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4-Day HIIT Training Plan: Weekly Training Plan


Introducing our dynamic and invigorating 4-day HIIT training plan, specially crafted to accelerate weight loss and boost overall fitness levels. High-Intensity Interval Training (HIIT) is renowned for its remarkable ability to incinerate calories, enhance cardiovascular endurance, and sculpt a leaner, stronger physique. Whether you're a fitness enthusiast or a beginner seeking a transformative workout regimen, this plan is designed to ignite your metabolism and propel you closer to your weight loss goals.


Day 1: Full Body HIIT


  • Warm-up: 5 minutes of light jogging or jumping jacks

  • Circuit (Perform each exercise for 40 seconds, followed by 20 seconds of rest):

  • Jump Squats

  • Push-ups

  • Mountain Climbers

  • Dumbbell Thrusters (squat to shoulder press)

  • Burpees

  • Plank (Hold for 40 seconds)

  • Repeat the circuit 3 times.

  • Cool-down: 5 minutes of walking and static stretching.


Day 2: Cardio Blast HIIT


  • Warm-up: 5 minutes of dynamic stretching (arm circles, leg swings, etc.)

  • Circuit (Perform each exercise for 40 seconds, followed by 20 seconds of rest):

  • High Knees

  • Jumping Lunges

  • Bicycle Crunches

  • Box Jumps (use a stable platform or step)

  • Speed Skaters

  • Russian Twists

  • Repeat the circuit 4 times.

  • Cool-down: 5 minutes of light jogging and static stretching.


Day 3: Upper Body & Core HIIT


  • Warm-up: 5 minutes of light cardio (jump rope, brisk walking, etc.)

  • Circuit (Perform each exercise for 40 seconds, followed by 20 seconds of rest):

  • Dumbbell Renegade Rows

  • Push-up to Shoulder Taps

  • Dumbbell Bicep Curls

  • Plank Jacks

  • Dumbbell Tricep Kickbacks

  • V-ups (or modified crunches)

  • Repeat the circuit 3 times.

  • Cool-down: 5 minutes of walking and static stretching.


Day 4: Lower Body HIIT


  • Warm-up: 5 minutes of dynamic movements (leg swings, leg raises, etc.)

  • Circuit (Perform each exercise for 40 seconds, followed by 20 seconds of rest):

  • Dumbbell Goblet Squats

  • Jumping Sumo Squats

  • Dumbbell Lunges (alternating legs)

  • Plyometric Box Step-ups

  • Glute Bridges

  • High-Intensity Running in Place

  • Repeat the circuit 4 times.

  • Cool-down: 5 minutes of light jogging and static stretching.


Notes:

  • For each exercise, focus on maintaining proper form and performing the movements with intensity.

  • Adjust the rest intervals and exercise duration as needed based on your fitness level.

  • Stay hydrated throughout the workout and listen to your body. If you feel overly fatigued or experience pain, take a break.

  • Combine this HIIT training plan with a balanced, healthy diet to maximize weight loss results.

We've just rolled out an incredible 4-day HIIT Training Program that's perfect for anyone looking to level up their fitness game and achieve remarkable results. But here's the real kicker – we need your help to spread the word and inspire others to join in on this fitness journey!


Sharing is caring, and when it comes to promoting a healthier lifestyle, nothing beats the power of word-of-mouth. So, if you've experienced the benefits of this workout plan firsthand or know someone who would absolutely rock this routine, we urge you to share this blog post with your friends, family, and colleagues.

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