HIIT PLANS
(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!