Best HIIT Workout For Weight Loss

General Warm-up/Flexibility Routine:

  • Lunges (body weight) - 10 reps
  • Heel to Bum Kicks - 25 yards
  • High Knees - 25 yards
  • Arm Circles - 20 reps
  • Trunk Twists - 20 reps
  • Side Bends - 20 reps

Weeks 1 and 2

  • Monday - Weight Training (Chest and Shoulders)
  • Tuesday - PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat (8 Minutes Total). Then body weight exercises - press ups 4 x 15, ab crunches 4 x 15, mountain climbers 3 x 30 seconds.
  • Wednesday - Weight Training (Back and Biceps)
  • Thursday - HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat (8 Minutes Total), Then body weight exercises - press ups 4 x 15, ab crunches 4 x 15, mountain climbers 3 x 30 seconds.
  • Friday - Weight Training (biceps and triceps)
  • Saturday - Weight Training - (Legs)
  • Sunday - Rest

Weeks 3 and 4

  • Monday - Weight Training (Chest and Shoulders)
  • Tuesday - PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat (10 Minutes Total). Then body weight exercises - press ups 4 x 15, ab crunches 4 x 15, mountain climbers 3 x 30 seconds.
  • Wednesday - Weight Training (Back and Biceps)
  • Thursday - HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat (10 Minutes Total), Then body weight exercises - press ups 4 x 15, ab crunches 4 x 15, mountain climbers 3 x 30 seconds.
  • Friday - Weight Training (biceps and triceps)
  • Saturday - Weight Training - (Legs)
  • Sunday - Rest

Weeks 5-6

  • Monday - Weight Training (Chest and Shoulders)
  • Tuesday - PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat (12 Minutes Total). Then body weight exercises - press ups 4 x 15, ab crunches 4 x 15, mountain climbers 3 x 30 seconds.
  • Wednesday - Weight Training (Back and Biceps)
  • Thursday - HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat (12 Minutes Total), Then body weight exercises - press ups 4 x 15, ab crunches 4 x 15, mountain climbers 3 x 30 seconds.
  • Friday - Weight Training (biceps and triceps)
  • Saturday - Weight Training - (Legs)
  • Sunday - Rest

Weeks 7-8

  • Monday - Weight Training (Chest and Shoulders)
  • Tuesday - PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat (15 Minutes Total). Then body weight exercises - press ups 4 x 15, ab crunches 4 x 15, mountain climbers 3 x 30 seconds.
  • Wednesday - Weight Training (Back and Biceps)
  • Thursday - HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat (15 Minutes Total), Then body weight exercises - press ups 4 x 15, ab crunches 4 x 15, mountain climbers 3 x 30 seconds.
  • Friday - Weight Training (biceps and triceps)
  • Saturday - Weight Training - (Legs)
  • Sunday - Rest

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