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 males. J 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
| Duration | 3 Months |
| Frequency | 3 Days a week |
| Duration/session | 15-45 minutes |
| Goal | Fat Loss and Fitness Development |
| Target Gender | Male and Female |
| Suitable Age Group | 16-40 Years |
| Exercise Type | Body weight |
| Equipment Needed | No |
| Plan to Follow Next | 12 Week Weight Loss Workout Plan |
| Preceding Workout Routine | 6 Week HIIT workout plan |
12 Week HIIT Program Routine
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
| Exercise | Activity | Interval |
|---|---|---|
| Jumping Jacks | 15-sec | 15-sec |
| Mountain Climber | 15-sec | 15-sec |
| Squats | 20 reps | 30-sec |
| Push-ups | 20 reps | 30-sec |
| Flutter Kicks | 15-sec | 15-sec |
| Ankle Hops | 15-sec | 30-sec |
| Lunges | 10 reps/side | 30-sec |
Wednesday
- Duration: 15 minutes
- Number of rounds: 2
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Squat Jump | 10 reps | 30-sec |
| Pushups | 20 reps | 30-sec |
| Ankle Hops | 15-sec | 15-sec |
| Mountain Climber | 15-sec | 15-sec |
| High Knees | 15-sec | 15-sec |
| Crunches | 10 reps | 30-sec |
| Shoulder Tap | 30-sec | 30-sec |
| Leg Raises | 10 reps | 2-min |
Friday
- Duration: 20 minutes
- Number of rounds: 2
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Jog in place | 15-sec | 15-sec |
| Jumping Jack | 15-sec | 15-sec |
| Split Lunge Jump | 10 reps/side | 45-sec |
| Pushups | 20 reps | 45-sec |
| Floor IYT Raises | 10 reps | 30-sec |
| Flutter Kicks | 15-sec | 15-sec |
| Squat Jump | 10 reps | 30-sec |
| Bear Crawl | 30-sec | 2-min |
Week 2
Monday
- Duration: 20 minutes
- Number of rounds: 2
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Squat Thrust | 20-sec | 20-sec |
| Mountain Climbers | 15-sec | 15-sec |
| Forearm to High Plank | 10 reps | 30-sec |
| Squat Jump | 10 reps | 45-sec |
| Shoulder Taps | 10/side | 30-45 |
| Situps | 15 reps | 30-sec |
| Push-Ups | 20 reps | 30-sec |
| Alternate Heel Taps | 10/side | 2-min |
Wednesday
- Duration: 20 minutes
- Number of rounds: 2
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Squat Jump | 10 reps | 30-sec |
| Air Plunge Crunch | 10 reps | 30-sec |
| Drop Squat | 10 reps | 30-sec |
| Pushups | 20 reps | 30-sec |
| Ankle Hops | 15-sec | 15-sec |
| Reverse Crunches | 20 reps | 30-sec |
| Glute Kickback | 10/side | 30-sec |
| Bear Crawl | 15-sec | 2-min |
Friday
- Duration: 20 minutes
- Number of rounds: 2
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Burpees | 10 reps | 30-sec |
| Mountain Climber | 20-sec | 15-sec |
| Squat Jump | 10 reps | 30-sec |
| Superman Fly | 10 reps | 15-sec |
| Floor IYT Raises | 10 reps | 30-sec |
| Bodyweight Dips | 15 reps | 30-sec |
| Reverse Crunches | 20 reps | 15-sec |
| Glute Bridge | 15 reps | 2-min |
Week 3
Monday
- Duration: 25 minutes
- Number of rounds: 2
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Jog in place | 20-sec | 15-sec |
| Kneeling Jump | 10 reps | 30-sec |
| Alternate Heel Tap | 10/side | 15-sec |
| Pushups | 20 reps | 30-sec |
| Shoulder Tap | 10/side | 30-sec |
| Flutter Kicks | 20-sec | 15-sec |
| Plank Jack | 10 reps | 30-sec |
| Forearm to High Plank | 15 reps | 15-sec |
| Side Plank Hip Dip | 15 reps | 2-min |
Wednesday
- Duration: 25 minutes
- Number of rounds: 2
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Jumping Split Squat | 10 reps | 30-sec |
| Pulse up | 15 reps | 15-sec |
| Curtsy Lunge | 10/side | 30-sec |
| Diver Pushup | 10 reps | 15-sec |
| Floor IYT Raises | 10 reps | 30-sec |
| Russian Twist | 20-sec | 15-sec |
| Squat Jump | 10 reps | 30-sec |
| Plank Ankle Taps | 10/side | 15-sec |
| Bicycle Crunch | 15 reps | 2-min |
Friday
- Duration: 25 minutes
- Number of rounds: 2
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Ankle Hops | 20-sec | 15-sec |
| Sprint in Place | 15-sec | 30-sec |
| Mountain Climber | 20-sec | 15-sec |
| Lunge Front Kick | 10/side | 30-sec |
| Pushups | 15 reps | 30-sec |
| Situps | 15 reps | 30-sec |
| Superman Fly | 15 reps | 15-sec |
| Broad Jump | 15 reps | 30-sec |
| Inchworm | 20-sec | 2-min |
Week 4
Monday
- Duration: 30 minutes
- Number of rounds: 3
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Squat Thrust | 10 reps | 15-sec |
| Mountain Climber | 20-sec | 30-sec |
| Plank Jacks | 15 reps | 15-sec |
| Man Maker | 10 reps | 30-sec |
| Shoulder Taps | 10/side | 30-sec |
| Reverse Crunches | 15 reps | 30-sec |
| Alternate Heel Taps | 10/side | 30-sec |
| Kneeling Jump | 10 reps | 2-min |
Wednesday
- Duration: 30 minutes
- Number of rounds: 3
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Jog in Place | 20-sec | 15-sec |
| Burpees | 10 reps | 30-sec |
| Pulse Up | 10 reps | 30-sec |
| Superman Fly | 10 reps | 30-sec |
| Plank Jacks | 10 reps | 30-sec |
| Flutter Kicks | 20-sec | 30-sec |
| Grappler Pushups | 10 reps | 30-sec |
| Inchworm | 20-sec | 2-min |
Friday
- Duration: 30 minutes
- Number of rounds: 3
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Jumping Jack | 20-sec | 15-sec |
| Man Maker | 10 reps | 30-sec |
| Reverse Crunches | 20 reps | 20-sec |
| Shoulder Taps | 10/side | 30-sec |
| Clap Pushup | 10 reps | 30-sec |
| Sit Outs | 20-sec | 30-sec |
| Side Plank Hip Dip | 10/side | 30-sec |
| Skater Jump | 10 reps | 2-min |
Week 5
Monday
- Duration: 30 minutes
- Number of rounds: 3
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Squat Jump | 10 reps | 15-sec |
| Pushups | 20 reps | 30-sec |
| Situps | 15 reps | 30-sec |
| Curtsy Lunge | 10 reps | 30-sec |
| Shoulder Taps | 10/side | 30-sec |
| Crossbody Mt Climber | 20-sec | 30-sec |
| Step up | 10/side | 30-sec |
| Plank Jack | 10 reps | 2-min |
Wednesday
- Duration: 30 minutes
- Number of rounds: 3
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Squat Pulses to Jump | 10 reps | 30-sec |
| Pushups | 20 reps | 30-sec |
| Alternate Heel Taps | 10/side | 30-sec |
| Curtsy Lunge | 10/side | 30-sec |
| Shoulder Taps | 10/side | 30-sec |
| Superman Fly | 10 reps | 30-sec |
| In and Out Squat Jump | 10 reps | 45-sec |
| Reverse Crunches | 20 reps | 30-sec |
Friday
- Duration: 30 minutes
- Number of rounds: 3
- Rest between rounds: 2 minutes
| Exercise | Activity | Interval |
|---|---|---|
| Knee Tap Pushup | 10/side | 15-sec |
| Bear Crawl | 30-sec | 30-sec |
| Jumping Lunges | 5/side | 30-sec |
| Forearm to High Plank | 10 reps | 30-sec |
| Tabletop Crunches | 20 reps | 30-sec |
| Pushup Jack | 10 reps | 30-sec |
| Pike Jump | 10 reps | 45-sec |
| Plyo Lunge | 10/side | 2-min |
Week 6
Monday
- Duration: 40 minutes
- Number of rounds: 4
- Rest between rounds: 2 minutes
| Exercises | Activity | Interval |
|---|---|---|
| Ankle Hops | 20-sec | 15-sec |
| Box/Bench Jump | 10 reps | 30-sec |
| Pushups | 20 reps | 15-sec |
| Sprint in Place | 15-sec | 30-sec |
| Situps | 20 reps | 30-sec |
| Squat Jump | 10 reps | 30-sec |
| Mt. Climber | 20-sec | 15-sec |
| Superman Fly | 10 reps | 15-sec |
Wednesday
- Duration: 40 minutes
- Number of rounds: 4
- Rest between rounds: 2 minutes
| Exercises | Activity | Interval |
|---|---|---|
| Squat Heel Tap | 10/side | 15-sec |
| Kneeling Squat Jump | 10 reps | 30-sec |
| Alternating Push Offs | 10/side | 30-sec |
| Shoulder Taps | 10/side | 30-sec |
| Plyo Jacks | 10 reps | 30-sec |
| Standing Calf Raises | 20 reps | 30-sec |
| Lunge Front Kick | 10/side | 30-sec |
| Side Plank Hip Dip | 10/side | 2-min |
Friday
- Duration: 40 minutes
- Number of rounds: 4
- Rest between rounds: 2 minutes
| Exercises | Activity | Interval |
|---|---|---|
| Sprint in Place | 15-sec | 15-sec |
| Burpees | 10 reps | 30-sec |
| Crossbody Mt. Climber | 10/side | 30-sec |
| Jack Knife Sit Ups | 5/side | 30-sec |
| Grappler Pushup | 5/side | 30-sec |
| Bicycle Crunch | 30-sec | 30-sec |
| Superman Fly | 10 reps | 15-sec |
| Glute Bridge | 10 reps | 2-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
| Monday | Wednesday | Friday |
|---|---|---|
| Jumping Jacks | Mountain Climber | Ankle Hops |
| Squats | Lunges | Squat Jump |
| Flutter Kicks | Pushups | High Knees |
| Shoulder Tap | Situps | Leg Raises |
| Floor IYT Raises | Bear Crawl | Squat Thrust |
| Forearm to High Plank | Air Plunge | Drop Squat |
| Glute Kickback | Inchworm | Bench Dips |
| Burpees | Superman Fly | Reverse Crunches |
Week 8
- Duration: 40 minutes
- Number of rounds: 4
- Rest between rounds: 2 minutes
- Activity time: 30 seconds
- Interval time between exercises: 30 seconds
| Monday | Wednesday | Friday |
|---|---|---|
| Jog in place | Kneeling Jump | Curtsy Lunge |
| Alternate Heel Tap | Pushups | Shoulder Tap |
| Plank Jack | Flutter Kicks | Forearm to High Plank |
| Lunge Front Kick | Plank Ankle Taps | Superman Fly |
| Side Plank Hip Dip | Russian Twist | Bicycle Crunch |
| Pushups | Situps | Broad Jump |
| Crossbody Mt. Climber | Inchworm | Reverse Crunches |
| Kneeling Jump to Squat | Man Maker | Pulse 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
| Monday | Wednesday | Friday |
|---|---|---|
| Sprint in Place | Skater Jump | Squat Jump |
| Grappler Pushups | Man Maker | Reverse Crunches |
| Alternate Heel Taps | Side Plank Hip Dip | Sit Outs |
| Curtsy Lunge | Pushups | Clap Pushup |
| Crossbody Mt Climber | Step up | Plank Jack |
| Squat Jump | Russian Twist | Squat Pulses to Jump |
| Plank Ankle Taps | Pushup Jack | Flutter Kicks |
| Pulse up | Kneeling Squat Jump | Shoulder Taps |
| Shoulder Tap | Glute Bridge | Box Jump |
| Floor IYT Raises | Superman Fly | Glute 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
| Monday | Wednesday | Friday |
|---|---|---|
| Sprint in Place | Ankle Hops | Squat Heel Tap |
| Burpees | Plyo Jacks | Crossbody Mt Climber |
| Lunge Front Kick | Grappler Pushup | Knee Tap Pushup |
| Kneeling Squat Jump | Bicycle Crunch | Situps |
| Shoulder Taps | Jumping Lunges | Ankle Hops |
| Squat Jump | Sit Outs | Reverse Crunches |
| Pushup Jack | Forearm to High Plank | Reverse Lunges to Kick |
| Reverse Crunches | Flutter Kick | Pike Jump |
| Alternate Heel Tap | Side Plank Hip Dip | Curtsy Lunge |
| Glute Kickback | Superman Fly | Glute 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
| Monday | Wednesday | Friday |
|---|---|---|
| Man Maker | Squat Thrust | Burpees |
| Inchworm | Situps | Pulse Up |
| Mountain Climber | Ankle Hops | Bicycle Crunch |
| Squat Jump | Curtsy Lunge | Crossbody Mt Climber |
| Russian Twist | Side Plank Hip Dip | Bear Crawl |
| Floor IYT Raises | Forearm to High Plank | Alternate Heel Tap |
| Kneeling Jump | Reverse Lunges to Kick | Squat Jump |
| Bench Dips | Grappler Pushups | Crunches |
| Burpees | Flutter Kicks | Plank Jacks |
| Floor IYT Raises | Superman Fly | Plank 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
| Monday | Wednesday | Friday |
|---|---|---|
| Sprint in Place | Ankle Hops | Plyo Jacks |
| Squat Heel Tap | Burpees | Crossbody Mt Climber |
| Grappler Pushup | Lunge Front Kick | Knee Tap Pushup |
| Situps | Jack Knife Sit Ups | Kneeling Squat Jump |
| Bear Crawl | Shoulder Taps | Bicycle Crunch |
| Jumping Lunges | Squat Jump | Sit Outs |
| Pushup Jack | Forearm to High Plank | Reverse Lunges to Kick |
| Reverse Crunches | Pike Jump | Flutter Kick |
| Curtsy Lunge | Alternate Heel Taps | Box/Bench Jump |
| Superman Fly | Glute Bridge | Side 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.Â
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 damage. J 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
- 1The Ultimate Pros and Cons of HIIT Workout – The Fitness Phantom
- 2Viana 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
- 3Heydari M, Freund J, Boutcher SH. The effect of high-intensity intermittent exercise on body composition of overweight young males. J Obes. 2012;2012:480467. doi:10.1155/2012/480467
- 4Yamamoto LM, Judelson DA, Farrell MJ, et al. Effects of hydration state and resistance exercise on markers of muscle damage. J Strength Cond Res. 2008;22(5):1387-1393. doi:10.1519/JSC.0b013e3181739403
