{"id":5325,"date":"2021-10-13T02:33:47","date_gmt":"2021-10-13T06:33:47","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5325"},"modified":"2023-04-17T06:03:29","modified_gmt":"2023-04-17T10:03:29","slug":"weekly-hiit-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/weekly-hiit-workout-plan","title":{"rendered":"Free Weekly HIIT Workout Plan to Sweat & Shine w\/PDF"},"content":{"rendered":"\n

Whether you want to lose weight, tone muscles, or enhance cardiovascular fitness, you can follow a weekly HIIT workout plan to achieve those goals.<\/p>\n\n\n\n

High-intensity Interval Training (HIIT) is a time-efficient workout program that includes short periods of intense work followed by a period of rest or active recovery. <\/p>\n\n\n\n

The activity and rest time may be the same, more or less, depending on your fitness level. For example, the standard pattern is 30\/30, where you perform exercises at high intensity for 30 seconds, then take 30 seconds of rest.<\/p>\n\n\n\n

Performing HIIT, even for 10 minutes a day, can keep your heart healthy, improve metabolic health, and promote a healthy lifestyle.<\/p>\n\n\n\n

However, you need a well-designed workout plan to train in an organized manner and achieve the best results from high-intensity interval training.<\/p>\n\n\n\n

I’ve designed a few samples of weekly HIIT workout routines where I structured exercises in a way that allows you to train every muscle throughout the body without feeling burned out.<\/p>\n\n\n\n

Instructions to Perform Exercises in this Program<\/strong><\/h2>\n\n\n\n

Spent one minute on each exercise. For example, if you perform an exercise for 15 seconds, then take 45 seconds of rest before moving to another exercise. And if you perform an exercise for 30 seconds, take 30 seconds break before moving to the next exercise.<\/p>\n\n\n\n

This way, you can manage your activity and rest time depending on your fitness level and optimize your workout. It is also helpful when you want to catch your breath between the workout.<\/p>\n\n\n\n

But make sure to challenge your endurance and push your limit to torch significant calories in only fifteen minutes.<\/p>\n\n\n\n

15-Minute Weekly HIIT Workout Plan to Torch Fat and Shine<\/strong><\/h2>\n\n\n
\n
\"HIIT
HIT workout<\/figcaption><\/figure>\n<\/div>\n\n\n

Day 1 – Monday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Jumping Jacks<\/td>High Knees<\/td>Squat Thrust<\/a><\/td><\/tr>
Mountain climbers<\/td>Jumping Lunges<\/td>Shoulder Tap<\/td><\/tr>
Squat Jump<\/td>Alternate Heel Tap<\/td>Mountain climbers<\/td><\/tr>
Pushups<\/td>Shoulder Tap<\/td>Flutter Kick<\/td><\/tr>
Crunches<\/td>Flutter Kick<\/td>Situps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2 – Tuesday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Squat<\/td>Lunge to Front Kick<\/td>High Knees<\/td><\/tr>
Pushups<\/td>Alternate Heel Tap<\/td>Bicycle Crunch<\/td><\/tr>
Situps<\/td>Mountain Climber<\/td>Pushups<\/td><\/tr>
Shoulder Tap<\/td>Squat Pulses to Jump<\/a><\/td>High to Low Plank<\/a><\/td><\/tr>
Russian Twist<\/td>Inchworm<\/td>Curtsy Lunge<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3 – Wednesday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Sprint in Place<\/td>Jog in place<\/td>Squat Thrust<\/td><\/tr>
Crossbody Mt. Climber<\/td>Flutter Kicks<\/td>Situps<\/td><\/tr>
Ankle Hops<\/td>Shoulder Tap<\/td>Front Lunges<\/td><\/tr>
Pulse up<\/a><\/td>Push-ups to Plank<\/a><\/td>Reverse Crunches<\/td><\/tr>
Alternate Heel Tap<\/td>Bear Crawl<\/td>Mountain Climber<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 4 – Friday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 1<\/th>Round 1<\/strong><\/th><\/tr><\/thead>
Jumping Jack<\/td>Burpee<\/td>High Knees<\/td><\/tr>
Pushups<\/td>Shoulder Tap<\/td>Mountain Climber<\/td><\/tr>
Crunches<\/td>Flutter Kicks<\/td>Squat Jump<\/td><\/tr>
Plank Ankle Tap<\/td>Ankle Hops<\/td>Alternate Heel Tap<\/td><\/tr>
Lying Superman<\/td>Side Plank Hip Tap<\/a><\/td>Drop Squat<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5 – Saturday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th>Round 3<\/th><\/tr><\/thead>
Jumping Jacks<\/td>Burpee<\/td>Squat Jump<\/td><\/tr>
Mountain climbers<\/td>Plank Ankle Taps<\/td>Shoulder Tap<\/td><\/tr>
Bear Crawl<\/td>Alternate Heel Tap<\/td>Mountain climbers<\/td><\/tr>
Pushups<\/td>Kneeling Squat Jump<\/td>Flutter Kick<\/td><\/tr>
Crunches<\/td>Flutter Kick<\/td>Side Plank Hip Tap<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

20-Minute Weekly HIIT Routine<\/strong><\/h2>\n\n\n\n
\"20-Minute<\/figure>\n\n\n\n

Day 1 – Monday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th><\/tr><\/thead>
Jumping Jacks<\/td>Curtsy Lunge<\/td><\/tr>
Mountain Climber<\/td>Inchworm<\/td><\/tr>
Squat Jump<\/td>Knee Tap Push-Up<\/td><\/tr>
Standard Push-up<\/td>Kneeling Squat Jump<\/td><\/tr>
High Knees<\/td>Dead Bug Crunches<\/a><\/td><\/tr>
Crunches<\/td>In and Out Jump<\/a><\/td><\/tr>
Burpees<\/td>Mountain Climber<\/td><\/tr>
Leg Raises<\/td>Bicycle Crunches<\/td><\/tr>
Lunge Front Kick<\/td>Burpee<\/td><\/tr>
Side Plank Hip Dips<\/td>Diver Pushup<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2 – Tuesday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th><\/tr><\/thead>
Squat Jump<\/td>Shoulder Tap<\/td><\/tr>
Speed Skater<\/a><\/td>Mountain Climber<\/td><\/tr>
Plank To Push Up<\/td>High Knees<\/td><\/tr>
Flutter Kicks<\/td>Alternate Heel Tap<\/td><\/tr>
Side Plank Hip Dip<\/td>Vertical Jump<\/a><\/td><\/tr>
Butt Kicks<\/a><\/td>Plank Jacks<\/td><\/tr>
Scissor Jump<\/a><\/td>Jumping Lunges<\/td><\/tr>
Bear Crawl<\/td>Inchworm<\/td><\/tr>
Pushup Jack<\/td>Crossbody Mt. Climber<\/td><\/tr>
Star Jumps<\/a><\/td>Plank-to-knee tap<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3 – Thursday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th><\/tr><\/thead>
Runner’s Skip<\/a><\/td>Sqaut Jump<\/td><\/tr>
Wide Mountain Climber<\/a><\/td>Corkscrew<\/td><\/tr>
Flutter Kick<\/td>Alternate Heel Tape<\/td><\/tr>
Plank Taps<\/td>Pushup Ankle Tap<\/td><\/tr>
Squat<\/td>Plank Getup<\/td><\/tr>
Pushups<\/td>Crossbody Mt. Climber<\/td><\/tr>
Crunches<\/td>Side Plank Hip Tap<\/td><\/tr>
Plank to Pushup<\/td>Jumping Jack<\/td><\/tr>
Jumping Lunge<\/td>Speed Skaters<\/td><\/tr>
Inchworm<\/td>Bear Crawl<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 4- Friday<\/strong><\/h3>\n\n\n\n
Round 1<\/th>Round 2<\/th><\/tr><\/thead>
Squat Jump<\/td>Burpee<\/td><\/tr>
Speed Skater<\/td>Mountain Climber<\/td><\/tr>
Plank To Push Up<\/td>High Knees<\/td><\/tr>
Flutter Kicks<\/td>Alternate Heel Tap<\/td><\/tr>
Side Plank Hip Dip<\/td>Curtsy Lunge<\/td><\/tr>
Butt Kicks<\/td>Plank Jacks<\/td><\/tr>
Scissor Jump<\/td>Jumping Lunges<\/td><\/tr>
Bear Crawl<\/td>Inchworm<\/td><\/tr>
Pushup Jack<\/td>Crossbody Mt. Climber<\/td><\/tr>
Shoulder Tap<\/td>Plank-to-knee tap<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

30-Min Full Body HIIT Weekly Workout Schedule<\/strong><\/h2>\n\n\n\n
\"Weekly<\/figure>\n\n\n\n

Perform as many as three rounds with 2 minutes of rest between them to catch your breath.<\/p>\n\n\n\n

Day 1 – Monday<\/strong><\/h3>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Jumping Jacks<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Mountain climbers<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Squat Jump<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Pushups<\/td>30-sec<\/td>30-sec<\/td><\/tr>
High Knees<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Alternate Heel Tap<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Shoulder Tap<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Flutter Kick<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Curtsy Lunge<\/td>30-sec<\/td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2 – Wednesday<\/strong><\/h3>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Jumping Jacks<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Bear Crawl<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Jumping Lunges<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Crossbody Mt. Climber<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Squat Thrust<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Side Plank Hip Taps<\/td>15-sec\/side<\/td>30-sec<\/td><\/tr>
Push-ups to Plank<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Inchworm Walk<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Plank Jacks<\/td>30-sec<\/td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3 – Friday<\/strong><\/h3>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Ankle Hop<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Lunge Front Kick<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Knee Tap Push-Up<\/td>30-sec<\/td>15-sec<\/td><\/tr>
Bicycle Crunch<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Front Squat<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Mountain Climber<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Pushup Jack<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Flutter Kick<\/td>30-sec<\/td>30-sec<\/td><\/tr>
Plank Getup<\/td>30-sec<\/td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Download Free HIIT Workout Plans<\/strong><\/h2>\n\n\n\n

Depending on your fitness level, you can download one of the workout weekly HIIT home workout plans PDFs.<\/p>\n\n\n\n

15-Minute-1-Week-HIIT-Workout-Plan<\/a>Download<\/a><\/div>\n\n\n\n
20-Minute-Weekly-HIIT-Routine-PDF<\/a>Download<\/a><\/div>\n\n\n\n
30-Minute-HIIT-Weekly-Schedule<\/a>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

Whether you want to lose weight, tone muscles, or enhance cardiovascular fitness, you can follow a weekly HIIT workout plan to achieve those goals. High-intensity Interval Training (HIIT) is a time-efficient workout program that includes short periods of intense work followed by a period of rest or active recovery. The activity and rest time may … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[199,256],"tags":[349],"class_list":["post-5325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit","category-free-workout-plans","tag-hiit-workout-plan"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5325","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=5325"}],"version-history":[{"count":25,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5325\/revisions"}],"predecessor-version":[{"id":15363,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5325\/revisions\/15363"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15364"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}