Fat Loss Fitness Program

HIIT Workout: Bodyweight HIIT Circuit

Target Audience:

Suitable for individuals looking to boost their cardiovascular fitness and burn calories for fat loss.

Warm-Up:

You will perform a 5-minute warm-up consisting of light cardio exercises such as jogging in place, high knees, and arm circles.

HIIT Circuit:

You will perform each exercise at maximum effort for 30 seconds, followed by 30 seconds of rest. You will complete the entire circuit and then rest for 1-2 minutes before repeating it for a total of 3 sets.

Frequency:

Performing the HIIT circuit 1 to 2 times per week will allow your body to recover and adapt to the high-intensity demands of the workout while still reaping the benefits of increased calorie burn and improved cardiovascular fitness.

1. Jump Squats:

• Stand with feet shoulder-width apart.
• Lower into a squat position.
• Explosively jump up, reaching your arms overhead.
• Land softly and immediately go into the next repetition.

2. Mountain Climbers:

• Start in a plank position with your hands under your shoulders.
• Bring one knee towards your chest, then quickly switch legs in a running motion.
• Keep your core engaged throughout the exercise.

3. Burpees:

• Start in a standing position.
• Drop into a squat position and place your hands on the ground.
• Jump your feet back into a plank position.
• Perform a push-up.
• Jump your feet back to the squat position.
• Explosively jump up, reaching your arms overhead.

4. High Knees:

• Stand with feet hip-width apart.
• Lift one knee up towards your chest while hopping on the other foot.
• Quickly switch legs, alternating high knees as fast as you can.

5. Skater Lunges:

• Stand with feet together.
• Take a lateral jump to the right, landing on your right foot, and sweep your left foot behind your right ankle.
• Repeat the lateral jump to the left, landing on your left foot and sweeping your right foot behind your left ankle.

Cooldown:

Finish with a 5-minute cooldown, focusing on deep breathing and gentle stretching for major muscle groups.

The total estimated time for the HIIT program, including the warm-up and cooldown, is approximately 20 minutes. Adding a short stretching will make it 30 minutes. As mentioned, it is High Intensity Interval Training giving 100%.

IMPORTANT !!! Nutrition:

Please remember that weight loss is not only about exercise but also about maintaining a balanced and healthy diet. Make sure to fuel your body with nutrient-dense foods, control portion sizes, and stay hydrated.

I will increase the intensity, duration, or resistance in the exercises to continue challenging the participant’s body.