Ultimate 6 Week HIIT workout plan with PDF

High-intensity interval training is good for multiple reasons that’s why it always trends in the world of fitness. For example, it develops endurance, improves cardiovascular health, and helps lose/manage weight. However, you need to work out routinely to get the full benefits of it. That’s why I’ve designed an easy to follow 6 week HIIT workout plan with a PDF so that you can train efficiently at home.

I have included mostly bodyweight exercises in this workout program that requires little to no equipment and you can easily do them in your bedroom or living room.

This program is suitable for you if you want to lose weight, build stamina, and improve brain, heart, and lung health. However, if you have a breathing issue, or you’re on medication, pregnant, or breastfeeding, you should avoid interval training.

Related: Best Weekly HIIT Workout Plan For Newbie & Pro

6 Week HIIT Workout Plan Description

Routine TypeFull Body HIIT
Program Duration6 Weeks
Frequency Per Week3 Days a Week
Training GoalEnhancing Overall Fitness
Suitable ForMen and Women (16-40)
DifficultyBeginner to Intermediate
Duration of a Session20-30 minutes
6 weeks HIIT workout routine summary

Week 1

Duration: 20-25 minutes

Monday

Complete 2-3 rounds

Wednesday

Complete 2-3 rounds

  • Mountain Climbing: 20-sec work, 40-sec rest
  • Burpees: 10 reps at 85-90% of your maximum heart rate, 40-sec rest
  • Jumping Split Lunges: 10 reps, 40-sec rest
  • Sumo Squats: 10 reps, 40-sec rest
  • Shoulder Tap: 20-sec work, 40-sec rest
  • Crunches: 20-sec work, 40-sec rest
  • High Knees: 20-sec work, 40-sec rest
  • Russian Twist: 20-sec work, 40-sec rest
  • Leg Raises: 10 reps, 40-sec rest
  • Mountain Climber: 20-sec work, 40-sec rest

Friday

Round 1

Complete Two sets

  • Jumping Jack: 20-sec work, 40-sec rest
  • Pushups: 10 reps, 40-sec rest
  • Burpees: 10 reps, 40-sec rest
  • Squat Jump: 10 reps, 40-sec rest
  • Dumbbell Side Bend: 10 reps, 30-sec rest
  • Dumbbell Swings: 10 reps, 40-sec rest
  • Dumbbell Push Press – 10 reps, 30-sec rest

Round 2

Week 2

Monday

Complete 2-3 rounds

  • Jump Squat – 30 seconds, 30-sec rest
  • Mountain Climbers – 30 seconds, 30-sec rest
  • Lateral Run – 30 seconds, 30-sec rest
  • Pushups – 30 seconds, 30-sec rest
  • Burpees – 30 seconds, 45-sec rest
  • Crunches – 30 seconds, 30-sec rest
  • Jump Split Squat – 30 seconds, 30-sec rest
  • Leg Raises – 30 seconds, 30-sec rest
  • Dumbbell Swings: 10 reps, 30-sec rest
  • Dumbbell Squat to Overhead Press: 10 reps, 30-sec rest
  • Dumbbell Woodchop: 10 reps, 30-sec rest

Wednesday

Round 1

Perform 2 sets

  1. Burpee: 10 reps, 30-sec rest
  2. Pushups: 10 reps, 30-sec rest
  3. Jump Squat: 10 reps, 30-sec rest
  4. Dumbbell Rowing: 10 reps, 30-sec rest
  5. Dumbbell Floor Press: 10 reps, 30-sec rest

Round 2

  1. 15-min Core Workout

Friday

Complete 2-3 rounds

  1. Jump Squats: 30 seconds, 30-sec rest
  2. Crunches: 30 seconds, 30-sec rest
  3. Burpee: 10 reps, 30-sec rest
  4. Pushups: 10 reps, 30-sec rest
  5. Squat Pulses Jump: 30 seconds, 30-sec rest
  6. Shoulder Tap: 30 seconds, 30-sec rest
  7. Mountain Climbing: 30 seconds, 30-sec rest
  8. Russian Twist: 30 seconds, 30-sec rest
  9. Reverse Crunches: 30 seconds, 30-sec rest
  10. Split Jump Squat: 30 seconds, 30-sec rest

Week 3

Monday

Complete 2-3 rounds

  1. Jump Squat: 30 seconds, 30-sec rest
  2. Mountain Climbers: 30 seconds, 30-sec rest
  3. Pushups: 10 reps, 30-sec rest
  4. Burpees: 10 reps, 30-sec rest
  5. Crunches: 10 reps, 30-sec rest
  6. Jump Split Squat: 10 reps, 30-sec rest
  7. Leg Raises: 30 seconds, 30-sec rest
  8. Dumbbell Side Bend: 10 reps, 30-sec rest
  9. Dumbbell Swings: 30 seconds, 30-sec rest
  10. Dumbbell Carry Walk: 30 seconds, 30-sec rest

Wednesday

Perform 2-3 rounds

  1. Burpees: 10 reps, 30-sec rest
  2. Mountain Climber: 30 seconds, 30-sec rest
  3. Squats: 10 reps, 30-sec rest
  4. Pushups: 10 reps, 30-sec rest
  5. Crunches: 30 seconds, 30-sec rest
  6. Jump Squat: 10 reps, 30-sec rest
  7. Flutter Kicks: 30 seconds, 30-sec rest
  8. Jumping Jacks: 30 seconds, 30-sec rest
  9. Dumbbell Push Press: 10 reps, 30-sec rest
  10. Dumbbell Step-ups: 10 reps, 30-sec rest

Friday

Do 2-3 rounds

  1. Jump Squats: 30 seconds work, 30-sec rest
  2. Mountain Climbing: 30 seconds work, 30-sec rest
  3. High Knees: 30 seconds work, 30-sec rest
  4. Pushups: 30 seconds work, 30-sec rest
  5. Lateral Lunges: 30 seconds work, 30-sec rest
  6. Shoulder Tap: 30 seconds work, 30-sec rest
  7. Crunches: 30 seconds work, 30-sec rest
  8. Squats: 30 seconds work, 30-sec rest
  9. Flutter Kicks: 30 seconds work, 30-sec rest
  10. Pushup to Row: 30 seconds work, 30-sec rest

Week 4

Monday

Complete 2-3 rounds

  1. Jumping Split Squat: 30 seconds work, 30-sec rest
  2. Mountain Climbers: 30 seconds work, 30-sec rest
  3. Burpees: 10 reps, 30-sec rest
  4. Crunches: 30 seconds work, 30-sec rest
  5. Sumo Squat: 30 seconds work, 30-sec rest
  6. Leg Raise: 30 seconds work, 30-sec rest
  7. Squat Pulses Jump: 30 seconds work, 30-sec rest
  8. Dumbell Squat to Overhead Press: 10 reps, 30-sec rest
  9. Dumbbell Squat Swing: 10 reps, 30-sec rest
  10. Dumbbell Farmers Carry Walk: 10 reps, 30-sec rest

Wednesday

Complete 2-3 rounds

  1. Jumping Jacks: 30 seconds work, 30-sec rest
  2. High Knees: 30 seconds work, 30-sec rest
  3. Shoulder Tap: 30 seconds work, 30-sec rest
  4. Squat Thrust: 30 seconds work, 30-sec rest
  5. Pushups: 30 seconds work, 30-sec rest
  6. Mountain Climbing: 30 seconds work, 30-sec rest
  7. Crunches: 30 seconds work, 30-sec rest
  8. Leg Raises: 30 seconds work, 30-sec rest
  9. Dumbbell Thruster: 30 seconds work, 30-sec rest
  10. Dumbbell Squat to Swing: 30 seconds work, 30-sec rest

Friday

Complete 2-3 rounds

  1. Jump Squat: 30 seconds work, 30-sec rest
  2. Mountain Climbers: 30 seconds work, 30-sec rest
  3. Burpees: 10 reps, 30-sec rest
  4. Crunches – 30 seconds work, 30-sec rest
  5. Jump Split Squat: 30 seconds work, 30-sec rest
  6. Leg Raise: 30 seconds work, 30-sec rest
  7. Dumbell Squat to Overhead Press: 10 reps, 30-sec rest
  8. Dumbbell Squat Swing: 10 reps, 30-sec rest
  9. Dumbbell Farmers Carry Walk: 10 reps, 30-sec rest
  10. Dumbbell Step-ups: 10 reps, 30-sec rest

Week 5

Monday

Perform 2-3 rounds

  1. Squats: 30 seconds work, 30-sec rest
  2. Pushups: 30 seconds work, 30-sec rest
  3. Crunches: 30 seconds work, 30-sec rest
  4. Burpee – 10 reps, 30-sec rest
  5. Flutter Kicks: 30 seconds work, 30-sec rest
  6. Jumping Split Squat: 30 seconds work, 30-sec rest
  7. V ups: 30 seconds work, 30-sec rest
  8. Dumbbell Side Bend: 30 seconds work, 30-sec rest
  9. Dumbbell Push Press: 10 reps, 30-sec rest
  10. Farmer Carry Walk: 10 reps, 30-sec rest

Wednesday

Round 1

Repeat Twice

  • Mountain Climbing: 30 seconds work, 30-sec rest
  • Burpees: 10 reps, 30-sec rest
  • Squats: 30 seconds work, 30-sec rest
  • Pushups: 30 seconds work, 30-sec rest
  • Jumping Jack: 30 seconds work, 30-sec rest

Round 2

Friday

Repeat two to three times

  • Squats: AMRAP in 30 seconds, 30-sec rest
  • Pushups: AMRAP in 30 seconds, 30-sec rest
  • Jumping Jacks: 30 seconds work, 30-sec rest
  • Leg Raises: 30 seconds work, 30-sec rest
  • Burpees: 30 seconds work, 30-sec rest
  • Mountain Climbing: 30 seconds work, 30-sec rest
  • Flutter Kicks: 30 seconds work, 30-sec rest
  • Dumbbell Squat to Overhead Press: 10 reps, 30-sec rest
  • Dumbbell Deadlift to Upright Row: 30 seconds work, 30-sec rest
  • Farmer Carry Walk: 10 reps, 30-sec rest

Week 6

Monday

Circuit 1 (15-minutes)

Repeat two times

  1. Dumbbell Side Bend: 10 reps, 30-sec rest
  2. Dumbbell Push Press: 10 reps, 30-sec rest
  3. Dumbbell Swings: 10 reps, 30-sec rest
  4. Dumbbell Floor Press: 10 reps, 30-sec rest
  5. Dumbbell Carry Walk: 10 reps, 30-sec rest

Circuit 2 (core workout)

Wednesday

Repeat two to three times

  • Jump Squat: 30 seconds work, 30-sec rest
  • Mountain Climbers: 30 seconds work, 30-sec rest
  • Burpees: 10 reps, 30-sec rest
  • Crunches: 30 seconds work, 30-sec rest
  • Jump Split Squat: 30 seconds work, 30-sec rest
  • Flutter Kicks: 30 seconds work, 30-sec rest
  • Dumbell Squat to Overhead Press: 10 reps, 30-sec rest
  • Dumbbell Squat Swing: 10 reps, 30-sec rest
  • Dumbbell Farmers Carry Walk: 10 reps, 30-sec rest
  • Dumbbell Step-ups: 10 reps, 30-sec rest

Friday

Repeat two to three times

  • Jumping Jacks: 30 seconds work, 30-sec rest
  • Mountain Climbers: 30 seconds work, 30-sec rest
  • Burpees: 10 reps, 30-sec rest
  • Crunches: 30 seconds work, 30-sec rest
  • Jump Split Squat: 10 reps, 30-sec rest
  • Dead Bug Crunches: 30 seconds work, 30-sec rest
  • Dumbell Squat to Overhead Press: 10 reps, 30-sec rest
  • Dumbbell Squat Swing: 10 reps, 30-sec rest
  • Dumbbell Farmers Carry Walk: 30 seconds work, 30-sec rest
  • Dumbbell Side Bend: 30 seconds work, 30-sec rest

6 Week HIIT Workout Plan PDF

Frequently Asked Questions (FAQs)

How many times a week should I do HIIT?

You can do high-intensity interval training two to three times a week. However, higher HIIT frequency is a good effect on fat loss, cholesterol, and mental well-being.1 Stavrinou PS, Bogdanis GC, Giannaki CD, Terzis G, Hadjicharalambous M. High-intensity Interval Training Frequency: Cardiometabolic Effects and Quality of Life. Int J Sports Med. 2018 Feb;39(3):210-217. doi: 10.1055/s-0043-125074. Epub 2018 Feb 2. PMID: 29396978.

What’s the best time to do HIIT exercises?

You can do HIIT at any time of the day when you feel more energetic, whether it’s morning, afternoon, or evening. However, working out early in the day has a more positive impact on weight loss than later in the day.2 Willis, Erik A et al. “The effects of exercise session timing on weight loss and components of energy balance: midwest exercise trial 2.” International journal of obesity (2005) vol. 44,1 (2020): 114-124. doi:10.1038/s41366-019-0409-x Another study suggested that consistent morning exercise is more beneficial for people with obesity. So if you want to shed some extra kilos, working out in the morning can be beneficial for you.3 Schumacher LM, Thomas JG, Raynor HA, Rhodes RE, Bond DS. Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exerc Sport Sci Rev. 2020 Oct;48(4):201-208. doi: 10.1249/JES.0000000000000226. PMID: 32658039; PMCID: PMC7492403.

How long a HIIT workout session is suitable?

It depends on your goal and fitness level. If you want to lose weight you should work out at least 30 minutes five times a week. However, if you only want to balance your overall fitness, then 20 to 30 minutes three times a week would be good.4Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021;18(13):7201. Published 2021 Jul 5. doi:10.3390/ijerph18137201 You can also increase the time or frequency if you like.

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