber push-ups Plank with leg lifts Wall-assisted handstand push-ups Close-grip bench press Tricep dips with leg raise Tricep push-ups with hands on stability ball Rest 1 min |
Day 6 (REST)
Day 7
| Split | PULL ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Bar hangs Resistance band face pulls Eccentric pull-ups Resistance band lat pulldowns Mixed grip pull-ups Side lunges Chin-ups Resistance band reverse flyes Rest 1 min |
Week 2
Day 1
| Split | CORE ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Bicycle crunches Swiss ball pikes Reverse crunches with leg extension Plank jacks Mountain climbers Knee tucks Flutter kicks Scissor kicks Rest 1 min |
Day 2 (REST)
Day 3
| Split | LOWER BODY ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Squat jumps Kettlebell goblet squats Lateral jumps Kettlebell sumo squats High knees Walking lunges Kettlebell curtsey lunge Skater lunge Rest 1 min |
Day 4 (REST)
Day 5
| Split | PUSH ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Tricep kickbacks Diamond push-ups Skull crushers Tricep dips on parallel bars Push-up with renegade row Bench dips Tricep dips with leg raise Push-up holds Rest 1 min |
Day 6 (REST)
Day 7
| Split | PULL ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Chin-ups Bar hangs Bent over rows Resistance band curls Dumbbell rows Kettlebell rows Resistance band face pulls Resistance band reverse flyes Rest 1 min |
Week 3
Day 1
| Split | CORE ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Heel touches Swiss ball pikes Side plank dips Oblique crunches Mountain climbers Knee tucks Flutter kicks V-ups Rest 1 min |
Day 2 (REST)
Day 3
| Split | LOWER BODY ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Squat pulses Kettlebell goblet squats Lunge pulses Crab walks High knees Plank jacks Wall sits Skater lunge Rest 1 min |
Day 4 (REST)
Day 5
| Split | PUSH ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Push-ups with resistance bands Diamond push-ups Resistance band chest flyes Dumbbell chest press Push-up with renegade row Incline dumbbell chest press Tricep pushdowns with resistance bands Push-up holds Rest 1 min |
Day 6 (REST)
Day 7
| Split | PULL ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Resistance band rows Bar hangs Bent over rows Resistance band curls Dumbbell rows Kettlebell rows Resistance band face pulls Resistance band reverse flyes Rest 1 min |
Week 4
Day 1
| Split | CORE ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Reverse crunches Mountain climbers Hanging leg raises Spiderman plank Plank knee-ins Plank with shoulder taps Flutter kicks V-ups Rest 1 min |
Day 2 (REST)
Day 3
| Split | LOWER BODY ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Kettlebell front squats Kettlebell goblet squats Lunge pulses Kettlebell single-leg deadlifts Kettlebell windmills Lateral box jumps Kettlebell waiter’s walk Skater lunge Rest 1 min |
Day 4 (REST)
Day 5
| Split | PUSH ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Push-ups with resistance bands Resistance band chest flyes Resistance band chest flyes Skull crushers with dumbbells Tricep kickbacks with dumbbells Incline dumbbell chest press Close-grip push-ups with resistance bands Tricep pushdowns with resistance bands Rest 1 min |
Day 6 (REST)
Day 7
| Split | PULL ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Bent-over barbell rows Bar hangs Chin-ups with resistance bands Resistance band rows with twist Dumbbell bicep curls Pull-ups with pause Resistance band rows Resistance band reverse flyes Rest 1 min |
Week 5
Day 1
| Split | CORE ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Plank with hip dips Plank with side taps Side plank with leg raise Russian twist with medicine ball Bicycle crunches with twist Scissor kicks with twist Leg raises with hip thrust V-ups with kettlebell Rest 1 min |
Day 2 (REST)
Day 3
| Split | LOWER BODY ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Plie squats Kettlebell duck walk Kettlebell Romanian deadlifts Glute bridges Kettlebell windmills Kettlebell reverse lunges Kettlebell waiter’s walk Kettlebell sumo squats Rest 1 min |
Day 4 (REST)
Day 5
| Split | PUSH ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Resistance band incline chest press Resistance band chest press Resistance band chest flyes with twist Skull crushers with dumbbells Close-grip push-ups with resistance bands Resistance band tricep extensions with twist Dumbbell tricep kickbacks Tricep pushdowns with resistance bands Rest 1 min |
Day 6 (REST)
Day 7
| Split | PULL ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Resistance band bicep curls Bar hangs Hammer curls with dumbbells Preacher curls with dumbbells Resistance band rows with twist Resistance band rows with pause Back extensions Resistance band reverse flyes Rest 1 min |
Week 6
Day 1
| Split | CORE ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Oblique crunches Leg raises Flutter kicks Russian twist with medicine ball V-ups Plank with arm and leg raise Side plank with crunch Toe touches with medicine ball Rest 1 min |
Day 2 (REST)
Day 3
| Split | LOWER BODY ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Kettlebell swings Kettlebell deadlifts Kettlebell step-ups Kettlebell snatches Kettlebell side lunges Kettlebell lateral squats Kettlebell front rack lunges Kettlebell pistol squats Rest 1 min |
Day 4 (REST)
Day 5
| Split | PUSH ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Skull crushers with dumbbells Tricep kickbacks with dumbbells Resistance band chest flyes with twist Skull crushers with dumbbells Dumbbell chest press Tricep bench dips Dumbbell tricep kickbacks Tricep pushdowns with resistance bands Rest 1 min |
Day 6 (REST)
Day 7
| Split | PULL ACTIVATION |
| Workout | 4 sets of: 45 secs work / 15 secs rest Bent-over dumbbell rows with twist Australian chin up Resistance band lateral raises Front raises with dumbbells Resistance band rows with twist Resistance band seated rows Back extensions Resistance band reverse flyes Rest 1 min |
