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THE BEGINNER-TO-ADVANCED 8-WEEK HIIT

PROGRAM
The following program can take you from HIIT beginner to HIIT stud in 8 short weeks.

It starts with a work:rest ratio of 1:4 in Phase 1 for a total workout time of just
under 15 minutes.

Phase 2 bumps up the amount of time in the "work" phase, bringing the ratio
up to 1:2 and the total workout time to 17 minutes.

In Phase 3, the rest ratio is cut in half, bringing the ratio up to 1:1. The total
workout time increases to 18.5 minutes.

Finally, in Phase 4, the rest ratio is cut in half again, raising the ratio to 2:1

and the total time at 20 minutes. This will put you in the advanced ranks for
HIIT.
The suggested time of each phase is just thatsuggested. If you need to spend more
than two weeks at a particular phase before moving up, go for it. Ditto if a phase
seems too easy and you want to jump right up to the next phase.
You can do these workouts using tools, such as a jump rope, or simply doing jumping
jacks, or sprinting, or working on a stationary cycle. Use your imagination. Just follow
the work-to-rest intervals as indicated.
PHASE 1 (1:4): WEEKS 1-2

15 seconds: High-intensity exercise

60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 15-second high-intensity blast.


Total time: 14 minutes
PHASE 2 (1:2): WEEKS 3-4

30 seconds: High-intensity exercise

60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 30-second high-intensity blast.


Total time: 17 minutes
PHASE 3 (1:1): WEEKS 5-6

30 seconds: High-intensity exercise

30 seconds: Rest or low-intensity exercise

Repeat another 11 times, followed by a final 30-second high-intensity blast.


Total time: 18.5 minutes
PHASE 4 (2:1): WEEK 7-8

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat another 25 times, followed by a final 30-second high-intensity blast.


Total time: 20 minutes

Over the 6-weeks, your program will look like this:

Week

Sunday

Monday

Tuesday

Wednesday

Rest

Full body
Workout
A

Cardio
Workout
1

Full body
Workout B

Rest

Full body
Workout
B

Cardio
Workout
1

Full body
Workout A

Rest

Full body
Workout
A

Cardio
Workout
1

Full body
Workout B

Rest

Full body
Workout
B

Cardio
Workout
1

Full body
Workout A

Thursday

Friday

Saturday

Rest

Full body
Workout
A

Cardio
Workout 2

Rest

Full body
Workout
B

Cardio
Workout 2

Rest

Full body
Workout
A

Cardio
Workout 2

Rest

Full body
Workout
B

Cardio
Workout 2

Rest

Full body
Workout
A

Cardio
Workout
1

Full body
Workout B

Rest

Full body
Workout
B

Cardio
Workout
1

Full body
Workout A

Rest

Full body
Workout
A

Cardio
Workout 2

Rest

Full body
Workout
B

Cardio
Workout 2

WORKOUT A: FULL BODY


Exercis
e
Numbe
r

Exercis
e

Week 1
Sets/Rep
s

Week
2 Sets/Re
ps

Week 3
Sets/Rep
s

Week 4
Sets/Rep
s

Week 5
Sets/Rep
s

Week 6
Sets/Rep
s

A1

Barbell
Front
Squat

5 reps
(10RM)
for 6-min

5 reps
(10RM) for
8-min

5 reps
(10RM)
for 10min

5 reps
(10RM)
for 12min

5 reps
(10RM)
for 14min

5 reps
(10RM)
for 15min

A2

Pull Up

5 reps for
6-min

5 reps for
8-min

5 reps for
10-min

5 reps for
12-min

5 reps for
14-min

5 reps for
15-min

B1

Romania
n
Deadlift

5 reps
(10RM)
for 6-min

5 reps
(10RM) for
8-min

5 reps
(10RM)
for 10min

5 reps
(10RM)
for 12min

5 reps
(10RM)
for 14min

5 reps
(10RM)
for 15min

Single
Arm
Dumbbel
l Bench

5
reps/L/R
(10RM)

5 reps/L/R
(10RM) for
8-min

5
reps/L/R
(10RM)
for 10-

5
reps/L/R
(10RM)
for 12-

5
reps/L/R

5
reps/L/R
(10RM)
for 15-

B2

min

min

(10RM)
for 14min

3x6/

3x8/

3x6/

3x8/

exercise

exercise*
*

exercise*
*

exercise*
**

exercise*
**

100 as fast
as possible

100 as
fast as
possible

100 as
fast as
possible

100 as
fast as
possible

100 as
fast as
possible

Press

for 6-min

Barbell
Complex
*

3x6/

3x8/

exercise

Dumbbel
l
Pushups

100 as
fast as
possible

min

*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior
WORKOUT B: FULL BODY
Exerci
se
Numbe
r

A1

A2

Exercise

Week 1
Sets/Re
ps

Week
2 Sets/Re
ps

Week 3
Sets/Re
ps

Week 4
Sets/Re
ps

Week 5
Sets/Re
ps

Week 6
Sets/Re
ps

Conventio
nal
Deadlift

5 reps
(10RM)
for 6-min

5 reps
(10RM) for
8-min

5 reps
(10RM)
for 10min

5 reps
(10RM)
for 12min

5 reps
(10RM)
for 14min

5 reps
(10RM)
for 15min

Chest
Supported
Dumbbell

5 reps
(10RM)

5 reps
(10RM) for

5 reps
(10RM)
for 10-

5 reps
(10RM)
for 12-

5 reps
(10RM)
for 14-

5 reps
(10RM)
for 15-

Row

B1

B2

Bulgarian
Split Squat

Single Arm
Dumbbell
Overhead
Press

Barbell
Complex*

Inverted
Suspensio
n Row

for 6-min

8-min

min

min

5 reps/L/R
(10RM) for
8-min

5
reps/L/R
(10RM)
for 10min

5
reps/L/R
(10RM)
for 12min

5
reps/L/R
(10RM)
for 6-min

5 reps/L/R
(10RM) for
8-min

5
reps/L/R
(10RM)
for 10min

5
reps/L/R
(10RM)
for 12min

3x6/

3x8/

3x6/

3x8/

3x6/

3x8/

exercise

exercise

exercise*
*

exercise*
*

exercise*
**

exercise*
**

100 as
fast as
possible

100 as
fast as
possible

100 as
fast as
possible

100 as
fast as
possible

100 as
fast as
possible

100 as
fast as
possible

5
reps/L/R
(10RM)
for 6-min

min

5
reps/L/R
(10RM)
for 14min

5
reps/L/R
(10RM)
for 14min

*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press),


Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

min

5
reps/L/R
(10RM)
for 15min

5
reps/L/R
(10RM)
for 15min

CARDIO WORKOUT 1
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute
dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell
and an ab wheel.

Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).

Perform 30-sec Elbow Plank on the exercise ball.

Perform another 30-sec hill sprint.

Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor
above your head).

Perform another 30-sec hill sprint.

Perform 30 ab wheel rollouts from your knees.

Repeat this total sequence 8-10 times through.


Finish with a 5-10 minute general cardiovascular cool down.
CARDIO WORKOUT 2
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute
dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60seconds.

Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).

Perform 20 kneeling high cable crunches.

Perform a farmers carry with the heaviest dumbbells you can find. Walk as far as
possible before putting the dumbbells down.

Perform another 60-sec hill sprint.

Perform 20 lateral medicine ball wall tosses per side.

Perform another farmers carry just as written above.

Repeat this total sequence 6-8 times through.


Finish with a 5-10 minute general cardiovascular cool down.
Losing fat and taking your body fat percent down is not as easy task. Youre going to
need a great support team to help you stay on track. Make sure to get enough quality
sleep per night to ensure you can recovery well in between workouts shoot for 7-9
hours per night. Drink plenty of water spaced throughout the day and prepare healthy
snacks just incase youre out and get hungry.