The Ultimate 6 Week HIIT Workout Plan (with PDF)

We’re proud to announce our Ultimate 6 week HIIT Workout Plan Program that is designed for weight loss as well as to improve your endurance and heart health.

HIIT is a highly effective and efficient workout style that combines short bursts of intense exercise with brief periods of rest or active recovery. This workout plan is perfect for those looking to maximize their time while achieving their fitness goals.

It’s for all fitness levels and abilities and includes a variety of exercises that will challenge your strength, endurance, and cardiovascular fitness.

Get ready to sweat, burn calories, and have fun with our HIIT Workout Plan!

Jump to the workout plan now!

Alternatively, you can download the free 6 Week HIIT Workout Plan PDF using the link below:

6 Week HIIT Workout Plan In a Nutshell

Program styleHIIT
Program duration6 weeks
Workout duration40 mins
Scheduling4 days a week
GoalWeight loss and improved fitness
LevelBeginners to advanced
Target GenderMale and Female
Equipment neededBodyweight

Who Is This HIIT Workout Plan For?

This program is designed for beginners and incorporates easy-to-adapt movement patterns for all general fitness levels.

While simple in nature, the program’s intensity means that you will develop improved muscular and cardiovascular endurance while also conditioning your joints.

Expect minor flexibility challenges as the intensity does lend itself to potential drops in form, and drops in form over wide ranges of motion drastically increase the risk of injury.

With that said, this  HIIT workout plan for beginners is easily scalable for an intermediate to the advanced participant simply by the use of progressive overload and the implementation of more complex movement patterns.

A system of progression has been built into the program which you will learn more about as you read.

Will This HIIT Workout Plan Help me Build Muscle?

While our HIIT workout plan has been specifically designed for weight loss and primarily aims to burn calories and fat, it can also help build muscle to a certain extent.

In this workout plan, you will be performing short bursts of high-intensity exercises followed by rest or active recovery periods. This style of workout can help stimulate muscle growth by activating muscle fibers and promoting muscle protein synthesis.

Additionally, many HIIT exercises involve compound movements that engage multiple muscle groups simultaneously, which can help increase overall muscle mass.

However, if your primary goal is to build significant muscle mass, a more targeted resistance based training program may be more appropriate.

It’s also important to note that building muscle requires a combination of exercise and proper nutrition, including a calorie surplus and sufficient protein intake.

So, if your primary goal is to build muscle, you should consider adjusting your diet accordingly and incorporating resistance training into your workout plan.

Related: Try our 7-Day Keto Diet Plan

Will This HIIT Workout Plan Help Me Lose Weight?

One of the principal motivations behind people participating in high-intensity cardio workouts is the increased fat-burning potential.

This beginner’s HIIT workout plan is no different.

So how does HIIT rank so highly when it comes to healthy weight loss?

It’s in the way it processes nutrients for fuel. Your body enters an oxygen deficit when you perform at a high intensity as with HIIT.

That means your body is demanding more oxygen than your lungs are able to breathe and your heart is able to pump.

When this happens, your body switches to your fat stores in order to yield more energy per unit of mass.

That’s because fat has approximately twice the energy value of carbs per gram, so your body attempts to cancel out the oxygen deficit by increasing the caloric energy yield.

HIIT workouts have also been shown to produce a fat-burning effect for an extended period after the workout, which increases its fat-burning value.

Lastly, and especially with this HIIT workout plan, the resistance training exercises performed in this workout are sure to stimulate the muscles which will have an effect on muscle growth.

Muscle growth is an ideal adaptation because muscle is an active tissue that requires frequent energy input or calories.

That means the more muscle you have, the more energy is required, and this will often take the form of burning the body’s fat stores. 

So will this HIIT workout help you lose weight? Of course, it will, but the key word to remember is “HELP”.

That’s because this workout program, or any other fat loss tool is merely a piece in a lifestyle puzzle that includes nutrition, recovery, hydration, and mental health.

HIIT Workout Plan Structure

This program is structured as a 6 week progressive program. This means that each week will progressively become more challenging.

Workouts will be performed every second day which means you will train 4 times per week. It is imperative to have an in-between rest day when it comes to HIIT training.

That’s because it allows your body to recover and repair. HIIT workouts can put a tremendous amount of stress on your muscular and cardiovascular systems. 

By taking days off between sessions, you give your body time to replenish its energy stores (glycogen and ATP)  and repair any damage that may have occurred during the workout.

The workouts are built around training splits.

DaySplit
1Core
2Rest
3Lower Body
4Rest
5Push Activation
6Rest
7Pull Activation

The first workout focuses on the core (abs), the second on the lower body and legs, the third is a push exercise focus (chest and triceps) and the fourth and final workout of the week is a pull exercise-based workout (back and biceps).

Overall, this program is structured to provide a challenging and effective workout that targets different muscle groups and includes a mix of cardio and strength exercises. 

Each daily session will consist of the following elements in chronological order:

  1. The warm up. Gets the blood pumping and stimulates the muscles in anticipation for the grilling it’s about to receive! We provide specific warm up exercises below.
  2. The actual HIIT workout.
  3. The cool down. Helps take your heart rate back down to normal and usually involves stretching.

1. The Warm Up

The warm-up is a 5-minute session that includes a series of dynamic stretches and exercises to get your body ready for the main HIIT workout.

It is designed to increase your heart rate, warm up your muscles, and prepare your body for the exercises.

Dynamic Stretch (45 seconds)How to Do It
Leg swingsStand with your feet shoulder-width apart and swing one leg forward and back, then side to side, and finally in a circular motion. Repeat with the other leg.
Arm circlesStand with your feet shoulder-width apart and extend your arms out to your sides. Make small circles with your arms, gradually increasing the size of the circles.
High kneesStand with your feet hip-width apart and lift one knee up towards your chest, then lower it back down. Repeat with the other leg at a medium pace.
Butt kicksStand with your feet hip-width apart and kick one heel up towards your glutes, then lower it back down. Repeat with the other leg at a medium pace.
Walking lungesTake a big step forward with one leg and lower your body down into a lunge position. Push off with your back foot and bring it forward to take another big step. Repeat for several reps.
Spiderman stretchStart in a high plank position and bring one foot up to the outside of your hand. Hold for a few seconds, then switch sides.
Inch-wormsStand with your feet hip-width apart and bend forward, placing your hands on the ground. Walk your hands forward until you’re in a high plank position, then walk your feet forward to meet your hands.

2. The Actual HIIT Workout

The main workout is a 40-minute session that includes 8 different exercises that you will perform in a circuit format. 

Each exercise is done for 45 seconds, followed by a 15-second rest.

After completing all exercises in the circuit, you will rest for 1 minute before starting the next round. You will repeat the circuit 4 times to complete the workout.

The exercises in each workout target different muscle groups and include a mix of cardio and strength exercises to challenge your body and keep your heart rate up, if you have a wearable fitness tracker, that will be a useful tool. 

The workouts are designed to be intense, but you can adjust the intensity to your fitness level by modifying the exercises or taking breaks as needed. 

You don’t have to obliterate yourself, It’s all about progress, not perfection.

3. The Cool Down

The cool-down is a 5-minute session that includes a series of static stretches and exercises to help your body recover and prevent injury. 

The cool-down is designed to lower your heart rate, stretch your muscles, and help your body recover from the main workout. Do not force the stretches if you feel any unusual discomfort or pain.

Stretch (hold for 30 seconds)Target MusclesHow to Do It
Standing Hamstring StretchHamstringsStand with feet hip-width apart and extend one leg forward, keeping it straight. Hinge forward at the hips and reach toward your toes. Hold for 30 seconds and switch sides.
Quad StretchQuadricepsStand with feet hip-width apart and bend one knee, bringing your heel toward your buttocks. Hold onto your ankle or foot with one hand and keep your knees close together. Hold for 30 seconds and switch sides.
Seated Forward FoldHamstrings and Lower BackSit on the floor with legs extended in front of you. Reach forward and try to touch your toes. Hold for 30 seconds.
Figure Four StretchHips and GlutesLie on your back with knees bent and feet flat on the floor. Cross your left ankle over your right knee and gently pull your right knee toward your chest. Hold for 30 seconds and switch sides.
Shoulder StretchShoulders and Upper BackStand with feet hip-width apart and reach one arm across your chest, using the other arm to gently pull it closer to your body. Hold for 30 seconds and switch sides.

Equipment Used in the Program

This program is designed to minimize the use of complex fitness apparatus such as machines and heavy equipment, however, the progressions of intensity require equipment that adds resistance above and beyond what your body weight can provide.

Because of this, you will notice a gradual increase in the use of equipment as the weeks progress.

Equipment you will need includes:

  • Kettlebells
  • Dumbbells
  • Resistance bands
  • Medicine ball
  • Swiss ball/yoga ball
  • workout/yoga mat

The 6 Week HIIT Workout Plan

Week 1

Day 1

SplitCORE ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Pike push-ups
Swiss ball pikes
Reverse crunches with leg extension
Side plank with hip dips
Mountain climbers
Russian twists with medicine ball
L-sits
Bicycle crunches
Rest 1 min

Day 2 (REST)

Day 3

SplitLOWER BODY ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Squat jumps
Jumping sumo squats
Squat jumps
Frog jumps
High knees
Walking lunges
Swiss ball hamstring curls
Burpees
Rest 1 min

Day 4 (REST)

Day 5

SplitPUSH ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Push-ups
Tricep dips on parallel bars
Dive bomber push-ups
Plank with leg lifts
Wall-assisted handstand push-ups
Close-grip bench press
Tricep dips with leg raise
Tricep push-ups with hands on stability ball
Rest 1 min

Day 6 (REST)

Day 7

SplitPULL ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Bar hangs
Resistance band face pulls
Eccentric pull-ups
Resistance band lat pulldowns
Mixed grip pull-ups
Side lunges
Chin-ups
Resistance band reverse flyes
Rest 1 min

Week 2

Day 1

SplitCORE ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Bicycle crunches
Swiss ball pikes
Reverse crunches with leg extension
Plank jacks
Mountain climbers
Knee tucks
Flutter kicks
Scissor kicks
Rest 1 min

Day 2 (REST)

Day 3

SplitLOWER BODY ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Squat jumps
Kettlebell goblet squats
Lateral jumps
Kettlebell sumo squats
High knees
Walking lunges
Kettlebell curtsey lunge
Skater lunge
Rest 1 min

Day 4 (REST)

Day 5

SplitPUSH ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Tricep kickbacks
Diamond push-ups
Skull crushers
Tricep dips on parallel bars
Push-up with renegade row
Bench dips
Tricep dips with leg raise
Push-up holds
Rest 1 min

Day 6 (REST)

Day 7

SplitPULL ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Chin-ups
Bar hangs
Bent over rows
Resistance band curls
Dumbbell rows
Kettlebell rows
Resistance band face pulls
Resistance band reverse flyes
Rest 1 min

Week 3

Day 1

SplitCORE ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Heel touches
Swiss ball pikes
Side plank dips
Oblique crunches
Mountain climbers
Knee tucks
Flutter kicks
V-ups
Rest 1 min

Day 2 (REST)

Day 3

SplitLOWER BODY ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Squat pulses
Kettlebell goblet squats
Lunge pulses
Crab walks
High knees
Plank jacks
Wall sits
Skater lunge
Rest 1 min

Day 4 (REST)

Day 5

SplitPUSH ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Push-ups with resistance bands
Diamond push-ups
Resistance band chest flyes
Dumbbell chest press
Push-up with renegade row
Incline dumbbell chest press
Tricep pushdowns with resistance bands
Push-up holds
Rest 1 min

Day 6 (REST)

Day 7

SplitPULL ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Resistance band rows
Bar hangs
Bent over rows
Resistance band curls
Dumbbell rows
Kettlebell rows
Resistance band face pulls
Resistance band reverse flyes
Rest 1 min

Week 4

Day 1

SplitCORE ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Reverse crunches
Mountain climbers
Hanging leg raises
Spiderman plank
Plank knee-ins
Plank with shoulder taps
Flutter kicks
V-ups
Rest 1 min

Day 2 (REST)

Day 3

SplitLOWER BODY ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Kettlebell front squats
Kettlebell goblet squats
Lunge pulses
Kettlebell single-leg deadlifts
Kettlebell windmills
Lateral box jumps
Kettlebell waiter’s walk
Skater lunge
Rest 1 min

Day 4 (REST)

Day 5

SplitPUSH ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Push-ups with resistance bands
Resistance band chest flyes
Resistance band chest flyes
Skull crushers with dumbbells
Tricep kickbacks with dumbbells
Incline dumbbell chest press
Close-grip push-ups with resistance bands
Tricep pushdowns with resistance bands
Rest 1 min

Day 6 (REST)

Day 7

SplitPULL ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Bent-over barbell rows
Bar hangs
Chin-ups with resistance bands
Resistance band rows with twist
Dumbbell bicep curls
Pull-ups with pause
Resistance band rows
Resistance band reverse flyes
Rest 1 min

Week 5

Day 1

SplitCORE ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Plank with hip dips
Plank with side taps
Side plank with leg raise
Russian twist with medicine ball
Bicycle crunches with twist
Scissor kicks with twist
Leg raises with hip thrust
V-ups with kettlebell
Rest 1 min

Day 2 (REST)

Day 3

SplitLOWER BODY ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Plie squats
Kettlebell duck walk
Kettlebell Romanian deadlifts
Glute bridges
Kettlebell windmills
Kettlebell reverse lunges
Kettlebell waiter’s walk
Kettlebell sumo squats
Rest 1 min

Day 4 (REST)

Day 5

SplitPUSH ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Resistance band incline chest press
Resistance band chest press
Resistance band chest flyes with twist
Skull crushers with dumbbells
Close-grip push-ups with resistance bands
Resistance band tricep extensions with twist
Dumbbell tricep kickbacks
Tricep pushdowns with resistance bands
Rest 1 min

Day 6 (REST)

Day 7

SplitPULL ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Resistance band bicep curls
Bar hangs
Hammer curls with dumbbells
Preacher curls with dumbbells
Resistance band rows with twist
Resistance band rows with pause
Back extensions
Resistance band reverse flyes
Rest 1 min

Week 6

Day 1

SplitCORE ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Oblique crunches
Leg raises
Flutter kicks
Russian twist with medicine ball
V-ups
Plank with arm and leg raise
Side plank with crunch
Toe touches with medicine ball
Rest 1 min

Day 2 (REST)

Day 3

SplitLOWER BODY ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Kettlebell swings
Kettlebell deadlifts
Kettlebell step-ups
Kettlebell snatches
Kettlebell side lunges
Kettlebell lateral squats
Kettlebell front rack lunges
Kettlebell pistol squats
Rest 1 min

Day 4 (REST)

Day 5

SplitPUSH ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Skull crushers with dumbbells
Tricep kickbacks with dumbbells
Resistance band chest flyes with twist
Skull crushers with dumbbells
Dumbbell chest press
Tricep bench dips
Dumbbell tricep kickbacks
Tricep pushdowns with resistance bands
Rest 1 min

Day 6 (REST)

Day 7

SplitPULL ACTIVATION
Workout4 sets of:

45 secs work / 15 secs rest
Bent-over dumbbell rows with twist
Australian chin up
Resistance band lateral raises
Front raises with dumbbells
Resistance band rows with twist
Resistance band seated rows
Back extensions
Resistance band reverse flyes
Rest 1 min
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Mike Julom, ACE CPT

Mike is an ACE Certified PT and a CrossFit Level 1 Trainer. He is an avid lover of all sports. Basketball, tennis, athletics, volleyball, soccer, squash, golf, table tennis, even darts, you name it! He's a very active CrossFit athlete and has been WOD'ing for over 7 years. With such an intense fitness regime, Mike has learned to take care of his body physically, nutritionally, and spiritually. Mike founded ThisIsWhyImFit as a way to share his vast knowledge of exercises, diets, and general fitness advice.

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