Monday — HIIT Cardio
Estimated time: 20 minCircuit: 3 rounds. 30s work / 15s rest per exercise. Rest 90s between rounds.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jacks | 30s | - | |
| High Knees | 30s | - | |
| Burpees | 30s | - | |
| Mountain Climbers | 30s | - | |
| Squat Jumps | 30s | - |
Tuesday — Strength Circuit
Estimated time: 25 min3 rounds, minimal rest between exercises.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 3 | 12 | |
| Goblet Squats | 3 | 15 | |
| Dumbbell Row | 3 | 12 each | |
| Reverse Lunges | 3 | 10 each | |
| Plank to Push-up | 3 | 8 |
Wednesday — Rest / Active Recovery
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Light walk, stretching, or yoga. Keep moving but keep the intensity low.
Thursday — HIIT Tabata
Estimated time: 15 min4-minute Tabata blocks (20s work / 10s rest x 8 rounds). 3 blocks with 60s rest between blocks.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Block 1: Burpees | 8 | 20s work | |
| Block 2: Squat Jumps | 8 | 20s work | |
| Block 3: Mountain Climbers | 8 | 20s work |
Friday — Full Body Burn
Estimated time: 30 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Swings (or squat jumps) | 4 | 15 | |
| Push-up to Renegade Row | 3 | 10 | |
| Box Step-ups (or step-ups on stairs) | 3 | 12 each | |
| Russian Twists | 3 | 20 total | |
| Finisher: 30s sprint / 30s walk x 5 | - | 5 rounds |
Saturday — Rest Day
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Full rest. Your body repairs and gets stronger on rest days.
Sunday — Rest Day
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Full rest. Hydrate, eat well, and get ready for next week.
Tips: HIIT is demanding. If you are new to exercise, start with the Beginner Home Workout first and work up to this plan after a few weeks.
Always warm up for 3-5 minutes before HIIT (jumping jacks at half speed, light jogging in place). Cool down with walking and static stretches.
Pair this plan with the right nutrition. Use our Calorie Calculator to find a sustainable deficit. Check your Heart Rate Calculator to make sure you are hitting the right intensity zones.