Ultimate 6 Week HIIT Workout Plan for Beginners with PDF

I’ve designed an easy-to-follow and effective 6 week HIIT workout plan for those who want to lose weight, build endurance, or challenge their current fitness level.

This program includes bodyweight exercises that require no equipment at all.

All it requires is your mind, body, and a little space in your home where you can jump and lie comfortably.

Anyone from male and female looking for a beginner’s HIIT workout routine can follow this program for a few months.

HIIT involves performing exercises in intervals, with each exercise performed at above 75% of your maximum heart rate for a specific time, followed by a short interval.

Here are the quick features of HIIT you need to know before starting this program:

  • It involves performing exercises at 75-95% of maximum heart rate followed by brief periods of rest or low-impact activity.
  • It primarily involves performing bodyweight cardio exercises, which can be done at a fast pace, such as burpees, plyometric jumps, mountain climbing, and shoulder taps.
  • It follows a structured format, alternating between work and rest intervals.
  • A HIIT session is shorter in duration and typically lasts for 10-30 minutes.
Routine TypeFull Body HIIT
Program Duration6 Weeks
Sessions/weekThree (Alternate Days)
Duration/session15-30 minutes
Program GoalPromote Weight Loss and Improve Shape
Exercise TypeBodyweight
Target GenderMale and Female
Target Age Group16-35 Years
Experience RequireBeginner
Program to Follow Next8-Week HIIT Cardio Plan

This program involves performing three times weekly, with each session lasting for 10 to 30 minutes.

Health Disclaimer: If you have a breathing issue, are pregnant, breastfeeding, or are on medication, I recommend avoiding high-intensity interval training.

6 Week HIIT Workout Plan for Beginners to Level Up Fitness

Week 1

HIIT workout plan for beginners

Monday

  • Jumping Jacks: 15-sec work, 15-sec rest
  • Mountain Climbing: 15-sec work, 15-sec rest
  • Burpees (No Jump): 10 reps, rest 30-sec rest
  • Alternating Heel Taps: 10 taps per side, 15-sec rest
  • Squat Jumps: 10 reps, 30-sec rest
  • Flutter Kicks: 15-sec work, 15-sec rest
  • Perform three to four rounds.

Wednesday

  • Mountain Climbing: 15-sec work, 15-sec rest
  • Burpees (No Push-ups): 10 reps, 30-sec rest
  • Standard or Knee Push-up: 10 reps, 30-sec rest
  • Jumping Lunges: 10 reps, 40-sec rest
  • Shoulder Taps: 10 taps per side, 30-sec rest
  • High Knees: 20-sec work, 40-sec rest
  • Perform three to four rounds for time.

Friday

  • Jumping Jack: 15-sec work, 15-sec rest
  • Sprint in Place: 15-sec work, 30-sec rest
  • Burpees (No Push-up and Jump): 10 reps, 30-sec rest
  • Mountain Climbing: 15-sec work, 15-sec rest
  • Squat Jump: 10 reps, 30-sec rest
  • Side Plank Hip Dips: 10 taps per side, 30-sec rest
  • Aim for three to four rounds for time.

Week 2

Monday

  • Mountain Climbers: 30 seconds, 30-sec rest
  • Lateral Run: 30 seconds, 30-sec rest
  • Jumping Lunges: 5 reps per leg, 30-sec rest
  • Spider Crawl: 15 seconds, 15-sec rest
  • Burpees (No Jump): 30 seconds, 45-sec rest
  • Scissor Kicks: 30 seconds, 30-sec rest
  • Perform three to four rounds for time.

Wednesday

  • Sprint in Place: 15-sec work, 30-sec rest
  • Alternate Heel Tap Crunches: 10 taps per side, 30-sec rest
  • Burpee (No Jump and Push-up): 10 reps, 30-sec rest
  • Standard/Knee Pushup: 10 reps, 30-sec rest
  • Squat Jumps: 10 reps, 30-sec rest
  • Crossbody Mountain Climber: 15-sec work, 30-sec rest
  • Perform three to four rounds for time.

Friday

  • Burpee (No Jump): 10 reps, 30-sec rest
  • Shoulder Taps: 30 seconds, 30-sec rest
  • Mountain Climbing: 30 seconds, 30-sec rest
  • Side Plank Hip Dips: 10 taps per side, 30-sec rest
  • Jumping Split Lunges: 5 reps per leg, 30-sec rest
  • Reverse Crunches: 30 seconds, 30-sec rest
  • Perform three to four rounds for time.

Week 3

Monday

  • Sprint in Place: 15-second work, 15-sec rest
  • Jump Squat: 10 reps, 30-sec rest
  • Mountain Climbing: 15-second work, 30-sec rest
  • Burpees: 10 reps, 30-sec rest
  • Crunches: 10 reps, 30-sec rest
  • High Knees: 5 reps per side, 30-sec rest
  • Complete 4-5 rounds for time.

Wednesday

  • Jumping Jacks: 30 seconds, 30-sec rest
  • Burpees: 10 reps, 30-sec rest
  • Crossbody Mountain Climbing: 30 seconds, 30-sec rest
  • Squats: 10 reps, 30-sec rest
  • Flutter Kicks: 15 seconds work, 30-sec rest
  • Pushups: 10 reps, 30-sec rest
  • Complete 4-5 rounds for time.

Friday

  • Jump Squats: 30 seconds work, 30-sec rest
  • Mountain Climbing: 30 seconds work, 30-sec rest
  • High Knees: 30 seconds work, 30-sec rest
  • Shoulder Tap: 30 seconds work, 30-sec rest
  • Crunches: 30 seconds work, 30-sec rest
  • Plank Ankle Taps: 10 taps per side, 30-sec rest
  • Aim for four to five rounds for time.

Week 4

Beginner HIIT Workout Program

Monday

  • Jumping Jacks: 30 seconds work, 30-sec rest
  • Mountain Climbers: 20 seconds work, 30-sec rest
  • Burpees: 10 reps, 30-sec rest
  • Alternating Heel Taps: 10 taps per side, 30-sec rest
  • Sprint in Place: 20 seconds, 30-sec rest
  • Spider Crawl: 20 seconds work, 30-sec rest
  • Side Plank Hip Taps: 10 reps per side, 30-sec rest
  • Perform four to five rounds for time.

Wednesday

  • High Knees: 20 seconds work, 30-sec rest
  • Shoulder Tap: 15 taps per side, 30-sec rest
  • Mountain Climbing: 20 seconds work, 30-sec rest
  • Pushups: 12-15 reps, 30-sec rest
  • Bicycle Crunches: 20 seconds work, 30-sec rest
  • Crossbody High Knees: 10 reps per side, 30-sec rest
  • Scissors Kicks: 20 seconds work, 30-sec rest
  • Complete four to five rounds for time.

Friday

  • Squat Jump: 10 reps, 30-sec rest
  • Crossbody Mountain Climbing: 20 seconds work, 30-sec rest
  • Burpees: 10 reps, 30-sec rest
  • Crunches: 30 seconds work, 30-sec rest
  • Kneeling Squat Jumps: 10 reps, 30-sec rest
  • Alternating Heel Taps: 10 taps per side, 15-second rest
  • Shadow Boxing Punches: 30 seconds work, 30-second rest
  • Complete four to five rounds for time.

Week 5

Monday

  • Squat Jumps: 15 reps, 30-sec rest
  • Pushups: 10 reps, 30-sec rest
  • Crunches: 10 reps, 30-sec rest
  • Reverse Lunges to Front Kick: 5 reps per side, 15-sec rest
  • Fast Feet: 20 seconds work, 30-sec rest
  • Crossbody Mountain Climbing: 20 seconds work, 30-sec rest
  • Toe Tap Hops: 20 seconds work, 30-sec rest
  • Perform four to six rounds for time.

Wednesday

  • 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
  • Flutter Kicks: 30 seconds work, 30-sec rest
  • Shoulder Taps: 15 reps per side, 30-sec rest
  • Complete four to six rounds.

Friday

  • Squats: AMRAP in 30 seconds, 30-sec rest
  • Pushups: AMRAP in 30 seconds, 30-sec rest
  • Kneeling Squat Jumps: 10 reps, 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
  • Shadow Boxing Punches: 30 seconds work, 30-second rest
  • Complete four to six rounds.

Week 6

Monday

  • Jumping Jacks: 20-second work, 30-second rest
  • Toe Tap Hops: 20 seconds work, 30-sec rest
  • Reverse Lunges to Front Kick: 5 reps per side, 15-sec rest
  • Crossbody Mt. Climber: 30-second work, 30-second
  • Side Plank Hip Dip: 10 reps per side, 30-sec
  • Kneeling Squat Jump: 10 reps, 30-sec rest
  • Shoulder Taps: 15 reps per side, 30-sec rest
  • Complete five to six rounds.

Wednesday

  • 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
  • Fast Feet: 20 seconds work, 30-sec rest
  • Flutter Kicks: 30 seconds work, 30-sec rest
  • Repeat five to six times at high intensity.

Friday

  • 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
  • Shadow Boxing Punches: 30 seconds work, 30-second rest
  • Repeat five to six times as fast as possible.

Download The 6 Week HIIT Workout Program PDF

HIIT is a form of high-intensity cardio that involves performing exercises with near-maximal effort, often reaching or exceeding the anaerobic threshold.

It is an excellent way to burn considerable calories quickly, improve cardiovascular fitness, and facilitate weight loss.

To help you properly use this HIIT, I’ve handed out an ultimate six-week program for you.

This program can help you improve your fitness over time, whether you want to level up your athletic fitness, promote weight loss, or challenge your endurance.

However, being high-intensity in nature, I recommend avoiding this program if you have any health issues, whether it’s injury or cardiac disease.

Please note that this article is focused only on the exercise part. If you want to get the best results from this training, I suggest concentrating on diet and recovery as well.

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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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