6 weeks 4 sessions/week
HIITCardioFat Loss
About This Plan
This six-week advanced HIIT program delivers four 30-minute sessions per week, each structured as three 8-minute AMRAP (As Many Rounds As Possible) blocks separated by 2-minute active recovery walks. Weeks 1–2 use a 30-seconds-on / 30-seconds-off work-to-rest ratio with moves like burpees, jump squats, mountain climbers, and kettlebell swings (16–20 kg). Weeks 3–4 shift to 40/20 intervals and add box jumps, battle ropes, and plyo push-ups. The final two weeks push to 45/15 Tabata-style rounds incorporating sled pushes, tuck jumps, and devil presses. Heart rate should stay in the 85–95% max HR zone during work intervals. Each session opens with a 3-minute dynamic warm-up and closes with a 3-minute cool-down and static stretch series targeting hip flexors, hamstrings, and thoracic spine.
What You'll Get
- Structured 6 weeks training program
- 4 workouts per week with rest days
- Progressive overload and periodization built in
- Exercise demonstrations and form cues
- Warm-up and cool-down routines
