High intensity interval training HIIT is that one of the most important workout routines that you can performed at home and it is effective for your fat burning and improving your endurance and build your strength and boost energy in short amount of time this complete article can help you to learn detailed about 4 week HIIt workout plan and its cover every things that can you need from workout routines to nutrition tips .your common mistake and all about HIIT WORKOUT ROUTINES and includes FQAS
What is HIIT?
HIIT[High intensity interval training] that can involves short term of intense workout followed by short rest and your low intensity activity periods this complete and detailed method keep your heart rate high and moderate and maximize your calorie burn in less time compared to traditional cardio exercises -and most important points is that for your health is that burn maximize calories and i will tell how can you burn maximum calories in short time
Table of Contents
Benefits of HIIT
- Efficient calories burning –burn calories almost 25-30% and more that for your traditional exercises
- Boost your metabolism –your post workout can calories for last hours
- Improve your cardiovascular health- Itne enhance your lungs and Heart function and it is a very amazing of our body and all over the health
- it requires no requirement it can be done at home in a park in a office or at the gym no matter you have requirements or not you can do it anywhere
- Increase your muscles endurance it can be built your most important thing is that both strength and stamina
- it can be saves your time- A 20 minute hiit sessions can be more powerful than an hour of moderate exercise or heavy weight gain exercises or weightlifting
4-Week HIIT Workout Plan
So where is a complete hIIT workout plans routine so this plan is designed for you mostly for beginners and no issue it can be used advanced fitness levels it can be adjust your exercise is based on your comfort and ability so lets start
Week 1: Building Endurance
Monday & Thursday (Full-Body Burn)
- Jumping Jacks – 40 seconds
- Push-ups – 30 seconds
- Squats – 40 seconds
- Plank Hold – 30 seconds
- Rest – 20 seconds
- Repeat for 4 rounds
Tuesday & Friday (Lower Body Focus)
- High Knees – 40 seconds
- Lunges – 30 seconds
- Glute Bridges – 40 seconds
- Rest – 20 seconds
- Repeat for 4 rounds
Wednesday (Active Recovery)
you can also may know that your body can need proper recovery for your muscles gaining and Responsible for your health So you can add a light little jog are a brisk walk here is the detail
- Light Jog or Brisk Walk – 25 minutes
Saturday & Sunday (Optional Light Stretching or Yoga)
Week 2: Increasing Intensity
Monday & Thursday (Upper Body Focus)
- Burpees – 40 seconds
- Tricep Dips – 30 seconds
- Plank Shoulder Taps – 40 seconds
- Rest – 20 seconds
- Repeat for 5 rounds
Tuesday & Friday (Core Strength)
- Mountain Climbers – 40 seconds
- Russian Twists – 30 seconds
- Bicycle Crunches – 40 seconds
- Rest – 20 seconds
- Repeat for 5 rounds
Wednesday (Active Recovery)
- Yoga or Stretching – 20 minutes
Saturday & Sunday (Optional Low-Impact Activities)
Week 3: Pushing Limits
Monday & Thursday (Full-Body HIIT)
- Jump Squats – 40 seconds
- Push-Up to T – 40 seconds
- Walking Lunges – 40 seconds
- Rest – 20 seconds
- Repeat for 6 rounds
Tuesday & Friday (Plyometric Training)
- Box Jumps – 40 seconds
- Skater Hops – 40 seconds
- Plyo Push-Ups – 40 seconds
- Rest – 20 seconds
- Repeat for 6 rounds
Wednesday (Active Recovery)
- Cycling or Swimming – 25 minutes
Saturday & Sunday (Flexibility Work or Active Rest)
Week 4: Advanced HIIT Routine
Monday & Thursday (High-Intensity Circuit)
- Sprint in Place – 40 seconds
- Kettlebell Swings – 40 seconds
- Medicine Ball Slams – 40 seconds
- Rest – 20 seconds
- Repeat for 7 rounds
Tuesday & Friday (Bodyweight Challenge)
- Burpees – 40 seconds
- Pull-Ups – 40 seconds
- Plank Jacks – 40 seconds
- Rest – 20 seconds
- Repeat for 7 rounds
Wednesday (Active Recovery)
- Pilates or Light Yoga – 20 minutes
Saturday & Sunday (Cool-Down and Assessment of Progress)
Best Nutrition Tips for HIIT
For your better growth of muscles And maximize your results you can add a proper nutrition are fuel your body with a pre and post workout
- Pre workout- also eat carbohydrate like bananas or oats 30 minutes before your training
- Post workout -you can consume proteins rich foods Like Greek yogurts, eggs and a protein shake
- Stay hydrated-you may know better that our body need water 4 to 5 timesper day so Drink plenty of water before during and after your workout session
- Include healthy fats- you can also add healthy fats like that nuts,olive oils,Avocados aid muscles recovery
- Balanced macros You can also include a mix of Carbohydrates,proteins and health fats for your optimal energy and faster muscle growth
Common Mistakes & How to Avoid Them
- Skipping warm UPS cool downs- You can always warm up for 5 minutes and cool down after to prevent injuries .Warm up most important can be help to prevent injuries
- Over training avoid doing HIIT everyday its can be damage your body and get injured so keep in mind you can also do it 3 to 4 times per week and that are enough for your body
- Not focusing on phorm- Poor postures leads to injuries and can perform exercise correctly
- Not allowing recovery time I will also tell you that on above lines is that for your muscles recovery rest is the most important and it is a essential for yours muscles repair
- Inconsistency- you can also stick your plans and track your progress for long term success this process can motivated you
- Poor diet choice-You can also eat junk foods like samosa and others food that can be bad for your body and you can also eating junk food after HIIT and its can be negate your workout results
FAQs About HIIT
Can HIIT help with weight loss?
Yes this workout can burns your fat fastly and especially when you combined with the proper diet
How long should a HIIT session last?
Every workout sessions and a typical routine is that 15 to 30 minutes and it can be depending on your intensity and fitness level
Can beginners do HIIT?
Absolutely and it is a just Made For Beginners start with a low impact HIIT exercises and gradually increase your intensity and strength and Boost Your power
Is HIIT safe for all ages?
Most peoples can do it but those with the heart conditions and sugar problem, joint problems and many more so you can consult doctor first
How often should I do HIIT workouts?
I will also tell you that about article is that you can also take exercises mostly HIIT 3 to 4 times a week for your a better result And it is Optimal for your better results while allowing muscles recovery
Can I do HIIT workouts at home?
Yes yes you can do it home and many exercises and mostly HIIT workout can be done at home and small places
What’s the best time to do HIIT workouts?
morning time is best for your workout and can be boost metabolism for the day but on the another side anytimes works based on your schedule
Should I eat before or after a HIIT workout?
eat a small snack or meal before HIIT for your energy and refuel with protein and healthy carbohydrate afterward
What is the ideal heart rate during HIIT?
Aim for 80-90% of your maximum heart rate for maximum fat burn.
Download Your HIIT Workout Plan PDF
Here is that complete printable versions of this four week HIIT workout plans and you can also download the PDF here
Final Thoughts
It is an effective and time saving method workout and that can deliver you amazing fitness results and body posture.Whether You are looking to burn fat, endurance will improve your all fitness and health. This 4-week HIIT workout plan can help you stay on track stick to the routine and its healthy diet and enjoy your journey to feet and keep in mind to stay hydrated and stronger .you
