This 6-week Beginner HIIT Program is designed to challenge your body and push your fitness to
the next level. With 5 sessions per week, each packed with a variety of popular HIIT exercises,
this program will help you burn fat, improve cardiovascular fitness, and build strength. Every
session introduces new challenges, ensuring continuous progress and keeping your workouts
exciting.
Program Structure:
• Duration: 6 Weeks
• Workouts per Week: 5 Sessions
• Session Length: 20-30 Minutes
Weekly Breakdown:
Week 1-2: Build the Foundation
Focus: Establishing routine, mastering basic exercises, and building endurance.
Day 1: HIIT Workout – Full Body Blast
• Warm-Up: 5 minutes of dynamic stretching (arm circles, leg swings, hip rotations)
• Interval Training:
o 30 seconds of Burpees
o 60 seconds of Running in Place
o 30 seconds of Squats
o 60 seconds of Running in Place
o 30 seconds of Mountain Climbers
o 60 seconds of Running in Place
o 30 seconds of Push-Ups (on knees if needed)
o 60 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 3 times
• Cool-Down: 5 minutes of static stretching (hamstring stretch, quad stretch, shoulder
stretch)
Day 2: HIIT Workout – Core and Cardio Burn
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of High Knees
o 60 seconds of Running in Place
o 30 seconds of Plank
o 60 seconds of Running in Place
o 30 seconds of Bicycle Crunches
o 60 seconds of Running in Place
o 30 seconds of Russian Twists
o 60 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 3 times
• Cool-Down: 5 minutes of static stretching
Day 3: HIIT Workout – Lower Body Burner
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Jump Squats
o 60 seconds of Running in Place
o 30 seconds of Lunges (alternating legs)
o 60 seconds of Running in Place
o 30 seconds of Glute Bridges
o 60 seconds of Running in Place
o 30 seconds of Side Plank (15 seconds per side)
o 60 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 3 times.
• Cool-Down: 5 minutes of static stretching
Day 4: HIIT Workout – Upper Body and Cardio Mix
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Push-Ups
o 60 seconds of Running in Place
o 30 seconds of Mountain Climbers
o 60 seconds of Running in Place
o 30 seconds of Triceps Dips (using a chair or bench)
o 60 seconds of Running in Place
o 30 seconds of High Knees
o 60 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 3 times
• Cool-Down: 5 minutes of static stretching
Day 5: HIIT Workout – Full Body Fat Burn
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Burpees
o 60 seconds of Running in Place
o 30 seconds of Jumping Jacks
o 60 seconds of Running in Place
o 30 seconds of Squat to Overhead Press (using light weights or resistance bands)
o 60 seconds of Running in Place
o 30 seconds of Bicycle Crunches
o 60 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 3 times
• Cool-Down: 5 minutes of static stretching
Week 3-4: Increase the Intensity
Focus: Enhancing intensity, introducing more complex movements, and reducing rest time.
Day 1: HIIT Workout – Total Body Shred
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Burpees
o 45 seconds of Running in Place
o 30 seconds of Jumping Jacks
o 45 seconds of Running in Place
o 30 seconds of Push-Ups
o 45 seconds of Running in Place
o 30 seconds of Russian Twists
o 45 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 4 times
• Cool-Down: 5 minutes of static stretching
Day 2: HIIT Workout – Core and Cardio Power
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of High Knees
o 45 seconds of Running in Place
o 30 seconds of Plank with Shoulder Taps
o 45 seconds of Running in Place
o 30 seconds of Bicycle Crunches
o 45 seconds of Running in Place
o 30 seconds of Mountain Climbers
o 45 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 4 times
• Cool-Down: 5 minutes of static stretching
Day 3: HIIT Workout – Lower Body Fat Blaster
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Jump Squats
o 45 seconds of Running in Place
o 30 seconds of Reverse Lunges (alternating legs)
o 45 seconds of Running in Place
o 30 seconds of Glute Bridges with Leg Lift (alternating legs)
o 45 seconds of Running in Place
o 30 seconds of Plank
o 45 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 4 times
• Cool-Down: 5 minutes of static stretching
Day 4: HIIT Workout – Upper Body Power and Cardio
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Push-Ups
o 45 seconds of Running in Place
o 30 seconds of Tricep Dips (using a chair or bench)
o 45 seconds of Running in Place
o 30 seconds of Mountain Climbers
o 45 seconds of Running in Place
o 30 seconds of Bicycle Crunches
o 45 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 4 times
• Cool-Down: 5 minutes of static stretching
Day 5: HIIT Workout – Full Body Intensity
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Burpees
o 45 seconds of Running in Place
o 30 seconds of Jumping Jacks
o 45 seconds of Running in Place
o 30 seconds of Push-Ups
o 45 seconds of Running in Place
o 30 seconds of Russian Twists
o 45 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 4 times
• Cool-Down: 5 minutes of static stretching
Week 5-6: Final Push – Maximize Results
Focus: Maximizing intensity, incorporating compound movements, and preparing for peak
performance.
Day 1: HIIT Workout – Full Body HIIT Challenge
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Burpees
o 30 seconds of Running in Place
o 30 seconds of Squat to Overhead Press
o 30 seconds of Running in Place
o 30 seconds of Push-Ups
o 30 seconds of Running in Place
o 30 seconds of Bicycle Crunches
o 30 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 5 times
• Cool-Down: 5 minutes of static stretching
Day 2: HIIT Workout – Core and Cardio Shred
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of High Knees
o 30 seconds of Running in Place
o 30 seconds of Plank with Shoulder Taps
o 30 seconds of Running in Place
o 30 seconds of Russian Twists
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program:
Week 5-6: Final Push – Maximize Results
Focus: Maximizing intensity, incorporating compound movements, and preparing for peak
performance.
Day 1: HIIT Workout – Full Body HIIT Challenge
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Burpees
o 30 seconds of Running in Place
o 30 seconds of Squat to Overhead Press
o 30 seconds of Running in Place
o 30 seconds of Push-Ups
o 30 seconds of Running in Place
o 30 seconds of Bicycle Crunches
o 30 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 5 times
• Cool-Down: 5 minutes of static stretching
Day 2: HIIT Workout – Core and Cardio Shred
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of High Knees
o 30 seconds of Running in Place
o 30 seconds of Plank with Shoulder Taps
o 30 seconds of Running in Place
o 30 seconds of Russian Twists
o 30 seconds of Running in Place
o 30 seconds of Bicycle Crunches
o 30 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 5 times
• Cool-Down: 5 minutes of static stretching
Day 3: HIIT Workout – Lower Body HIIT Intensity
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Jump Squats
o 30 seconds of Running in Place
o 30 seconds of Reverse Lunges
o 30 seconds of Running in Place
o 30 seconds of Glute Bridges
o 30 seconds of Running in Place
o 30 seconds of Side Plank
o 30 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 5 times
• Cool-Down: 5 minutes of static stretching
Day 4: HIIT Workout – Upper Body Power and Cardio
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Push-Ups
o 30 seconds of Running in Place
o 30 seconds of Triceps Dips
o 30 seconds of Running in Place
o 30 seconds of Mountain Climbers
o 30 seconds of Running in Place
o 30 seconds of Bicycle Crunches
o 30 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 5 times
• Cool-Down: 5 minutes of static stretching
Day 5: HIIT Workout – Full Body HIIT Finale
• Warm-Up: 5 minutes of dynamic stretching
• Interval Training:
o 30 seconds of Burpees
o 30 seconds of Running in Place
o 30 seconds of Jumping Jacks
o 30 seconds of Running in Place
o 30 seconds of Squat to Overhead Press
o 30 seconds of Running in Place
o 30 seconds of Plank
o 30 seconds of Running in Place
o Rest: 90 seconds
o Repeat Circuit: 5 times
• Cool-Down: 5 minutes of static stretching
Final Thoughts:
This comprehensive Beginner HIIT Program is designed to progressively challenge your body
and accelerate fat burning, cardiovascular fitness, and strength building over 6 weeks. Each week
introduces a variety of exercises, increasing intensity to keep you engaged and progressing
towards your fitness goals.
