High-Intensity Interval Training or more commonly known as HIIT has become an extremely popular training mode over the past few years. HIIT incorporates high-intensity movements, combined with interval training, that last for a total of 60-90 seconds. Instead of climbing the stair master or steady-state cardio making for 30 minutes, your workouts are upbeat, fun, and incorporate full-body movements, to build more muscle tone, and core strength. With this 6-week HIIT workout plan, you’ll be getting your sweat on with the power of your own body weight, with no equipment.
What Is HIIT
High-intensity interval training (HIIT) is the type of training you’ll perform in this body weight workout program. HIIT is a popular form of exercise because it is upbeat, fast, fun, and a truly effective fat-burning method of working out. While you’re performing these workouts, we encourage pushing your body to a (safe) absolute maximum in order to achieve muscle fatigue and maximal oxygen intake. This will trigger what’s called the ‘afterburn effect’. The afterburn effect will help your body use oxygen and burn calories up to 48 hours post-workout.
How Does HIIT Work
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WORKOUT FORMATS |
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AMRAP |
This stands for ‘as many rounds as possible’ meaning that you complete the movements in a certain amount of time. Say it’s a 20 minute AMRAP with 3 movements.; this means you have 20 minutes to complete as many rounds as possible of the 3 movements. |
|
EMOM |
This stands for ‘every minute on the minute’ meaning that at the start of each new minute, you will reset. For example, you may be asked to do a 5-minute EMOM with 15 air squats and a 15 second rest. This means at the 0:00 you will start to do 15 air squats preparing to stop at 0:45 so that you can rest for 15 seconds. If you don’t make it to 15 reps within the time frame, you still need to stop and rest. If you finish all reps before the rest cut-off, then you get extra rest. At the top of the new minute, 1:00, you will start again with your 15 air squats. ‘Every minute on the minute’ you will start over, for 5 total minutes. |
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TABATA |
Each exercise in a TABATA lasts for four minutes. You will work out for :20 seconds, rest for :10 seconds, and do this for 8 total rounds (four total minutes) |
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FINISHER |
This is where you push your body to max effort. You’ll go all out in the last minute or two for a certain movement. For example, you might have a 3:00 minute jump rope finisher at the end of your workout. The goal is to BURN out and go as hard as you can without or with minimal rest. |
All you need for a this no-equipment HIIT workout plan is your own body weight. If you happen to have access to equipment and feel safe to do so, you can add in light weights to your movements. These pieces might include bands, kettlebells, dumbbells, medicine balls, and more.
Pre Workout Snacks
In order to have energy for your workout, it’s important to have eaten within 1-2 hours before your workout. This meal/snack should incorporate quality carbohydrates, protein sources, and minimal fats, if any. If you’re anywhere within 45-60 minutes prior to a workout, aim for something straight forward and simple like a banana and a protein shake. If it’s more in that 1-2 hour window, opt for a light meal, like sweet potato, BBQ chicken, and some green beans.
Other Pre-Workout Snack Ideas
- Fruit and granola bar
- Protein and Clean Carbs shake
- Oatmeal
- Chicken with rice and vegetables
- Peanut butter and rice cakes
Post Workout Snacks
If your body doesn’t have the nutrients it needs to replenish depleted levels of nutrients from working out, you’re going to be more prone to injury, poor recovery times, soreness, and harder time reaching your goals. Without consuming nutrients post-workout, you’ll wear down your weaker muscle fibers rather than building up to bigger and stronger ones. This process can get pretty scientific (we’ll spare you the boring details) and just refer to it as ‘remodeling’.
While we always recommend a food first approach when it comes to your health and nutrition, getting all the nutrients you need throughout the day and before or during your workouts can be hard, especially when you’re training for high levels of performance. Let’s face it — slamming a 6oz sweet potato and 8oz of chicken post-workout is, well, unpleasant. This is where supplementation can really shine.
Other Pre-Workout Snack Ideas
- Greek yogurt with mixed berries
- Overnight Oats w/ protein powder
- Whey Isolate and Clean Carbs
- Banana and peanut butter protein shake
Dynamic Warmup
The purpose of a dynamic warmup is to get blood flowing to the areas of the body that you will be working during your session. It will also wake up the nervous system throughout the body and help the mind-body connection for efficient communication and activation. It’s more than just a few burpees or 5 minutes on the treadmill. Waking up your muscles are going to be one of the biggest keys to your success for maximal strength gains.
You will be mimicking movements that you will use throughout your workout. It’s actually been proven that dynamic stretching and warmups before weightlifting can help with peak power and improve performance, as compared to static stretching or no stretching at all. [R]
We recommend finding an area inside or outside that gives you about 20 feet of working space. You may want to modify the dynamic warmup based on soreness levels or areas that feel tight on your specific body.
Spend a minute alternating between an active movement and a static movement, like 1:00 minute of jumping jacks and :30 seconds of stretching (quads, hamstrings, arms, seated, standing, etc.) Your dynamic warm-up should only last 8-12 minutes, so make sure to maximize your time and keep moving. Grab a drink of water, wipe off the moisture on your forehead, turn on some beats and drop into the workout.
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Warm up |
Time reps |
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Light jog |
45 seconds |
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Lunges |
-down and back |
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Knee to chest walking |
Down and back |
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Butt kickers |
30 seconds |
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High knees |
30 seconds |
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Hip stretch w twist |
10 reps |
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Air squats |
15 reps |
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Frankenstein march |
30 seconds |
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Kneeling quad stretch |
30 seconds |
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Inchworm stretch |
10 reps |
|
Grapevine |
30 seconds |
|
Side lunge stretch |
10 reps |
6-Week High Intensity Training Program
Weeks 1-2
DAY 1
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WORKOUT – 7 MINUTE AMRAP |
SET/REP |
Rest |
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Split Lunge |
10 Each Side |
AMRAP |
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Lying Toe Taps |
20 |
AMRAP |
|
Mountain Climbers |
30 seconds |
AMRAP |
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MIDWORKOUT CHALLENGE |
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|
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Burpees |
1:00 |
|
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Plank (Knees to Toes) |
1:00 |
|
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WORKOUT - TABATA |
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|
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Forward & Reverse Bear Crawls |
|
30 Seconds |
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Jumping Jacks |
|
1:00 Minute |
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Burpees with Strict Pushup |
|
30 Seconds |
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12 MINUTE AMRAP |
|
|
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Air Squats |
10 |
AMRAP |
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Push Ups |
8 |
AMRAP |
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Bicycle Crunches |
30 Seconds |
AMRAP |
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WORKOUT – AMRAP |
|
|
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Plank Shoulder Taps |
20 |
AMRAP |
|
Side Lunge |
10 Each Side |
AMRAP |
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Running In Place |
30 Seconds |
AMRAP |
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Bicycles |
30 Seconds |
AMRAP |
DAY 2
|
Workout |
Set/Rep |
Rest |
|
WORKOUT - 7 Minute AMRAP |
|
|
|
High Knees |
30 Seconds |
AMRAP |
|
Curtsy Lunges |
10 Each Side |
AMRAP |
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Chair Triceps Dips |
12 |
AMRAP |
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WORKOUT – EMOM – 5 Rounds |
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|
|
Overhead Front Lunges |
15 |
EMOM |
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Plank Toe Touches |
12 |
EMOM |
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Glute Bridges |
15 |
EMOM |
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Jump Squats |
8 |
EMOM |
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WORKOUT – 3 ROUNDS FOR TIME |
|
|
|
Air Squats |
50 |
For Time |
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Mountain Climbers |
40 |
For Time |
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V Ups |
30 |
For Time |
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Push Ups |
20 |
For Time |
|
Reverse Lunges |
10 |
For Time |
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Jumping Jacks |
100 |
For Time |
DAY 3
|
Workout |
Set/Rep |
Rest |
|
WORKOUT - 10 Minute AMRAP |
|
|
|
Fast Feet |
30 Seconds |
AMRAP |
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Burpees |
8 |
AMRAP |
|
Alternating Reverse Lung |
12 Each Side |
AMRAP |
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WORKOUT – TABATA |
|
|
|
Box Jumps |
|
30 Seconds |
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Bicycles |
|
20 Seconds |
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Butt Kickers |
|
20 Seconds |
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WORKOUT – 10 Minute AMRAP |
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|
|
Lateral Lunge |
10 Each Side |
AMRAP |
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Skaters |
30 Seconds |
AMRAP |
|
Sit Up To Glute Bridge |
15 |
AMRAP |
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Jackknife |
10 |
AMRAP |
DAY 4
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – AMRAP – 6 Rounds |
|
|
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Sumo Squats |
12 |
AMRAP |
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High Knees |
30 Seconds |
AMRAP |
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Mountain Climbers |
45 Seconds |
AMRAP |
|
Alternating Jump Lunges |
10 Reps Each Side |
AMRAP |
|
WORKOUT – AMRAP – 4 Rounds |
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|
|
Narrow Push Ups |
12 |
AMRAP |
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Sit Up To Glute Bridge |
10 |
AMRAP |
|
Curtsy Lunges |
12 each side |
AMRAP |
|
AB Finisher – 4 Rounds |
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Suitcase Sit Ups |
15 |
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Bicycles |
15 |
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Heel Touches |
15 |
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Cross Leg Reverse Crunch |
15 |
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DAY 5
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – TABATA |
|
|
|
Pulsing Squats |
30 Seconds |
20 Seconds |
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Side Planks |
45 Seconds |
20 Seconds |
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Russian Twists |
45 Seconds |
20 Seconds |
|
WORKOUT – 5 Rounds |
|
|
|
Tricep Dips |
20 |
FOR TIME |
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High Knees |
20 |
FOR TIME |
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Squats |
10 |
FOR TIME |
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Push Ups |
10 |
FOR TIME |
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Dead Bugs |
10 |
FOR TIME |
Weeks 3-4
DAY 1
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – 8 Minute EMOM |
|
|
|
Squat Jacks |
20 |
EMOM |
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High Knees |
25 |
EMOM |
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|
|
|
|
WORKOUT – AMRAP – 8 Rounds |
|
|
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Tricep Dips |
10 |
AMRAP |
|
Jumping Lunges |
15 |
AMRAP |
|
Butt Kickers |
20 |
AMRAP |
|
Speed Skaters |
30 |
AMRAP |
DAY 2
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – 20 Minute AMRAP |
|
|
|
Side Lunge With Hop |
10 Each Side |
AMRAP |
|
Burpees |
15 |
AMRAP |
|
Jump Squats |
10 |
AMRAP |
|
Push Ups |
12 |
AMRAP |
|
AB Finisher - 4 Rounds |
|
|
|
Bicycles |
1 Min |
|
|
Mountain Climbers |
1 Min |
|
|
Reverse Lunge |
20 |
|
DAY 3
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – TABATA |
|
|
|
Plank Jacks |
10 Seconds |
20 Seconds |
|
Lying Glute Bridges |
20 Seconds |
10 Seconds |
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WORKOUT – 10 Minute AMRAP |
|
|
|
Pendulum Lunge |
10 |
AMRAP |
|
Plank T Spine Rotations |
10 |
AMRAP |
|
V-Ups |
10 |
AMRAP |
|
Squats With Knee Drive & Twist |
10 |
AMRAP |
DAY 4
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – EMOM |
|
|
|
Plie Squat Punch |
10 |
EMOM |
|
Forward & Reverse Bear Crawl |
12 |
EMOM |
|
Bicycle Abs |
30 Seconds |
EMOM |
|
Push Ups |
12 |
EMOM |
|
WORKOUT –15 Minute AMRAP |
|
|
|
Jumping Jacks |
1 Min |
AMRAP |
|
Squats With Knee Raise |
20 |
AMRAP |
|
High Knees |
1 Min |
AMRAP |
|
Narrow Push Ups |
20 |
AMRAP |
|
V-Ups |
20 |
AMRAP |
|
Fast Feet |
1 Min |
AMRAP |
DAY 5
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – 6 Rounds |
|
|
|
Squats |
30 |
FOR TIME |
|
Narrow Push Ups |
30 |
FOR TIME |
|
Pendulum Lunge |
15 Each Side |
FOR TIME |
|
Glute Bridge |
20 |
FOR TIME |
|
Jumping Jacks |
1 Minute |
FOR TIME |
|
WORKOUT – 4 Rounds |
|
|
|
Sumo Squats To Calf Raise |
20 |
FOR TIME |
|
Standing Oblique Twists |
30 |
FOR TIME |
|
Box Jumps |
20 |
FOR TIME |
Weeks 5-6
DAY 1
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – TABATA |
|
|
|
Burpees |
30 Seconds |
20 Seconds |
|
Mountain Climbers |
45 Seconds |
20 Seconds |
|
Push up To Down Dog |
45 Seconds |
20 Seconds |
|
WORKOUT – 7 Minute AMRAP |
|
|
|
Side Plank |
30 Seconds |
AMRAP |
|
Push Ups |
10 |
AMRAP |
|
Side Lunge |
10 Each Side |
AMRAP |
|
V-Ups |
10 |
AMRAP |
|
Toe Touch Planks |
10 |
AMRAP |
DAY 2
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – EMOM 8 Rounds |
|
|
|
Push Ups |
12 |
EMOM |
|
Squat Jumps |
15 |
EMOM |
|
Glute Bridges |
20 |
EMOM |
|
High Knees |
25 |
EMOM |
|
FINISHER – 3 Rounds |
|
|
|
Mountain Climbers |
1 Minute |
FOR TIME |
|
Wall Sit Alternating Calf Raise |
1 Minute |
FOR TIME |
|
Step Ups |
1 Minute |
FOR TIME |
DAY 3
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – 20 Minute AMRAP |
|
|
|
Speed Skaters |
20 Seconds |
AMRAP |
|
Right Side Plank |
30 Seconds |
AMRAP |
|
Reverse Lunge To High Knees |
10 Each Side |
AMRAP |
|
Left Side Plank |
30 Seconds |
AMRAP |
|
Squats |
15 |
AMRAP |
|
WORKOUT – 3 Rounds |
|
|
|
Burpees |
15 |
FOR TIME |
|
Standing Adduction |
10 Each Side |
FOR TIME |
|
Crossed Leg Reverse Crunch |
10 Each Side |
FOR TIME |
DAY 4
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – 10 Minute AMRAP |
|
|
|
Push Ups |
10 |
AMRAP |
|
Plank to Toe Touch |
20 |
AMRAP |
|
Butt Kickers |
30 |
AMRAP |
|
Jump Squats |
30 |
AMRAP |
|
WORKOUT – 8 Minute AMRAP |
|
|
|
Flutter Kicks |
10 |
AMRAP |
|
Burpee To High Knee Tuck |
20 |
AMRAP |
|
High Knees |
30 |
AMRAP |
|
Speed Skaters |
30 |
AMRAP |
|
WORKOUT – 10 Minute AMRAP |
|
|
|
Push Up To Alternating Toe Touch |
10 |
AMRAP |
|
Plank |
20 seconds |
AMRAP |
|
Mountain Climbers |
30 Seconds |
AMRAP |
|
Sit Up To Glute Bridge |
30 |
AMRAP |
DAY 5
|
Workout |
Set/Rep |
Rest |
|
WORKOUT – TABATA |
|
|
|
Pulsing Squats |
30 Seconds |
20 Seconds |
|
Side Planks |
45 Seconds |
20 Seconds |
|
Russian Twists |
45 Seconds |
20 Seconds |
|
WORKOUT – 5 Rounds |
|
|
|
Tricep Dips |
20 |
FOR TIME |
|
High Knees |
20 |
FOR TIME |
|
Squats |
10 |
FOR TIME |
|
Push Ups |
10 |
FOR TIME |
|
Dead Bugs |
10 |
FOR TIME |
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