12 Week HIIT Program to Burn Fat with Free PDF

High-intensity Interval Training (HIIT) is a popular workout program among the fitness community, especially weight watchers.

HIIT is an incredible way to burn significant calories quickly, an inexpensive way to accelerate fat loss, improve cardiovascular fitness, and help you get in shape.1 The Ultimate Pros and Cons of HIIT Workout – The Fitness Phantom, 2 Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Br J Sports Med. 2019;53(10):655-664. doi:10.1136/bjsports-2018-099928, 3 Heydari M, Freund J, Boutcher SH. The effect of high-intensity intermittent exercise on body composition of overweight young malesJ Obes. 2012;2012:480467. doi:10.1155/2012/480467

However, when it comes to achieving maximum results through interval training, a workout program is necessary.

A program helps you train systematically and in an organized manner and helps you reach your fitness goal faster.

That’s why I’ve shared a 12 Week HIIT workout plan that will burn maximum fat and help increase weight loss at home.

So, you can explore this if you’re looking for an easy-to-follow and effective fat loss home workout program.

Who Can Do This Program

Those who want to maintain or lose weight can do this program. It will also help you improve cardiovascular fitness and achieve a lean physique.

However, HIIT is challenging and requires a good fitness level. That is why it is suitable for those who have experienced of low to moderate intensity workout training.

Please Note: If you have any underlying health conditions or injuries or are new to exercise, it is a good idea to consult with a fitness professional before starting this HIIT program because they can help you determine if HIIT is appropriate for you and provide guidance on how to modify the exercises to meet your needs and fitness level.

Program Summary

Duration3 Months
Frequency3 Days a week
Duration/session15-45 minutes
GoalFat Loss and Fitness Development
Target GenderMale and Female
Suitable Age Group16-40 Years
Exercise TypeBody weight
Equipment NeededNo
Plan to Follow Next12 Week Weight Loss Workout Plan
Preceding Workout Routine6 Week HIIT workout plan

12 Week HIIT Program Routine

A man doing HIIT

In this first week, you’ll do 15 minutes of workout daily, and the duration will increase as you progress further.

Here is the ultimate 12 week schedule to follow.

Week 1

Monday

  • Duration: 15 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Jumping Jacks15-sec15-sec
Mountain Climber15-sec15-sec
Squats20 reps30-sec
Push-ups20 reps30-sec
Flutter Kicks15-sec15-sec
Ankle Hops15-sec30-sec
Lunges10 reps/side30-sec
1st week of 3 Month HIIT Program

Wednesday

  • Duration: 15 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Squat Jump10 reps30-sec
Pushups20 reps30-sec
Ankle Hops15-sec15-sec
Mountain Climber15-sec15-sec
High Knees15-sec15-sec
Crunches10 reps30-sec
Shoulder Tap30-sec30-sec
Leg Raises10 reps2-min

Friday

  • Duration: 20 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Jog in place15-sec15-sec
Jumping Jack15-sec15-sec
Split Lunge Jump10 reps/side45-sec
Pushups20 reps45-sec
Floor IYT Raises10 reps30-sec
Flutter Kicks15-sec15-sec
Squat Jump10 reps30-sec
Bear Crawl30-sec2-min

Week 2

Monday

  • Duration: 20 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Squat Thrust20-sec20-sec
Mountain Climbers15-sec15-sec
Forearm to High Plank10 reps30-sec
Squat Jump10 reps45-sec
Shoulder Taps10/side30-45
Situps15 reps30-sec
Push-Ups20 reps30-sec
Alternate Heel Taps10/side2-min

Wednesday

  • Duration: 20 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Squat Jump10 reps30-sec
Air Plunge Crunch10 reps30-sec
Drop Squat10 reps30-sec
Pushups20 reps30-sec
Ankle Hops15-sec15-sec
Reverse Crunches20 reps30-sec
Glute Kickback10/side30-sec
Bear Crawl15-sec2-min
9th Day of 90 days HIIT Program

Friday

  • Duration: 20 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Burpees10 reps30-sec
Mountain Climber20-sec15-sec
Squat Jump10 reps30-sec
Superman Fly10 reps15-sec
Floor IYT Raises10 reps30-sec
Bodyweight Dips15 reps30-sec
Reverse Crunches20 reps15-sec
Glute Bridge15 reps2-min

Week 3

Monday

  • Duration: 25 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Jog in place20-sec15-sec
Kneeling Jump10 reps30-sec
Alternate Heel Tap10/side15-sec
Pushups20 reps30-sec
Shoulder Tap10/side30-sec
Flutter Kicks20-sec15-sec
Plank Jack10 reps30-sec
Forearm to High Plank15 reps15-sec
Side Plank Hip Dip15 reps2-min

Wednesday

  • Duration: 25 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Jumping Split Squat10 reps30-sec
Pulse up15 reps15-sec
Curtsy Lunge10/side30-sec
Diver Pushup10 reps15-sec
Floor IYT Raises10 reps30-sec
Russian Twist20-sec15-sec
Squat Jump10 reps30-sec
Plank Ankle Taps10/side15-sec
Bicycle Crunch15 reps2-min

Friday

  • Duration: 25 minutes
  • Number of rounds: 2
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Ankle Hops20-sec15-sec
Sprint in Place15-sec30-sec
Mountain Climber20-sec15-sec
Lunge Front Kick10/side30-sec
Pushups15 reps30-sec
Situps15 reps30-sec
Superman Fly15 reps15-sec
Broad Jump15 reps30-sec
Inchworm20-sec2-min

Week 4

Monday

  • Duration: 30 minutes
  • Number of rounds: 3
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Squat Thrust10 reps15-sec
Mountain Climber20-sec30-sec
Plank Jacks15 reps15-sec
Man Maker10 reps30-sec
Shoulder Taps10/side30-sec
Reverse Crunches15 reps30-sec
Alternate Heel Taps10/side30-sec
Kneeling Jump10 reps2-min

Wednesday

  • Duration: 30 minutes
  • Number of rounds: 3
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Jog in Place20-sec15-sec
Burpees10 reps30-sec
Pulse Up10 reps30-sec
Superman Fly10 reps30-sec
Plank Jacks10 reps30-sec
Flutter Kicks20-sec30-sec
Grappler Pushups10 reps30-sec
Inchworm20-sec2-min
4th Week of 12 Week HIIT Workout Plan

Friday

  • Duration: 30 minutes
  • Number of rounds: 3
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Jumping Jack20-sec15-sec
Man Maker10 reps30-sec
Reverse Crunches20 reps20-sec
Shoulder Taps10/side30-sec
Clap Pushup10 reps30-sec
Sit Outs20-sec30-sec
Side Plank Hip Dip10/side30-sec
Skater Jump10 reps2-min

Week 5

Monday

  • Duration: 30 minutes
  • Number of rounds: 3
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Squat Jump10 reps15-sec
Pushups20 reps30-sec
Situps15 reps30-sec
Curtsy Lunge10 reps30-sec
Shoulder Taps10/side30-sec
Crossbody Mt Climber20-sec30-sec
Step up10/side30-sec
Plank Jack10 reps2-min

Wednesday

  • Duration: 30 minutes
  • Number of rounds: 3
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Squat Pulses to Jump10 reps30-sec
Pushups20 reps30-sec
Alternate Heel Taps10/side30-sec
Curtsy Lunge10/side30-sec
Shoulder Taps10/side30-sec
Superman Fly10 reps30-sec
In and Out Squat Jump10 reps45-sec
Reverse Crunches20 reps30-sec

Friday

  • Duration: 30 minutes
  • Number of rounds: 3
  • Rest between rounds: 2 minutes
ExerciseActivityInterval
Knee Tap Pushup10/side15-sec
Bear Crawl30-sec30-sec
Jumping Lunges5/side30-sec
Forearm to High Plank10 reps30-sec
Tabletop Crunches20 reps30-sec
Pushup Jack10 reps30-sec
Pike Jump10 reps45-sec
Plyo Lunge10/side2-min

Week 6

Monday

  • Duration: 40 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
ExercisesActivityInterval
Ankle Hops20-sec15-sec
Box/Bench Jump10 reps30-sec
Pushups20 reps15-sec
Sprint in Place15-sec30-sec
Situps20 reps30-sec
Squat Jump10 reps30-sec
Mt. Climber20-sec15-sec
Superman Fly10 reps15-sec

Wednesday

  • Duration: 40 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
ExercisesActivityInterval
Squat Heel Tap10/side15-sec
Kneeling Squat Jump10 reps30-sec
Alternating Push Offs10/side30-sec
Shoulder Taps10/side30-sec
Plyo Jacks10 reps30-sec
Standing Calf Raises20 reps30-sec
Lunge Front Kick10/side30-sec
Side Plank Hip Dip10/side2-min

Friday

  • Duration: 40 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
ExercisesActivityInterval
Sprint in Place15-sec15-sec
Burpees10 reps30-sec
Crossbody Mt. Climber10/side30-sec
Jack Knife Sit Ups5/side30-sec
Grappler Pushup 5/side30-sec
Bicycle Crunch30-sec30-sec
Superman Fly10 reps15-sec
Glute Bridge10 reps2-minute

Week 7

  • Duration: 40 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
  • Activity time: 30 seconds
  • Interval time between exercises: 30 seconds
MondayWednesdayFriday
Jumping JacksMountain ClimberAnkle Hops
SquatsLungesSquat Jump
Flutter KicksPushupsHigh Knees
Shoulder TapSitupsLeg Raises
Floor IYT RaisesBear CrawlSquat Thrust
Forearm to High PlankAir PlungeDrop Squat
Glute KickbackInchwormBench Dips
BurpeesSuperman FlyReverse Crunches
7th week of 12 week HIIT program

Week 8

  • Duration: 40 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
  • Activity time: 30 seconds
  • Interval time between exercises: 30 seconds
MondayWednesdayFriday
Jog in placeKneeling JumpCurtsy Lunge
Alternate Heel TapPushupsShoulder Tap
Plank JackFlutter KicksForearm to High Plank
Lunge Front KickPlank Ankle TapsSuperman Fly
Side Plank Hip DipRussian TwistBicycle Crunch
PushupsSitupsBroad Jump
Crossbody Mt. ClimberInchwormReverse Crunches
Kneeling Jump to SquatMan MakerPulse Up

Week 9

  • Duration: 45 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
  • Activity time: 30 seconds
  • Interval time between exercises: 30 seconds
MondayWednesdayFriday
Sprint in PlaceSkater JumpSquat Jump
Grappler PushupsMan MakerReverse Crunches
Alternate Heel TapsSide Plank Hip DipSit Outs
Curtsy LungePushupsClap Pushup
Crossbody Mt ClimberStep upPlank Jack
Squat JumpRussian TwistSquat Pulses to Jump
Plank Ankle TapsPushup JackFlutter Kicks
Pulse upKneeling Squat JumpShoulder Taps
Shoulder TapGlute BridgeBox Jump
Floor IYT RaisesSuperman FlyGlute Kickback

Week 10

  • Duration: 45 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
  • Activity time: 30 seconds
  • Interval time between exercises: 30 seconds
MondayWednesdayFriday
Sprint in PlaceAnkle HopsSquat Heel Tap
BurpeesPlyo JacksCrossbody Mt Climber
Lunge Front KickGrappler PushupKnee Tap Pushup
Kneeling Squat JumpBicycle CrunchSitups
Shoulder TapsJumping LungesAnkle Hops
Squat JumpSit OutsReverse Crunches
Pushup JackForearm to High PlankReverse Lunges to Kick
Reverse CrunchesFlutter KickPike Jump
Alternate Heel TapSide Plank Hip DipCurtsy Lunge
Glute KickbackSuperman FlyGlute Bridge

Week 11

  • Duration: 45 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
  • Activity time: 30 seconds
  • Interval time between exercises: 30 seconds
MondayWednesdayFriday
Man MakerSquat ThrustBurpees
InchwormSitupsPulse Up
Mountain ClimberAnkle HopsBicycle Crunch
Squat JumpCurtsy LungeCrossbody Mt Climber
Russian TwistSide Plank Hip DipBear Crawl
Floor IYT RaisesForearm to High PlankAlternate Heel Tap
Kneeling JumpReverse Lunges to KickSquat Jump
Bench DipsGrappler PushupsCrunches
BurpeesFlutter KicksPlank Jacks
Floor IYT RaisesSuperman FlyPlank Ankle Taps

Week 12

  • Duration: 45 minutes
  • Number of rounds: 4
  • Rest between rounds: 2 minutes
  • Activity time: 30 seconds
  • Interval time between exercises: 30 seconds
MondayWednesdayFriday
Sprint in PlaceAnkle HopsPlyo Jacks
Squat Heel TapBurpeesCrossbody Mt Climber
Grappler PushupLunge Front KickKnee Tap Pushup
SitupsJack Knife Sit UpsKneeling Squat Jump
Bear CrawlShoulder TapsBicycle Crunch
Jumping LungesSquat JumpSit Outs
Pushup JackForearm to High PlankReverse Lunges to Kick
Reverse CrunchesPike JumpFlutter Kick
Curtsy LungeAlternate Heel TapsBox/Bench Jump
Superman FlyGlute BridgeSide Plank Hip Dip

Important Tips to Use The Workout Plan Efficiently

1. Consider Your Fitness Level

Before starting this program, it is crucial to consider your fitness level and any underlying health conditions.

2. Exercise intensity

Perform exercises at 70 to 85 percent of your maximum heart rate (MHR).

You can calculate your maximum heart rate by subtracting your age from 220.

For example, if you are 20 years old, then your MHR would be 220-20= 200. And its 70% would be 140 beats per minute.

You can use a smartwatch or band for calculating heart rate, calorie burn, and duration.

3. Train When You Feel The Most Active

HIIT is a program where you need to be physically and mentally present so that you can put your maximum efforts into decent results.

4. Progress Your Level

You can gradually increase the intensity and duration of your HIIT workouts as you become more comfortable and capable.

5. Listen to Your Body

It is essential to listen to your body and adjust the intensity and duration of your workouts accordingly.

This can help you avoid overuse injuries and ensure that you can safely and effectively progress in your training.

6. If You’re a Beginner

If you are new to exercise or have not been physically active in a while, it may be best to start with lower-intensity workouts and gradually build up to more intense activities.

7. Pre-Workout Meal and Mood 

The foundation of a good workout session begins with a couple of hours of training. For example, what you eat before the workout and how active you feel matter a lot. 

For a good training session, 

  • You must feel fresh and active. 
  • You should have had your meal 30 minutes to 2 hours before the training, depending on what kind of food you had. 

8. Keep yourself hydrated

It is essential to keep yourself hydrated during the workout to prevent injuries and uneasiness. Studies have shown that keeping yourself hydrated boost performance as well.4 Yamamoto LM, Judelson DA, Farrell MJ, et al. Effects of hydration state and resistance exercise on markers of muscle damageJ Strength Cond Res. 2008;22(5):1387-1393. doi:10.1519/JSC.0b013e3181739403

3 Month HIIT Program PDF

Here’s a free PDF of this workout program; you can download and use it offline.

Once you complete this routine, you can repeat and add kettlebell and dumbbell intense exercises.

References

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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