HIIT Workout For Fat-Loss

Monday - Full-body weight training

Tuesday - HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint,
repeat 7 more times (8 rounds total)
Wednesday - Full-body weight training
Thursday - HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint,
repeat 7 more times (8 rounds total)
Friday - Full-body weight training
Saturday and Sunday - Rest
Over the course of eight weeks, add one round per week to your HIIT workouts,
gradually working up from 8 total rounds to 15.

HIIT Workout For Muscle Gain

Monday � Upper-body weight training
Tuesday � Lower-body weight training
Wednesday - HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint,
repeat 4 more times (5 rounds total)
Thursday � Upper-body weight training
Friday � Lower-body weight training
Saturday and Sunday - Rest
Add one round every two weeks, increase the number of repeats in your HIIT workouts
from 6 to 10 by Week 8.

HIIT Workout For Improving Aerobic And Anaerobic Endurance

Monday - Full-body weight training
Tuesday - HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint,
repeat 7 more times (8 rounds total)
Wednesday - Full-body weight training
Thursday - HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint,
repeat 7 more times (8 rounds total)
Friday - Full-body weight training
Saturday - HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint,
repeat 7 more times (8 rounds total)
Sunday - Rest
Stair cardio
After two weeks of doing this workout three times per week, add two more rounds to
each workout. After four weeks, add another two. After six weeks, add another two.
For weeks seven and eight, add three rounds, for 16 rounds total.

How Should I Eat To Get The Most Out Of My HIIT Training?

Along with training, your diet will mostly determine how your body responds to this
intense training. Here's how I recommend organizing it:

Fat Loss:

500 calories under maintenance daily

High protein (40 percent of total calories)
Low carbs (20 percent of total calories)
High fat (40 percent of total calories)
Muscle Gain:

500-1000 calories over maintenance daily

High protein (30-35 percent of total calories)
High carbs (45-50 percent of total calories)
Low-moderate fat (15-25 percent of total calories)
Improving Aerobic and Anaerobic Endurance, Maintaining Body Weight:

Maintenance calories daily

High protein (35 percent of total calories)
Moderate carbs (40 percent of total calories)
Moderate fat (25 percent of total calories)