4-Week HIIT Workout Program

Get Started and Smash Your Goals!

ARE YOU READY FOR THE HIIT CHALLENGE?

Short on time, but looking to blast as many calories as possible? High-Intensity Interval Training (HIIT) workouts are the perfect way to torch calories and increase aerobic and anaerobic capacity. HIIT workouts provide the biggest bang for your buck in terms of time and effort, plus they carry some other great benefits, including:

• Metabolic Overload. The high-intensity intervals that characterize HIIT create a metabolic overload that challenges muscles to produce the energy needed to fuel muscle activity and remove the metabolic byproducts created by muscle activation. In other words, the more you (safely) challenge your limits, the more fit you become.

• EPOC. Excess Post-Exercise Oxygen Consumption (EPOC) is the “bonus” calories burned in the hours (sometimes over a day) after an intense workout to help replenish energy stores and repair damaged tissue. Depending on the intensity of a workout, the extra calorie burn from HIIT can be anywhere from just a few to more than 300!

• Health and Wellness. Individuals participating in HIIT training could experience increased aerobic and anaerobic fitness levels, improved blood pressure, increased insulin sensitivity, improved cholesterol profiles, and decreased abdominal fat.

• Scalability. Not all HIIT workouts are reserved for elite-level athletes. Based on exercise selection and intensity, they can be scaled for all levels and abilities.

• Measurement. AMRAP (As Many Rounds/Reps As Possible) workouts can be a great way to measure progress over time. In this particular four-week series, the last day of every week is an “AMRAP Testing Day” that acts as a great workout and a tangible gauge of your improvement.

• Fun. HIIT workouts are not just short and intense, and they're also fun! When performed with friends, they can create a sense of competitiveness and camaraderie, making your fitness journey more enjoyable and social.

THE WORKOUT

This 4-week program includes two types of HIIT formats: Tabata and AMRAP.

Tabata workouts use a time interval of 20 seconds of work followed by 10 seconds of rest, performed for eight rounds total. In this program, you will alternate between two exercises in your 4-minute Tabata session.

During an AMRAP workout, a series of exercises are completed as many times as possible for a prescribed amount of time.

You can choose to complete these HIIT sessions at the end of your regular workouts, or if you plan to do a stand-alone HIIT workout, begin with a minimum of a 5-minute cardiorespiratory warm-up and some mobility work.

The weekly AMRAP test aims to gauge your improvement throughout the program. Record how many rounds you complete each week; hopefully, you’ll see better results as your cardiovascular health improves.

For week 1, you’ll alternate between two AMRAP workouts and complete an AMRAP benchmark test on day 7. Perform 10 reps of each exercise and repeat for as many rounds as possible in 5 minutes. If there are single leg/side exercises, perform 10 reps on each side.

WEEK 1 | AMRAP

*AMRAP Testing Day (Record how many rounds you complete in 5 minutes.)

For week 2, you’ll alternate between two Tabata workouts and repeat your AMRAP test on day 7. On days 1, 3, and 5, perform the first exercise for 20 seconds, then rest for 10 seconds. Perform the second exercise for 20 seconds, then rest for 10 seconds. Repeat this sequence 8 times in total, so you’re performing 4 minutes of work. If there are single leg/side exercises, perform reps on each side.

WEEK 2 | TABATA

*AMRAP Testing Day (Record how many rounds you complete in 5 minutes.)

Week 3 will look very similar to week 1, with an additional AMRAP added after a 5-minute rest. Perform 10 reps of each exercise and repeat for as many rounds as possible in 5 minutes. Rest for 5 minutes, and then do another 5-minute AMRAP round. If there are single leg/side exercises, make sure to perform 10 reps on each side.

WEEK 3 | AMRAP WITH INCREASED VOLUME

*AMRAP Testing Day (Record how many rounds you complete in 5 minutes.)

Week 4 will look very similar to week 2, with an additional Tabata added after a 5-minute rest. On days 1, 3, and 5, perform the first exercise for 20 seconds, then rest for 10 seconds. Perform the second exercise for 20 seconds, then rest for 10 seconds. Repeat this sequence 8 times in total, so you’re performing 4 minutes of work. Rest for 5 minutes, and then do another 4-minute Tabata round. If there are single leg/side exercises, perform reps on each side.

WEEK4 | AMRAP WITH INCREASED VOLUME

*AMRAP Testing Day (Perform 10 Reps each Record how many rounds you complete in 5 minutes.)

THE EXERCISES

PLYO PUSHUPS

Direction: Start in a high plank position, keeping your ears, hips, knees, and heels in a straight line. Bend your arms and lower your body until your chest is a few inches from the floor. Explosively push into the ground so your hands lose contact with the floor momentarily at the top of the movement. Absorb the landing with a braced core and softness in the elbows and shoulders. To decrease the intensity of this movement, it can be done as a fast push-up without leaving the ground. It can also be performed even from the knees.

MOUNTAIN CLIMBER

Direction: Start in a high plank position, keeping your ears, hips, knees, and heels in a straight line. While maintaining this plank, bend one knee into your chest as high as possible and place it back in the starting position. Repeat this process by bringing the opposite knee toward your chest. Think about running while you're on a plank.

PLANK TO FRONT KICK

Direction: Start in a high plank position, keeping your ears, hips, knees and heels in a straight line. Place your right foot on the outside of your right hand. Pick up your right hand and slowly extend your left leg to the front, opening your hips toward the sky and slightly pivoting your planted right foot. Return to the plank position and repeat on the other side. To make this move easier, it can be done as a simple step, plant and reach, rather than an explosive movement.

UP AND DOWN PLANK

Direction: Start in a hand plank position, keeping your ears, hips, knees, and heels in a straight line. Keep your hips and shoulder square and, with minimal movement, slowly bend down to your right forearm, followed by the left. While maintaining a tight core, return to the high plank, one arm at a time. It can also be performed from your knees to make this move easier.

HOP TO LUNGE

Direction: Begin in a lunge position with your right leg in front and your knee aligned over your middle toes. Squeeze your glutes, drive your arms upward, jump upward, and switch legs mid-air, landing with your left leg in front. Ensure both feet land simultaneously and absorb the impact at your hips, knees, and ankles upon impact. For less impact, this exercise can be done as alternating step-back lunges.

LATERAL SKATER HOP

Direction: Stand tall and shift your weight to your left leg. Push through the ground with your left foot and leap laterally to the right, immediately bending at your right knee and hip to absorb the landing. Simultaneously, reach your left leg behind your body and tap it to the floor for stability. Repeat by pushing off your right leg and landing on your left. Remove the jump, step, and curtsey to each side to make this move easier.

FRONT LUNGE TO ROTATION

Direction: Stand tall with your feet about shoulder-width apart. Step forward with your right leg and bend your left knee toward the ground, stopping when both legs reach a 90-degree bend. At the same time, extend your arms forward and rotate your entire upper body (arms, hands, and shoulders) to the right. Return your upper body to the starting position, and push through your right foot to return to the starting position. Repeat on the other side. To lessen the intensity of the rotation, your elbows can remain bent while turning.

SINGLE LEG RDL

Direction: Stand tall and shift your weight to one leg; lift your opposite foot lined up with your opposite heel or slightly off the ground. Hinge at your hips, lower your chest, and lower the dumbbells, trying to touch the ground in front of you. Keep the weights as close as possible to your legs. Extend your hips forward to return to standing. Maintain a neutral spine and balance between reps. Limit your range of motion to improve your form and reduce stress on your back.

BURPEE TO PUSHUP

Direction: Start in a hand plank position, keeping your ears, hips, knees, and heels in a straight line. While maintaining alignment, bend your arms and lower your body toward the ground. Push through the ground to return your body to the starting position. Immediately snap your feet under your body to reach a perfect squat position. Explosively press your feet through the floor and engage through your glutes as you leave the ground for your jump. When you land, hinge your hips back, place your hands on the floor, and hop back into a high plank position. That’s one rep. To make this move easier, step back to a plank and step up to the squat rather than jumping from plank to squat. You could also remove the jump or pushup portion to modify it further.