So here we are, after a little delay, we’ve finally put together something we can be proud to unleash to the world. If you’re brand new to our three-part HIIT workout plan, I’d suggest you go back to part 1, and part 2, to familiarize yourself with the concepts and training style of this workout plan.
For those of you who have no plans of doing any back reading, I’ll make it easy for you. Here’s a recap of our HIIT Workout Plan up until this point:
The overall goal of this plan is to help you achieve expedited fat loss across your body, while simultaneously increasing your endurance, metabolic response system, and help you build lean, explosive muscles in your quads, hamstrings, glutes, and calves.
HIIT Workout Plan Part #1: The first part of this three-part series is your introduction to HIIT training. Standard HIIT formats include cycling, running, jump roping, beginner level plyo, and a Brick workout round things out. This workout is designed to gradually build your endurance to get you ready for part two.
HIIT Workout Plan Part #2: Part two focuses on elevating your endurance and extending your caloric burn through longer HIIT intervals, along with higher resistance plyometrics (using weights) and cycling (turning up the dial). We also combine various formats of HIIT (rowing/jumping rope) to create a HIIT circuit of sorts to really test your limits.
Keeping the Momentum Moving
If you’ve been sticking with our HIIT Workout Plan until this point, you’ve put in a solid 12 weeks of work. By now, you should have experienced slimming across your body (your tummy included!) as well as a gradual increase in your endurance – you may even be itching to extend HIIT sessions given your increased endurance at this point. Part three keeps all of this in mind, and continues the trend of boosting your endurance, metabolism, and caloric burn by continuing to push your workouts to the next level.
Additionally, in part three of this HIIT Workout Plan, we’re going to introduce a bit of weight training. While weight training is typically thought to be best used for building muscle, it also has some use when we’re doing endurance/metabolic training.
The HIIT Workout Part Three of Three
Like parts one and two, we’ve got five days of HIIT related workouts for you to get through. Also like the first two parts of this plan, part three is set for 6 weeks. If you stuck to your previous workouts regularly, you should have no problem completing these more challenging HIIT intervals – if you find yourself gassed before the workout is complete, consider going back to part two and sticking with that until you feel able to move on.
Day 1: HIIT Sprinting
We’re going to start out similar to other plans, but this time, we’re extending the distance of our runs. We extend the distance ran, by extending the sprint interval, while decreasing the jog or “rest” interval. Today, we’re going for :45 seconds all out sprint, followed by :45 seconds light jog. By maintaining equal sprint to jog intervals, you’re going to experience a serious burn like you’ve never seen before. Because of this, we’re capping our workout at 30-35 minutes. This longer interval HIIT sprinting is going to be a great start to your week ahead.
Day 2: HIIT Tabata Fusion
Today we’re taking some aspects of HIIT and combining them with Tabata training (which is actually quite similar to HIIT). If you don’t know a thing about Tabata, you’ve got to check out this article which details how effective Tabata training can be. Tabata is also especially useful when performing strength movements, so that’s exactly what we’re going to do today. We’ve got 8 exercises to complete: burpees, tuck jumps, walking push ups, plank ups, bear crawls, push up/dip swings, and butt kickers. Perform each exercise in the following format: 20 seconds on/10 seconds off/repeat 8 times for 4 minutes of total work. Perform this 4-minute cycle for each of the above 8 exercises.
Day 3: HIIT Max Exhaustion Cycling
Until now, all of your HIIT intervals have been timed…but that’s about to change. This workout takes a lot of mental discipline, but the benefits will be especially pronounced. Not only are you going to gain the physical benefits from such an intense workout, you’re going to slowly develop the much-needed mental strength to push yourself through a grueling workout. Push yourself at 100% maximum effort for as long as you can physically handle…when your legs feel like jello and you’re just about to fall off the bike, scale back and give yourself a nice 60-90 second slowed pace to catch your breath. Repeat this cycle 10-15 times, depending on where your current abilities lie.
Day 4: HIIT Jump Roping for Strength
Continuing our theme of high-intensity cardio mixed WITH strength movements, today’s workout is all about pushing your cardiovascular system AND your muscles. We’re going for 45 seconds of jump roping, followed by 10 reps of a strength movement. Follow the guidelines below for today’s workout:
- 45 seconds jump roping/10 push ups/rest 30 seconds
- 45 seconds jump roping/10 dumbbell curls/rest 30 seconds
- 45 seconds jump roping/10 crunches/rest 30 seconds
- 45 seconds jump roping/10 body weight squats/rest 30 seconds
Complete each combo, one after the other. Once you’ve finished the last combo, go back to the start and repeat everything a total of 4-5 times.
Day 5: HIIT Monster Workout
A monster workout is when you stack three or more exercises on top of each other. Today, we’re going all out and doing a little pseudo-triathlon. First, we’re going for 15 minutes of :45 max effort/:45 jog interval of HIIT sprinting. Next, we follow that up with :30/:30 HIIT cycling for another 15 minutes. Lastly, we’re going to round things out with a little HIIT swimming. Go for max effort on one lap, followed by a slow and easy swim on the return lap. Shoot for 15 total laps. FYI – one lap is down AND back.
If you don’t have access to a pool, don’t worry, feel free to sub in HIIT rowing (:30/:30 interval for 15 minutes) or HIIT burpees (:30/:30 interval for 10 minutes).
So now what happens once you’ve made it through this 18-week HIIT training plan? Well, you should be well on your way to the best shape of your life, so the sky really is the limit. My personal suggestion would be to focus your training on my strength elements for the next 8-12 weeks. That said, feel free to pick and choose HIIT workouts from any of the previous three parts of this HIIT Workout plan and include them in your total fitness routine as you see fit.
Some great workouts/workout plans that would make a great segue from this HIIT Workout plan would include:
- The Super Metabolic Conditioning Circuit – great for adding muscle mass while continuing your cardio training.
- The Best Total Body Exercise Workout – full workout using kettlebell swings to improve muscle mass, endurance, fat loss, and posture.
- The 20 Minute INTENSE Cross-Training Circuit – short and sweet muscle-building workout and cardio challenge.
Congrats to all of the graduates of this program. You’ve put in some serious effort and have no doubt made some amazingly positive changes to your body and health. Remember, fitness is a lifelong journey. Just because you’ve finished this training program doesn’t mean it’s time to slack off. If you’re looking for an extra challenge, and want to take your training to new heights, consider signing on for our latest creation – the Fit Plan. Fit Plan is a customized video fitness plan, assigning you a new video (and text if that’s your thing) workout each day that has been designed by our trainers and is completely customized to your needs, abilities, and goals. If you’re interested in learning more, check it out HERE!