5 Day HIIT Workout Routine with PDF

If you’re looking for an easy-to-follow and effective HIIT workout program that you can do at home without equipment, this article is for you.

I’ve shared the ultimate 5 day HIIT workout routine for those who want to enhance their cardiovascular health and improve body composition by spending as little as 20 minutes a day.

High-intensity interval training (HIIT) is a workout program where exercises are performed at a quick pace for a specific time, followed by a short interval.

Anyone who wants to increase weight loss or keep themselves fit and active can perform HIIT to achieve their fitness goal.

However, it is a challenging workout training requires decent endurance and speed. So, make sure to take a professional’s help before performing this program, especially if you have any health issues.

The Ultimate 5 Day HIIT Workout Routine at Home

HIIT Cardio

In this routine, I’ve included equal exercises for each muscle group, from legs and core to chest and back.

This program is based on the Every Minute On the Minute (EMOM) method, where each exercise is performed for one minute (including the rest time).

For example, if you perform 30 pushups in 30 seconds, then you’ll have 30 seconds of rest time before moving to other exercises.

Each session will last for 20 minutes, meaning you’ll train 100 minutes per week. And it will be enough for you to enhance your cardiovascular fitness and keep you fit.

This program will help you burn 250 to 300 calories per session, plus it has the after-burn effect, meaning your body will keep shedding calories even after a few hours of training.

Let’s see how to do the HIIT workout 5 days a week.

Day 1 – Monday

Round 1Round 2Round 3
Alternate Heel TapSquat Pulses to JumpShoulder Tap
Push-ups to PlankFlutter KicksForearm to High Plank
Lunge Front KickPlank Ankle TapsCurtsy Lunge
PushupsSitupsPulse up
Mountain ClimberInchwormReverse Crunches
Kneeling Squat JumpDiver PushupCrossbody Mt. Climber

Day 2 – Tuesday

Round 1Round 2Round 3
Sprint in PlaceSkater JumpSquat Jump
Grappler PushupsRussian TwistReverse Crunches
Alternate Heel TapsSide Plank Hip DipSit Outs
Curtsy LungePushupsClap Pushup
Plank Ankle TapsPushup JackFlutter Kicks
Pulse upKneeling Squat JumpShoulder Taps

Day 3- Wednesday

Round 1Round 2Round 3
Sprint in PlaceAnkle HopsSquat Heel Tap
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

Day 4 – Friday

Round 1Round 2Round 3
Man MakerSquat ThrustBurpees
InchwormSitupsPulse Up
Mountain ClimberAnkle HopsBicycle Crunch
Kneeling JumpReverse Lunges to KickSquat Jump
Russian TwistGrappler PushupsCrunches
BurpeesFlutter KicksPlank Jacks

Day 5 – Saturday

Round 1Round 2Round 3
Squat Heel TapBurpeesCrossbody Mt Climber
Grappler PushupLunge Front KickKnee Tap Pushup
SitupsPlank JackKneeling Squat Jump
Jumping LungesSquat JumpSit Outs
Pushup JackForearm to High PlankReverse Lunges to Kick
Reverse CrunchesPike JumpFlutter Kicks

Can You Do HIIT 5 Days a Week?

Yes, you can perform high-intensity interval training as many as five times a week, but make sure not to push your limit too much.

A study published by the Korean Journal of Family Medicine (KJFM) also suggested performing 75–150 minutes per week of vigorous-intensity aerobic activity is helpful for improving cardiovascular health.

So, it is safe and effective to do HIIT 5 days a week as long as you’re not pushing your limits.

Download 5 Day HIIT Workout Plan

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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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