{"id":14869,"date":"2023-03-31T17:49:04","date_gmt":"2023-03-31T21:49:04","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=14869"},"modified":"2023-03-31T17:49:10","modified_gmt":"2023-03-31T21:49:10","slug":"5-day-hiit-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-hiit-workout-routine-with-pdf","title":{"rendered":"5 Day HIIT Workout Routine with PDF"},"content":{"rendered":"\n

If you\u2019re looking for an easy-to-follow and effective HIIT workout program that you can do at home without equipment, this article is for you.<\/p>\n\n\n\n

I\u2019ve shared the ultimate 5 day HIIT workout routine for those who want to enhance their cardiovascular health and improve body composition by spending as little as 20 minutes a day. <\/p>\n\n\n\n

High-intensity interval training (HIIT)<\/a> is a workout program where exercises are performed at a quick pace for a specific time, followed by a short interval.<\/p>\n\n\n\n

Anyone who wants to increase weight loss<\/a> or keep themselves fit and active can perform HIIT to achieve their fitness goal.<\/p>\n\n\n\n

However, it is a challenging workout training requires decent endurance and speed. So, make sure to take a professional’s help before performing this program, especially if you have any health issues.<\/p>\n\n\n\n

The Ultimate 5 Day HIIT Workout Routine at Home<\/strong><\/h2>\n\n\n
\n
\"HIIT<\/figure>\n<\/div>\n\n\n

In this routine, I’ve included equal exercises for each muscle group<\/a>, from legs and core to chest and back.<\/p>\n\n\n\n

This program is based on the Every Minute On the Minute (EMOM)<\/a> method, where each exercise is performed for one minute (including the rest time).<\/p>\n\n\n\n

For example, if you perform 30 pushups in 30 seconds, then you’ll have 30 seconds of rest time before moving to other exercises.<\/p>\n\n\n\n

Each session will last for 20 minutes, meaning you’ll train 100 minutes per week. And it will be enough for you to enhance your cardiovascular<\/a> fitness and keep you fit.<\/p>\n\n\n\n

This program will help you burn 250 to 300 calories per session, plus it has the after-burn effect<\/a>, meaning your body will keep shedding calories even after a few hours of training.<\/p>\n\n\n\n

Let’s see how to do the HIIT workout 5 days a week.<\/p>\n\n\n\n

Day 1 – Monday<\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Alternate Heel Tap<\/td>Squat Pulses to Jump<\/a><\/td>Shoulder Tap<\/td><\/tr>
Push-ups to Plank<\/a><\/td>Flutter Kicks<\/td>Forearm to High Plank<\/td><\/tr>
Lunge Front Kick<\/td>Plank Ankle Taps<\/a><\/td>Curtsy Lunge<\/a><\/td><\/tr>
Pushups<\/td>Situps<\/td>Pulse up<\/a><\/td><\/tr>
Mountain Climber<\/td>Inchworm<\/td>Reverse Crunches<\/a><\/td><\/tr>
Kneeling Squat Jump<\/a><\/td>Diver Pushup<\/a><\/td>Crossbody Mt. Climber<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2 – Tuesday<\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Sprint in Place<\/td>Skater Jump<\/td>Squat Jump<\/td><\/tr>
Grappler Pushups<\/td>Russian Twist<\/a><\/td>Reverse Crunches<\/td><\/tr>
Alternate Heel Taps<\/td>Side Plank Hip Dip<\/td>Sit Outs<\/a><\/td><\/tr>
Curtsy Lunge<\/td>Pushups<\/td>Clap Pushup<\/td><\/tr>
Plank Ankle Taps<\/td>Pushup Jack<\/td>Flutter Kicks<\/td><\/tr>
Pulse up<\/td>Kneeling Squat Jump<\/td>Shoulder Taps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3- Wednesday<\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Sprint in Place<\/td>Ankle Hops<\/td>Squat Heel Tap<\/td><\/tr>
Lunge Front Kick<\/td>Grappler Pushup<\/td>Knee Tap Pushup<\/td><\/tr>
Kneeling Squat Jump<\/td>Bicycle Crunch<\/td>Situps<\/td><\/tr>
Shoulder Taps<\/td>Jumping Lunges<\/td>Ankle Hops<\/td><\/tr>
Squat Jump<\/td>Sit Outs<\/td>Reverse Crunches<\/td><\/tr>
Pushup Jack<\/td>Forearm to High Plank<\/td>Reverse Lunges to Kick<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 4 – Friday<\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Man Maker<\/td>Squat Thrust<\/td>Burpees<\/td><\/tr>
Inchworm<\/td>Situps<\/td>Pulse Up<\/td><\/tr>
Mountain Climber<\/td>Ankle Hops<\/td>Bicycle Crunch<\/td><\/tr>
Kneeling Jump<\/td>Reverse Lunges to Kick<\/td>Squat Jump<\/td><\/tr>
Russian Twist<\/td>Grappler Pushups<\/a><\/td>Crunches<\/td><\/tr>
Burpees<\/td>Flutter Kicks<\/td>Plank Jacks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5 – Saturday<\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Squat Heel Tap<\/td>Burpees<\/td>Crossbody Mt Climber<\/td><\/tr>
Grappler Pushup<\/td>Lunge Front Kick<\/td>Knee Tap Pushup<\/td><\/tr>
Situps<\/td>Plank Jack<\/td>Kneeling Squat Jump<\/td><\/tr>
Jumping Lunges<\/td>Squat Jump<\/td>Sit Outs<\/td><\/tr>
Pushup Jack<\/td>Forearm to High Plank<\/td>Reverse Lunges to Kick<\/td><\/tr>
Reverse Crunches<\/td>Pike Jump<\/td>Flutter Kicks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Can You Do HIIT 5 Days a Week?<\/strong><\/h2>\n\n\n\n

Yes, you can perform high-intensity interval training as many as five times a week, but make sure not to push your limit too much. <\/p>\n\n\n\n

A study published by the Korean Journal of Family Medicine (KJFM)<\/a> also suggested performing 75\u2013150 minutes per week of vigorous-intensity aerobic activity is helpful for improving cardiovascular health.<\/p>\n\n\n\n

So, it is safe and effective to do HIIT 5 days a week as long as you’re not pushing your limits. <\/p>\n\n\n\n

Download 5 Day HIIT Workout Plan<\/strong><\/h2>\n\n\n\n
5-Day-HIIT-training-program-to-lose-weight<\/a>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re looking for an easy-to-follow and effective HIIT workout program that you can do at home without equipment, this article is for you. I\u2019ve shared the ultimate 5 day HIIT workout routine for those who want to enhance their cardiovascular health and improve body composition by spending as little as 20 minutes a day. … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":14917,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[199],"tags":[405,409,106],"class_list":["post-14869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit","tag-cardio","tag-hiit","tag-home-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14869","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=14869"}],"version-history":[{"count":15,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14869\/revisions"}],"predecessor-version":[{"id":14923,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14869\/revisions\/14923"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/14917"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=14869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=14869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=14869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}