8-week program HIIT (beginner to advanced)

 

 

These exercises and more are from the bodyweight burner:

More from the bodyweight burner/HIIT Program 


The following program allows you to become a novice in HIIT to a true expert in just 8 weeks.

• In phase 1, the program starts with a ratio of 1: 4 between work and rest with a total exercise time of just under 15 minutes.
• In phase 2, it increases the time to "work" with a ratio of 1: 2 and a total exercise time of 17 minutes.
• In phase 3, the ratio of rest to be reduced by half, down to 1: 1. The total exercise time increased to 18.5 minutes.
• Finally, in phase 4, the relationship gets off to halve (increased to 2: 1) and the total time is 20 minutes. This way, you get to the later stages of HIIT training.

Suggested for each time phase is just that: a suggestion. If you need to spend more than two weeks at a certain stage before moving to the next, do it. Similarly, if some phase seems too easy, you can skip directly to the next.
To perform these exercises, you can use tools (like a jump rope), do jumping jacks and running or using an exercise bike. Use your imagination, but follow the directions of work and rest intervals.

Phase 1 (1: 4): Weeks 1 and 2

• 15 seconds: high intensity exercise
• 60 seconds: rest or low intensity exercise

Repeat another 10 times, followed by a final period of 15 seconds of high intensity. Total time: 14 minutes

Phase 2 (1: 2): 3 and 4 weeks

• 30 seconds: high intensity exercise
• 60 seconds: rest or low intensity exercise

Other repeated 10 times, followed by a final period of 30 seconds high intensity. Total time: 17 minutes

Phase 3 (1: 1): 5 and 6 weeks

• 30 seconds: high intensity exercise
• 30 seconds: rest or low intensity exercise

Repeat another 11 times, followed by a final 30-second period of high intensity. Total time: 18.5 minutes

Phase 4 (2: 1): 7 and 8 weeks

• 30 seconds: high intensity exercise
• 15 seconds: rest or low intensity exercise

Repeated 25 times, followed by a final 30-second period of high intensity. Total time: 20 minutes

I also combined this program with the 3-Week Diet Plan for better results:
3-Week Diet Plan