HIIT PLANS

May 14, 2024By Gaurav Raheja
Gaurav Raheja

(High Intensity Interval Training) HIIT PLANS

Here are 8 different HIIT workout schedules for you to try out:


**1. Power Blast:**

- Warm-up: 5 minutes of light jogging or skipping rope

- Workout:

  - 20 seconds of squat jumps

  - 10 seconds of rest

  - 20 seconds of push-ups

  - 10 seconds of rest

  - 20 seconds of bicycle crunches

  - 10 seconds of rest

  - 20 seconds of burpees

  - 10 seconds of rest

- Repeat circuit 4 times

- Cool down: 5 minutes of stretching


**2. Cardio Inferno:**

- Warm-up: 5 minutes of dynamic stretches

- Workout:

30 seconds of jumping jacks

  - 30 seconds of high knees

  - 30 seconds of mountain climbers

  - 30 seconds of butt kicks

  - 30 seconds of plank

  - 30 seconds of rest

- Repeat circuit 5 times

- Cool down: 5 minutes of static stretching


**3. Full Body Burn:**

- Warm-up: 5 minutes of light jogging or cycling

- Workout:

  - 40 seconds of jump squats

  - 20 seconds of rest

  - 40 seconds of push-ups

  - 20 seconds of rest

  - 40 seconds of Russian twists

  - 20 seconds of rest

  - 40 seconds of burpees

  - 20 seconds of rest

- Repeat circuit 3 times

- Cool down: 5 minutes of stretching


**4. HIIT Fusion:**

- Warm-up: 5 minutes of dynamic stretches

- Workout:

  - 30 seconds of jumping lunges

  - 30 seconds of tricep dips

  - 30 seconds of plank with shoulder taps

  - 30 seconds of bicycle crunches

- 30 seconds of rest

- Repeat circuit 5 times

- Cool down: 5 minutes of static stretching


**5. Upper Body Blitz:**

- Warm-up: 5 minutes of light cardio (e.g., jogging or jumping jacks)

- Workout:

  - 45 seconds of push-ups

  - 15 seconds of rest

  - 45 seconds of shoulder presses (with dumbbells)

  - 15 seconds of rest

  - 45 seconds of tricep dips

  - 15 seconds of rest

- Repeat circuit 4 times

- Cool down: 5 minutes of stretching


**6. Lower Body Shred:**

- Warm-up: 5 minutes of dynamic stretches

- Workout:

  - 40 seconds of squats

  - 20 seconds of rest

  - 40 seconds of lunges (alternate legs)

  - 20 seconds of rest

  - 40 seconds of glute bridges

  - 20 seconds of rest

- Repeat circuit 4 times

- Cool down: 5 minutes of static stretching


**7. Core Crusher:**

- Warm-up: 5 minutes of light jogging or skipping rope

- Workout:

  - 30 seconds of plank

  - 30 seconds of Russian twists

  - 30 seconds of leg raises

  - 30 seconds of bicycle crunches

  - 30 seconds of rest

- Repeat circuit 5 times

- Cool down: 5 minutes of stretching


**8. Cardio Core Combo:**

- Warm-up: 5 minutes of dynamic stretches

- Workout:

  - 40 seconds of mountain climbers

  - 20 seconds of rest

40 seconds of plank jacks

  - 20 seconds of rest

  - 40 seconds of flutter kicks

  - 20 seconds of rest

  - 40 seconds of high knees

  - 20 seconds of rest

- Repeat circuit 3 times

- Cool down: 5 minutes of static stretching


Feel free to mix and match these workouts to keep your routine fresh and challenging!