Ultimate 6-Week High-Intensity Functional Training with PDF

If you’re looking for an ultimate High-Intensity Functional Training program that requires little to no equipment, you can do this 6-week workout plan at home. It will improve your endurance, strength, agility, and balance and help you get in shape.

Whether you’re a male or female, you can follow this program to take your fitness to the next level and achieve your best physique without going to the gym.

The workout plan is effective but challenging and will test your fitness. So, make sure you commit to this program and give your maximum effort.

HIFT Program Summary

Program Duration6 Weeks
Program GoalImprove Strength, Endurance, Agility, and Body Composition
Workout LevelIntermediate
Target GenderMale and Female
Frequency3 days a week
Exercise TypeBodyweight and Resistance Exercises
Split TypeFull Body Circuit Workout
Routine PDFAt The Bottom

Who Can Do High-Intensity Functional Training (HIFT)?

Anyone who has been working out for a while and wants to bolster fundamental strength, enhance athleticism, and improve their body composition can do High-Intensity Functional Training (HIFT).

HIFT combines the elements of aerobic and anaerobic components that help improve cardiovascular fitness and athletic performance.1 Feito, Yuri et al. “High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness.” Sports (Basel, Switzerland) vol. 6,3 76. 7 Aug. 2018, doi:10.3390/sports6030076

Functional exercises engage multiple muscle groups with real-life movements, helping you achieve a strong and fitter body.

6-Week High-Intensity Functional Workout Plan to Enhance Your Athleticism

HIFT Workout

Week 1: Terrific Three, Super Six, and Noble Nine

  • Monday – Terrific Three
  • Wednesday – Super Six
  • Friday – Noble Nine

Monday – Terrific Three

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

How to perform: Set a timer and perform each exercise for one minute (including rest time) before moving on to the other and repeat until your clocks tick at 30 minutes.

Wednesday – Super Six

It involves performing six exercises, six reps each for six rounds.

  • Burpees
  • Overhead Press
  • Bent-Over Row
  • Sit-ups
  • Kettlebell Swings
  • Bench Press

Friday – Noble Nine

It involves performing nine exercises, nine reps each, for three rounds.

  • 9 Burpees
  • 9 Pull-ups
  • 9 Dips
  • 9 Squats
  • 9 Push-ups
  • 9 Sit-ups
  • 9 Bent-over Row
  • 9 Bench Press
  • 9 Lunges

Week 2: Fantastic Four, Energetic Eight, and Tenacious Twelve

  • Monday – Fantastic Four
  • Wednesday – Energetic Eight
  • Friday – Tenacious Twelve

Monday – Fantastic Four

  • 4 Deadlifts
  • 4 Pull-ups
  • 4 Bench Press
  • 4 Lunges (4/leg)
  • 4 DB Snatches
  • 4 Barbell Thrusters
  • 4 Bar Dips
  • Four rounds for time.

Wednesday – Energetic Eight

8 rounds for time:

  • 8 Air Squats
  • 8 Push-Ups
  • 8 Sit-Ups
  • 8 Shoulder Taps (4/side)
  • 8 Bent-Over Rows
  • 8 Overhead Press
  • 8 Reverse Crunches
  • 8 Wall Ball Shots

Friday – Tenacious Twelve

It involves performing 12 exercises, 12 reps each.

  • 12 Kettlebell Swings
  • 12 Thrusters
  • 12 Bent-Over Rows
  • 12 Sit-ups
  • 12 Squats
  • 12 Pull-ups
  • 12 Bar Dips
  • 12 Hanging Knee Raises
  • 12 DB Deadlifts
  • 12 Push Press
  • 12 Burpees
  • 12 Dumbbell Cluster

Week 3: Fastest Fifty, Warrior, and The Hundred

  • Monday – The Fastest Fifty
  • Wednesday – The Warrior
  • Friday – The Hundred

Monday – The Fastest Fifty

AMRAP in 20 minutes:

  • 10 Thruster
  • 10 Snatches
  • 10 Pull-ups
  • 10 Sit-ups
  • 10 Bench Press
  • Rest for 2 minutes, then repeat.
  • Aim for four to five rounds.

Wednesday – The Warrior

  • 5 Wall Handstand Push-ups
  • 10 Pistol Squats (5/leg)
  • 10 Clapping Pushups
  • 10 Hanging Toes to Bar
  • 10 Pull-ups
  • 10 Bar Dips
  • Perform five rounds for time.

Friday – The Hundred

  1. Air Squats – 10 reps
  2. Pushups – 10 reps
  3. Deadlifts – 10 reps
  4. Crunches –10 reps
  5. Burpee – 10 reps
  6. Box Jumps – 10 reps
  7. Chin-ups – 10 reps
  8. Push Press – 10 reps
  9. Hanging knee to elbow – 10 reps
  10. Pendlay Rows – 10 reps.

Perform as many rounds as possible.

Week 4: The Seven, Super 30, and Core Blaster

  • Monday – The Seven
  • Wednesday – Plyo Jumps
  • Friday – Core Blaster

Monday – The Seven

Seven rounds for time:

  • 7 Jump Squat
  • 7 Crunches
  • 7 Air Squat
  • 7 High Knees
  • 7 Pushups
  • 7 Mountain climbing
  • 7 Burpees

Wednesday – Super 30

Five Rounds for time:

  • 30 Squats
  • 30 Pushups
  • 30 Sit-ups
  • 30 Kettlebell Swings
  • 30 Box Jumps
  • Rest for a few minutes, then repeat.
  • Aim for three to five rounds.

Friday – Core Blaster

  • 30-second Mountain Climbers
  • 15 Hanging Knee Raises
  • 30-sec Cross Body Mountain Climber
  • 10 Air Plunge
  • 10/side Alternate Heel Taps
  • 15-second Russian Twist
  • 45-second Forearm Front Plank
  • Lateral plank (20-sec/side)
  • Perform as many rounds as possible.

Week 5: DB Daring, The Tenfold, and Kinetic Kettlebell

  • Monday – Dumbbell Daring
  • Wednesday – The Tenfold
  • Friday – Kinetic Kettlebell

Monday – Dumbbell Daring

  • 10 Dumbbell Man maker
  • 10 Dumbbell Push Press
  • 12 Single-arm DB Snatch (6/arm)
  • 30-sec Farmer’s Walk
  • 10 Clean And Press
  • 15-sec Russian Twist
  • 20 Single-arm DB Swing (10/arm)
  • 10 Straight Arm Sit-ups
  • 10 Dumbbell Clusters
  • 15-sec Shadowboxing
  • 12 Stiff-Leg Deadlift to Upright Row (6/side)
  • 8-10 Standing IYT Raises
  • 10 Overhead Squat
  • Repeat twice.

Wednesday – The Tenfold

  • 10 Deadlifts
  • 10 Push-ups
  • 10 Pull-ups
  • 10 Bar Dips
  • 10 Toe-to-Bar
  • 10 Front Squats
  • 10 Bench Press
  • 10 Box Jumps
  • 10 Bent-Over Row
  • 10 Overhead Press
  • Rest for a few minutes, then repeat two more times.

Friday – Kinetic Kettlebell

  • 10 Swings
  • 10 Goblet Squat
  • 10 Deadlift
  • 10 Snatch
  • 10 Push Press
  • 10 Sit-ups
  • 10 Push-ups
  • 16 Walking Lunges (8/side)
  • 12 Turkish Get-Up (6/side)
  • 10 Overhead Squat
  • 12 Pistol Squat (6/leg)
  • Rest for 2-3 minutes, then repeat two more times.

Week 6: The Septuple, Ecstatic Eight, and Non-Stop Nine

  • Monday – The Septuple
  • Tuesday – Ecstatic Eight
  • Friday – Non-Stop Nine

Monday – The Septuple

Seven rounds for time:

  • 7 Burpees
  • 7 Pushups
  • 7 Squats
  • 7 Situps
  • 7 Squat Jump
  • 7 Kettlebell Swings
  • 7 Dumbbell Thrusters

Tuesday – Ecstatic Eight

  • 8 Barbell Snatches
  • 8 Overhead Press
  • 8 Hanging Knee Raises
  • 8 Bent-over Row
  • 16 Lunge Front Kicks (8/side)
  • 8 Barbell Clean
  • 8 Bench Press
  • 8 Front Squat
  • Perform eight rounds for the time.

Friday – Non-Stop Nine

Download The High-Intensity Functional Training Program PDF

References

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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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