{"id":19325,"date":"2023-10-02T16:53:04","date_gmt":"2023-10-02T20:53:04","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=19325"},"modified":"2023-12-27T07:53:45","modified_gmt":"2023-12-27T07:53:45","slug":"8-week-hiit-program-pdf-three-days-a-week","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/8-week-hiit-program-pdf-three-days-a-week","title":{"rendered":"8 Week HIIT Program PDF (Three Days a Week)"},"content":{"rendered":"\n<p>Whether you want to stay energetic or increase your fat loss, you can try high-intensity interval training (HIIT).<\/p>\n\n\n\n<p>HIIT 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<p>It is a great way to annihilate plenty of calories in a short time, enhance your aerobic fitness, and level up your athletic performance.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_19325\"><a href=\"javascript:void(0)\"  title=\" The Ultimate Pros and Cons of HIIT Workout by Murshid Akram &#8211; Thefitnessphantom.com\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_19325-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_19325-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> <a href=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" target=\"_blank\" rel=\"noreferrer noopener\">The Ultimate Pros and Cons of HIIT Workout<\/a> by Murshid Akram &#8211; Thefitnessphantom.com<\/span><\/p>\n\n\n\n<p>HIIT is one of the incredible <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10182\" rel=\"noreferrer noopener\">cardio workouts<\/a>. However, you need a well-structured routine to train in an organized way and achieve decent results.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an ultimate, easy-to-follow, and effective 8 week HIIT program to help you improve your shape and fitness at home without equipment.<\/p>\n\n\n\n<p>I&#8217;ll also hand out a PDF of this routine so that you can download and use it offline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow This HIIT Workout Plan?<\/strong><\/h2>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"rt32KEzz\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-14T21:37:21.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Full Body HIIT Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Perform each exercise for 15 seconds at a quick pace followed by 30 seconds of rest. Repeat until 15-20 minutes.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/rt32KEzz-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/rt32KEzz.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br>Anyone who wants to <a href=\"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-weight-loss-with-pdf\" data-type=\"post\" data-id=\"16666\" target=\"_blank\" rel=\"noreferrer noopener\">increase weight loss<\/a> or keep themselves fit and energetic can follow this 3 day HIIT workout plan for eight weeks.<\/p>\n\n\n\n<p>However, HIIT requires decent endurance and speed to execute exercises. So, make sure to get a professional\u2019s help before starting this program, especially if you have any health issues.<\/p>\n\n\n\n<p>You should also avoid high-intensity training if your goal is to <a href=\"https:\/\/thefitnessphantom.com\/12-week-phul-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"18345\" rel=\"noreferrer noopener\">gain strength and mass<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8 Week HIIT Program to Shape Your Physique at Home<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/8-Week-HIIT-Program.jpg\" alt=\"8 Week HIIT Program\" class=\"wp-image-19362\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/8-Week-HIIT-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/8-Week-HIIT-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/8-Week-HIIT-Program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This program involves performing high-intensity interval training three days a week, 15 to 30 minutes per session.<\/p>\n\n\n\n<p>It will torch significant calories in a short time, enhance your endurance and cardiovascular health, increase your metabolic rate, and help you improve your body composition.<\/p>\n\n\n\n<p><strong>Schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Week 1 \u2013 Faster Fifteen<\/li>\n\n\n\n<li>Week 2 \u2013 Tremendous Twenty<\/li>\n\n\n\n<li>Week 3 \u2013 Thrilling Thirty<\/li>\n\n\n\n<li>Week 4 \u2013 Forty-Twenty<\/li>\n\n\n\n<li>Week 5 \u2013 Faster Fifty<\/li>\n\n\n\n<li>Week 6 \u2013 Super Sixty<\/li>\n\n\n\n<li>Week 7 \u2013 The Hundred<\/li>\n\n\n\n<li>Week 8 \u2013 The Ultimate Failure<\/li>\n<\/ul>\n\n\n\n<p><strong>Helpful Resources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">70 Bodyweight Cardio Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/hiit-exercises-list\" target=\"_blank\" data-type=\"post\" data-id=\"3425\" rel=\"noreferrer noopener\">The Ultimate HIIT Exercises List<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-2-color has-accent-background-color has-text-color has-background\">Week 1 &#8211; Faster Fifteen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Activity Time: Perform exercise for 15 seconds at 75-90% of your maximum heart rate (MHR).<\/li>\n\n\n\n<li>Interval time between exercises: 15-30 seconds<\/li>\n\n\n\n<li>The number of rounds: Five to six rounds for the time.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>Squat Jumps<\/td><td>Burpees<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Mountain Climbing<\/td><td>Lunge Front Kick<\/td><td>Pushups<\/td><\/tr><tr><td>High Knees<\/td><td>Pushups<\/td><td>Crunches<\/td><\/tr><tr><td>Pushups<\/td><td><a href=\"https:\/\/youtu.be\/F4511oTkNls?t=30\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/F4511oTkNls?t=30\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Thrust<\/a><\/td><td><a href=\"https:\/\/youtu.be\/fuBbuyJL_Hc\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/fuBbuyJL_Hc\" rel=\"noreferrer noopener\">Crossbody High Knees<\/a><\/td><\/tr><tr><td>Side Plank Hip Taps<\/td><td>Bicycle Crunches<\/td><td>Shoulder Taps<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">3 Day Bodyweight HIIT Workout<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 2 &#8211; Tremendous Twenty<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Activity: 20 seconds of intense burst activity followed by 20-30 seconds of walk.<\/li>\n\n\n\n<li>Rest between rounds: 1-2 minutes<\/li>\n\n\n\n<li>The number of rounds: Five to six rounds for the time.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>Pop Squats<\/td><td>Crossbody Mt. Climber<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Mountain Climbing<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"8991\" rel=\"noreferrer noopener\">Kneeling Squat Jump<\/a><\/td><td>Bear Crawl<\/td><\/tr><tr><td>Jumping Lunges<\/td><td>Plank to Push-up<\/td><td>Alternate Heel Tap<\/td><\/tr><tr><td>Pushups<\/td><td>Flutter Kick<\/td><td>Lunge to Front Kick<\/td><\/tr><tr><td>Plank Jacks<\/td><td>Squats<\/td><td>Plank-to-knee tap<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 3 &#8211; Thrilling Thirty<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Activity: Perform each exercise for 30 seconds at a quick pace, followed by 30-40 seconds of rest\/walking.<\/li>\n\n\n\n<li>Rest between rounds: 1-2 minutes<\/li>\n\n\n\n<li>The number of rounds: Four to five rounds for the time.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>Stationary Run<\/td><td>Burpee<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Shadow Punches<\/td><td>Crossbody Mt. Climber<\/td><td>Bear Crawl<\/td><\/tr><tr><td>Back and Forth Lunges<\/td><td>Tuck Jump<\/td><td>Standing Knee to Elbow<\/td><\/tr><tr><td>Pushups<\/td><td>Squats<\/td><td>Lunge to Front Kick<\/td><\/tr><tr><td>Plank Jacks<\/td><td>Alternate Heel Taps<\/td><td>Plank-to-knee tap<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">8 Week HIIT workout regime<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 4 &#8211; Forty-Twenty<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Activity: Perform each exercise for 20 seconds at your maximum heart rate, followed by 40 seconds of walking.<\/li>\n\n\n\n<li>Rest between rounds: No Rest<\/li>\n\n\n\n<li>The number of rounds: Five to six rounds for the time.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/eT5M1goPDhY\" target=\"_blank\" rel=\"noreferrer noopener\">Fast Feet<\/a><\/td><td>Burpee<\/td><td>Jumping Jacks<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#66_Sit_Outs\" target=\"_blank\" rel=\"noreferrer noopener\">Sit Outs<\/a><\/td><td>Push-ups to Plank<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#70_Grappler_pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Grappler Pushup<\/a><\/td><\/tr><tr><td>Inchworm<\/td><td>Pop Squat<\/td><td>Knee Tap Push-Up<\/td><\/tr><tr><td>Pushups<\/td><td>Squats<\/td><td>Drop Squat<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>Shoulder Tap<\/td><td>Plank Ankle Taps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 5 &#8211; Faster Fifty<\/h3>\n\n\n\n<p>Activity: Perform ten reps or spend 10 seconds on each exercise until you complete all exercises, then rest for 30-45 seconds and repeat as many rounds as possible.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>Stationary Run<\/td><td>Burpee<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Pushup Jack<\/td><td>Crossbody Mt Climber<\/td><td>Bear Crawl<\/td><\/tr><tr><td>Curtsy Lunges<\/td><td>Back and Forth Lunges<\/td><td>Pushup to Plank<\/td><\/tr><tr><td>Pushups<\/td><td><a href=\"https:\/\/youtu.be\/wTfWbsQql1o\" target=\"_blank\" rel=\"noreferrer noopener\">Toe Tap Hops<\/a><\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=vb6DC9_NDcE\" target=\"_blank\" rel=\"noreferrer noopener\">Tuck ups<\/a><\/td><\/tr><tr><td>Donkey Kicks<\/td><td>Shoulder Tap<\/td><td>Side Plank Hip Dips<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 6 &#8211; Super Sixty<\/h3>\n\n\n\n<p>Workout in the sixth week will be based on the EMOM (Every Minute on the Minute). EMOM involves spending one minute on each exercise.<\/p>\n\n\n\n<p>It allows you to adjust both the activity and interval time depending on your fitness level. For example, you can perform an exercise for 30 seconds and rest for 30 minutes or divide your activity and rest time depending on your need.<\/p>\n\n\n\n<p>Aim to complete five to six rounds in 30 minutes.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>Squat Jumps<\/td><td>Burpee<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Pushup Jack<\/td><td>Mt Climber<\/td><td>Plank Jacks<\/td><\/tr><tr><td>Curtsy Lunges<\/td><td>Jumping Lunge<\/td><td>Pop Squat<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Toe Tap Hops<\/td><td>Toe-Tap Crunches<\/td><\/tr><tr><td>Bicycle Crunch<\/td><td>Side Plank Hip Taps<\/td><td>Knee Tap Push-Up<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">30-minute HIIT workout at home<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 7 &#8211; The Hundred<\/h3>\n\n\n\n<p>Spend 20 seconds per exercise until you complete all exercises, then rest for 60-90 seconds and repeat as many rounds as possible.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>Squat Jumps<\/td><td>Burpee<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Pushup Jack<\/td><td>Mt Climber<\/td><td>Knee Tap Pushup<\/td><\/tr><tr><td>Kneeling Squat Jump<\/td><td>Jumping Lunge<\/td><td>Curtsy Lunge<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Heel Tap Jump<\/td><td>Alternate Heel Tap<\/td><\/tr><tr><td>Bicycle Crunch<\/td><td>Side Plank Hip Taps<\/td><td>Knee Tap Push-Up<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 8 &#8211; The Ultimate Failure<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rest between exercises: As short as possible.<\/li>\n\n\n\n<li>The number of rounds: <strong>Perform as many rounds as possible on each day till failure.<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>10 Squat Jumps<\/td><td>5 Burpees<\/td><td>15-sec Jumping Jacks<\/td><\/tr><tr><td>10 Pushup Jacks<\/td><td>15-sec Mt Climber<\/td><td>30-sec Plank Jacks<\/td><\/tr><tr><td>10 Pop Squats<\/td><td>15-sec High Knees<\/td><td>10 Drop Squats<\/td><\/tr><tr><td>20 Shoulder Tap (10\/side)<\/td><td>10 Toe Tap Hops (5\/side)<\/td><td>10 Toe-Tap Crunches<\/td><\/tr><tr><td>10 Bicycle Crunches  (5\/side)<\/td><td>20 Side Plank Hip Taps (10\/side)<\/td><td>20 Shoulder Taps (10\/side)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">3 Day Full Body HIIT Workout<br><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 8 Week HIIT Workout Pan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-68f179bb-0a7c-4290-a244-f981e30fa6fd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/3-Day-HIIT-Workout-Plan-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">3-Day-HIIT-Workout-Plan-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/3-Day-HIIT-Workout-Plan-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-68f179bb-0a7c-4290-a244-f981e30fa6fd\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1696265782892\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can This Program Help You Lose Weight?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, HIIT is an inexpensive and effective way to increase weight loss. It helps burn maximum calories, increase VO2 max, and enhance cardiovascular fitness. Combining this workout program with a <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" data-type=\"post\" data-id=\"16029\" target=\"_blank\" rel=\"noreferrer noopener\">low-calorie diet plan<\/a> can help you shed some pounds.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1696265800395\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is HIIT 3 Times a Week Enough?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, doing high-intensity interval training three times a week is enough as long as you train for 30 minutes per session.<\/p>\n<p>I also suggest adding two sessions of 30-minute low-impact cardio to your <a href=\"https:\/\/thefitnessphantom.com\/weekly-hiit-workout-plan\" data-type=\"post\" data-id=\"5325\" target=\"_blank\" rel=\"noreferrer noopener\">weekly routine<\/a>, making it five sessions per week. <\/p>\n<p>Training 90 minutes of HIIT and 60 minutes of LISS can be more effective than doing three sessions of interval training only.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1696265833331\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Are There Any Disadvantages of HIIT?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, HIIT isn&#8217;t suitable for beginners and for those who want to build muscle or increase strength. It can also make you feel burned out. That&#8217;s why I always recommend taking professional advice from a doctor or certified trainer before starting a new or challenging workout regime.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> <a href=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" target=\"_blank\" rel=\"noreferrer noopener\">The Ultimate Pros and Cons of HIIT Workout<\/a> by Murshid Akram &#8211; Thefitnessphantom.com<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Whether you want to stay energetic or increase your fat loss, you can try high-intensity interval training (HIIT). HIIT is a workout program where exercises are performed at a quick pace for a specific time, followed by a short interval. It is a great way to annihilate plenty of calories in a short time, enhance &#8230; <a title=\"8 Week HIIT Program PDF (Three Days a Week)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/8-week-hiit-program-pdf-three-days-a-week\" aria-label=\"Read more about 8 Week HIIT Program PDF (Three Days a Week)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":19363,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,199],"tags":[405,409,381],"class_list":["post-19325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-hiit","tag-cardio","tag-hiit","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19325","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=19325"}],"version-history":[{"count":28,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19325\/revisions"}],"predecessor-version":[{"id":21691,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19325\/revisions\/21691"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/19363"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=19325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=19325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=19325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}