{"id":8081,"date":"2022-03-27T00:34:55","date_gmt":"2022-03-27T00:34:55","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=8081"},"modified":"2024-04-17T14:51:53","modified_gmt":"2024-04-17T14:51:53","slug":"6-week-hiit-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-week-hiit-workout-plan-with-pdf","title":{"rendered":"Ultimate 6 Week HIIT Workout Plan for Beginners with PDF"},"content":{"rendered":"\n<p>I\u2019ve designed an easy-to-follow and effective 6 week HIIT workout plan for those who want to lose weight, build endurance, or challenge their current fitness level.<\/p>\n\n\n\n<p>This program includes bodyweight exercises that require no equipment at all.<\/p>\n\n\n\n<p>All it requires is your mind, body, and a little space in your home where you can jump and lie comfortably.<\/p>\n\n\n\n<p>Anyone from male and female looking for a beginner&#8217;s HIIT workout routine can follow this program for a few months.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-850a51c17ddbf03048c6d6430ce45e9a\"><strong>What is HIIT?<\/strong><\/h2>\n\n\n\n<p>HIIT involves performing exercises in intervals, with each exercise performed at above 75% of your maximum heart rate for a specific time, followed by a short interval.<\/p>\n\n\n\n<p>Here are the quick features of HIIT you need to know before starting this program:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It involves performing exercises at 75-95% of maximum heart rate followed by brief periods of rest or low-impact activity. <\/li>\n\n\n\n<li>It primarily involves performing <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"10938\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight cardio exercises<\/a>, which can be done at a fast pace, such as burpees, <a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" data-type=\"post\" data-id=\"8991\" target=\"_blank\" rel=\"noreferrer noopener\">plyometric jumps<\/a>, mountain climbing, and shoulder taps.<\/li>\n\n\n\n<li>It follows a structured format, alternating between work and rest intervals.<\/li>\n\n\n\n<li>A HIIT session is shorter in duration and typically lasts for 10-30 minutes.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-43083556ffa6c4e9ed3479c28dbed143\"><strong>HIIT Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Routine Type<\/td><td>Full Body HIIT<\/td><\/tr><tr><td>Program Duration<\/td><td>6 Weeks<\/td><\/tr><tr><td>Sessions\/week<\/td><td>Three (Alternate Days)<\/td><\/tr><tr><td>Duration\/session<\/td><td>15-30 minutes<\/td><\/tr><tr><td>Program Goal<\/td><td>Promote Weight Loss and Improve Shape<\/td><\/tr><tr><td>Exercise Type<\/td><td>Bodyweight<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Target Age Group<\/td><td>16-35 Years<\/td><\/tr><tr><td>Experience Require<\/td><td>Beginner<\/td><\/tr><tr><td>Program to Follow Next<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/8-week-hiit-program-pdf-three-days-a-week\" data-type=\"post\" data-id=\"19325\" target=\"_blank\" rel=\"noreferrer noopener\">8-Week HIIT Cardio Plan<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This program involves performing three times weekly, with each session lasting for 10 to 30 minutes.<\/p>\n\n\n\n<p><strong>Health Disclaimer:<\/strong> If you have a breathing issue, are pregnant, breastfeeding, or are on medication, I recommend avoiding high-intensity interval training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-2-color has-contrast-background-color has-text-color has-background\"><strong>6 Week HIIT Workout Plan for Beginners to Level Up Fitness<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-base-2-color has-contrast-background-color has-text-color has-background\">Week 1<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/HIIT-workout-plan-for-beginners.jpg\" alt=\"HIIT workout plan for beginners\" class=\"wp-image-24028\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/HIIT-workout-plan-for-beginners.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/HIIT-workout-plan-for-beginners-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/HIIT-workout-plan-for-beginners-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jumping Jacks<\/strong>: 15-sec work, 15-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbing<\/strong>: 15-sec work, 15-sec rest<\/li>\n\n\n\n<li><strong>Burpees<\/strong> (No Jump): 10 reps, rest 30-sec rest<\/li>\n\n\n\n<li><strong>Alternating Heel Taps<\/strong>: 10 taps per side, 15-sec rest<\/li>\n\n\n\n<li><strong>Squat Jumps<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Flutter Kicks:<\/strong> 15-sec work, 15-sec rest<\/li>\n\n\n\n<li>Perform three to four rounds.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-2-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mountain Climbing<\/strong>: 15-sec work, 15-sec rest<\/li>\n\n\n\n<li><strong>Burpees<\/strong> (No Push-ups): 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Standard or Knee Push-up<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/youtu.be\/kVx92DcS7f0\" target=\"_blank\" rel=\"noreferrer noopener\">Jumping Lunges<\/a>:<\/strong> 10 reps, 40-sec rest<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=wcKyqAMqueQ\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=wcKyqAMqueQ\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Taps<\/a>:<\/strong> 10 taps per side, 30-sec rest<\/li>\n\n\n\n<li><strong>High Knees<\/strong>: 20-sec work, 40-sec rest<\/li>\n\n\n\n<li>Perform three to four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-2-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jumping Jack:<\/strong> 15-sec work, 15-sec rest<\/li>\n\n\n\n<li><strong>Sprint in Place<\/strong>: 15-sec work, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees<\/strong> (No Push-up and Jump): 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbing: <\/strong>15-sec work, 15-sec rest<\/li>\n\n\n\n<li><strong>Squat Jump<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=SFb2rEt68aA\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=SFb2rEt68aA\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Hip Dips<\/a><\/strong>: 10 taps per side, 30-sec rest<\/li>\n\n\n\n<li>Aim for three to four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-2-color has-contrast-background-color has-text-color has-background\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mountain Climbers<\/strong>: 30 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=HxaK_XlSOFo\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Run<\/a><\/strong>: 30 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong>Jumping Lunges<\/strong>: 5 reps per leg, 30-sec rest<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=_K7rv_vFOWM\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=_K7rv_vFOWM\" rel=\"noreferrer noopener\">Spider Crawl<\/a><\/strong>: 15 seconds, 15-sec rest<\/li>\n\n\n\n<li><strong>Burpees<\/strong> (No Jump): 30 seconds, 45-sec rest<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=ZlP9dSwQ_0Y\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=ZlP9dSwQ_0Y\" rel=\"noreferrer noopener\">Scissor Kicks<\/a><\/strong>: 30 seconds, 30-sec rest<\/li>\n\n\n\n<li>Perform three to four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sprint in Place<\/strong>: 15-sec work, 30-sec rest<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#10_Alternate_Heel_Tap_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Alternate Heel Tap Crunches<\/strong><\/a>: 10 taps per side, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpee (No Jump and Push-up):<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Standard\/Knee Pushup:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Squat Jumps:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Crossbody Mountain Climber:<\/strong> 15-sec work, 30-sec rest<\/li>\n\n\n\n<li>Perform three to four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Burpee (No Jump):<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Shoulder Taps<\/strong>: 30 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbing:<\/strong> 30 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong>Side Plank Hip Dips<\/strong>: 10 taps per side, 30-sec rest<\/li>\n\n\n\n<li><strong>Jumping Split Lunges<\/strong>: 5 reps per leg, 30-sec rest<\/li>\n\n\n\n<li><strong>Reverse Crunches<\/strong>: 30 seconds, 30-sec rest<\/li>\n\n\n\n<li>Perform three to four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-2-color has-contrast-background-color has-text-color has-background\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sprint in Place:<\/strong> 15-second work, 15-sec rest<\/li>\n\n\n\n<li><strong>Jump Squat:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbing:<\/strong> 15-second work, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Crunches:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>High Knees:<\/strong> 5 reps per side, 30-sec rest<\/li>\n\n\n\n<li>Complete 4-5 rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jumping Jacks:<\/strong> 30 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees: <\/strong>10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Crossbody Mountain Climbing:<\/strong> 30 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong>Squats:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Flutter Kicks:<\/strong> 15 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Pushups:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li>Complete 4-5 rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jump Squats:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbing<\/strong>: 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>High Knees<\/strong>: 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Shoulder Tap<\/strong>: 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Crunches<\/strong>: 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#35_Plank_Ankle_Taps\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank Ankle Taps<\/strong><\/a>:  10 taps per side, 30-sec rest<\/li>\n\n\n\n<li>Aim for four to five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-2-color has-contrast-background-color has-text-color has-background\">Week 4<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Beginner-HIIT-Workout-Program.jpg\" alt=\"Beginner HIIT Workout Program\" class=\"wp-image-24029\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Beginner-HIIT-Workout-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Beginner-HIIT-Workout-Program-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Beginner-HIIT-Workout-Program-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jumping Jacks: <\/strong>30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbers: <\/strong>20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees: <\/strong>10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Alternating Heel Taps: <\/strong>10 taps per side, 30-sec rest<\/li>\n\n\n\n<li><strong>Sprint in Place:<\/strong> 20 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong>Spider Crawl: <\/strong>20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Side Plank Hip Taps:<\/strong> 10 reps per side, 30-sec rest<\/li>\n\n\n\n<li>Perform four to five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>High Knees<\/strong>: 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Shoulder Tap<\/strong>: 15 taps per side, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbing<\/strong>: 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Pushups<\/strong>: 12-15 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Bicycle Crunches<\/strong>: 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/youtu.be\/fuBbuyJL_Hc\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/fuBbuyJL_Hc\" target=\"_blank\" rel=\"noopener\">Crossbody High Knees<\/a>:<\/strong> 10 reps per side, 30-sec rest<\/li>\n\n\n\n<li><strong>Scissors Kicks: <\/strong>20 seconds work, 30-sec rest<\/li>\n\n\n\n<li>Complete four to five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Squat Jump:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Crossbody Mountain Climbing:<\/strong> 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Crunches: <\/strong>30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kneeling Squat Jumps<\/strong><\/a>: 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Alternating Heel Taps<\/strong>: 10 taps per side, 15-second rest<\/li>\n\n\n\n<li><strong>Shadow Boxing Punches:<\/strong> 30 seconds work, 30-second rest<\/li>\n\n\n\n<li>Complete four to five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 5<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-2-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Squat Jumps:<\/strong> 15 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Pushups:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Crunches:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Reverse Lunges to Front Kick:<\/strong> 5 reps per side, 15-sec rest<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/youtu.be\/eT5M1goPDhY\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/eT5M1goPDhY\" rel=\"noreferrer noopener\">Fast Feet<\/a>:<\/strong> 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Crossbody Mountain Climbing:<\/strong> 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/wTfWbsQql1o\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Toe Tap Hops<\/strong><\/a>: 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li>Perform four to six rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mountain Climbing:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Squats<\/strong>: 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Pushups<\/strong>: 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Jumping Jack<\/strong>: 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Flutter Kicks:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Shoulder Taps<\/strong>: 15 reps per side, 30-sec rest<\/li>\n\n\n\n<li>Complete four to six rounds.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-2-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Squats:<\/strong> AMRAP in 30 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong>Pushups:<\/strong> AMRAP in 30 seconds, 30-sec rest<\/li>\n\n\n\n<li><strong>Kneeling Squat Jumps<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbing<\/strong>: 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Flutter Kicks:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Shadow Boxing Punches:<\/strong> 30 seconds work, 30-second rest<\/li>\n\n\n\n<li>Complete four to six rounds.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-2-color has-contrast-background-color has-text-color has-background\">Week 6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks: 20-second work, 30-second rest<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/wTfWbsQql1o\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Toe Tap Hops<\/strong><\/a>: 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Reverse Lunges to Front Kick:<\/strong> 5 reps per side, 15-sec rest<\/li>\n\n\n\n<li><strong>Crossbody Mt. Climber<\/strong>: 30-second work, 30-second<\/li>\n\n\n\n<li><strong>Side Plank Hip Dip:<\/strong> 10 reps per side, 30-sec<\/li>\n\n\n\n<li><strong>Kneeling Squat Jump:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Shoulder Taps<\/strong>: 15 reps per side, 30-sec rest<\/li>\n\n\n\n<li>Complete five to six rounds.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jump Squat:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbers:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Crunches:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Fast Feet:<\/strong> 20 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Flutter Kicks:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li>Repeat five to six times at high intensity.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-2-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jumping Jacks:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Mountain Climbers:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Burpees:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Crunches:<\/strong> 30 seconds work, 30-sec rest<\/li>\n\n\n\n<li><strong>Jump Split Squat:<\/strong> 10 reps, 30-sec rest<\/li>\n\n\n\n<li><strong>Shadow Boxing Punches:<\/strong> 30 seconds work, 30-second rest<\/li>\n\n\n\n<li>Repeat five to six times as fast as possible.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-base-2-color has-contrast-background-color has-text-color has-background\"><strong>Download The 6 Week HIIT Workout Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-595ae916-02e9-458f-b976-88575394b20b\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Ultimate-6-Week-HIIT-Workout-Plan-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Ultimate 6 Week HIIT Workout Plan PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Ultimate-6-Week-HIIT-Workout-Plan-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-595ae916-02e9-458f-b976-88575394b20b\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7f11e643-978b-407a-a54d-71b7b5055edd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/6-Week-HIIT-Workout-Plan-for-Beginners-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Week-HIIT-Workout-Plan-for-Beginners-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/6-Week-HIIT-Workout-Plan-for-Beginners-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-7f11e643-978b-407a-a54d-71b7b5055edd\" download>Download Updated Program<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-2a617cd932079c01acfb7ca107a601e5\"><strong>The Takeaways<\/strong><\/h2>\n\n\n\n<p>HIIT is a form of high-intensity cardio that involves performing exercises with near-maximal effort, often reaching or exceeding the anaerobic threshold.<\/p>\n\n\n\n<p>It is an excellent way to burn considerable calories quickly, improve cardiovascular fitness, and <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16029\" rel=\"noreferrer noopener\"><strong>facilitate weight loss<\/strong><\/a>.<\/p>\n\n\n\n<p>To help you properly use this HIIT, I&#8217;ve handed out an ultimate six-week program for you.<\/p>\n\n\n\n<p>This program can help you improve your fitness over time, whether you want to level up your athletic fitness, promote weight loss, or challenge your endurance.<\/p>\n\n\n\n<p>However, being high-intensity in nature, I recommend avoiding this program if you have any health issues, whether it&#8217;s injury or cardiac disease.<\/p>\n\n\n\n<p>Please note that this article is focused only on the exercise part. If you want to get the best results from this training, I suggest concentrating on diet and recovery as well.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I\u2019ve designed an easy-to-follow and effective 6 week HIIT workout plan for those who want to lose weight, build endurance, or challenge their current fitness level. This program includes bodyweight exercises that require no equipment at all. All it requires is your mind, body, and a little space in your home where you can jump &#8230; <a title=\"Ultimate 6 Week HIIT Workout Plan for Beginners with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-week-hiit-workout-plan-with-pdf\" aria-label=\"Read more about Ultimate 6 Week HIIT Workout Plan for Beginners with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":8101,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,199],"tags":[405,409,111],"class_list":["post-8081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-hiit","tag-cardio","tag-hiit","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8081","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=8081"}],"version-history":[{"count":16,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8081\/revisions"}],"predecessor-version":[{"id":24033,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8081\/revisions\/24033"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/8101"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=8081"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=8081"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=8081"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}