If you’ve been working out for a while, you may have heard the term HIIT.
High-intensity Interval Training (HIIT) is a form of cardio training that involves performing exercises with near-maximal effort, often reaching the anaerobic threshold.
It involves performing intense exercises followed by brief periods of rest or low-impact activity.
HIIT helps torch plenty of calories, enhance cardiovascular fitness, stimulate weight loss, and help you shape your physique.
I’ve published multiple HIIT programs on this site, but if you want an advanced routine that can scale your athletic fitness and improve your body composition, this article can help you.
In this article, I’ve shared an advanced 12-week HIIT workout plan that will allow you to train systematically and improve your fitness over time.
Advanced 12 Week HIIT Cardio Program to Get Lean and Fast
| Program Duration | 12 Week |
| Sessions/Week | 3-4 Days a week |
| Duration/session | 20-40 minutes |
| Workout Goal | Get Fast, Aesthetic, and Toned |
| Target Gender | Male and Female |
| Suitable Age Group | 16-35 Years |
| Exercise Type | Bodyweight and Weighted |
| Exercise Intensity | 75-90% of Maximum Heart Rate |
| Equipment Needed | Dumbbells, Barbells, and Kettlebells |
This 12-week high-intensity interval cardio routine involves some of the best but challenging bodyweight and free-weight exercises that will increase your endurance, build lean mass, and help you achieve your best shape.
It involves performing three times weekly for the first six weeks and four times a week for the last six weeks with each session will lasts between 20 to 40 minutes.
This program is designed for all genders. Whether you’re male or female, you can try this workout to take your fitness to the next level.
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. 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.
Week 1 to 3
Monday
| Exercise | Activity | Interval |
|---|---|---|
| Jumping Jacks | 15-sec x 3 sets | 15-sec |
| Mountain Climber | 15-sec x 3 sets | 15-sec |
| Squat Jumps | 10 reps x 3 sets | 30-sec |
| Push-ups | 10 reps x 3 sets | 15-sec |
| Kettlebell Swings | 10 reps x 3 sets | 30-sec |
| Barbell Clean | 10 reps x 3 sets | 30-sec |
Wednesday
| Exercise | Activity | Interval |
|---|---|---|
| Crossbody Mt. Climber | 15-sec x 3 sets | 15-sec |
| High Knee Taps | 15-sec x 3 sets | 15-sec |
| Crunches | 10 reps x 3 sets | 15-sec |
| Burpees | 10 reps x 3 sets | 45-sec |
| Shoulder Tap | 10 per side x 3 sets | 30-sec |
| Jumping Lunges | 5 per leg x 3 sets | 30-sec |
Friday
| Exercise | Activity | Interval |
|---|---|---|
| Sprint In Place | 15-sec x 3 sets | 30-sec |
| Bicycle Crunch | 15-sec x 3 sets | 15-sec |
| Clap Push-ups | 5 reps x 3 sets | 30-sec |
| Toe Tap Hops | 5 per leg x 3 sets | 30-sec |
| DB Squat Swings | 5 reps x 3 sets | 30-sec |
| Mountain Climber | 15-sec x 3 sets | 15-sec |
Week 4 to 6
Monday
| Exercise | Activity | Interval |
|---|---|---|
| Jumping Jacks | 20-sec x 3 sets | 20-sec |
| Mountain Climber | 20-sec x 3 sets | 20-sec |
| Pop Squats | 12 reps x 3 sets | 30-sec |
| Knee Tap Push-up | 5 per side x 3 sets | 15-sec |
| Arm’s Changing KB Swings | 10 reps x 3 sets | 30-sec |
| Dumbbell Push Press | 10 reps x 3 sets | 30-sec |
| Alternating Jack Knife sit-ups | 5 per side x 3 sets | 30-sec |
Wednesday
| Exercise | Activity | Interval |
|---|---|---|
| Crossbody Mt. Climber | 20-sec x 3 sets | 20-sec |
| High Knee Taps | 20-sec x 3 sets | 20-sec |
| Bodyweight Power Maker | 10 reps x 3 sets | 45-sec |
| Dumbbell Surrenders | 10 per side x 3 sets | 45-sec |
| Lunge to High Knee Lift | 5 per leg x 3 sets | 30-sec |
| Alternating Heel Taps | 10 per side x 3 sets | 30-sec |
| Squat to Heel Tap | 5 per leg x 3 sets | 30-sec |
Friday
| Exercise | Activity | Interval |
|---|---|---|
| Sprint In Place | 20-sec x 3 sets | 30-sec |
| Sit Outs | 20-sec x 3 sets | 15-sec |
| Kneeling Squat Jump | 6 per leg x 3 sets | 30-sec |
| Side Plank Hip Dip | 6 reps x 3 sets | 30-sec |
| Barbell Snatch | 5 per hand x 3 sets | 15-sec |
| DB Squat Swings | 10 per side x 3 sets | 30-sec |
| Grappler Pushup | 5 per side x 3 sets |
Week 7 to 9
Monday
| Exercise | Activity | Interval |
|---|---|---|
| Squat Jump | 20-sec x 4 sets | 20-sec |
| Mountain Climber | 20-sec x 4 sets | 20-sec |
| Jumping Lunges | 12 reps x 4 sets | 30-sec |
| Knee Tap Push-up | 5 per side x 4 sets | 15-sec |
| Arm’s Changing KB Swings | 10 reps x 4 sets | 30-sec |
| Barbell Power Clean | 10 reps x 4 sets | 30-sec |
Tuesday
| Exercise | Activity | Interval |
|---|---|---|
| Crossbody Mt. Climber | 20-sec x 4 sets | 20-sec |
| Dumbbell Surrenders | 20-sec x 4 sets | 20-sec |
| Alternating Jack Knife sit-ups | 5 per side x 4 sets | 45-sec |
| Bodyweight Power Maker | 5 per leg x 4 sets | 30-sec |
| High to Forearm Plank | 10 reps x 4 sets | 30-sec |
| Squat to Heel Tap | 5 per leg x 4 sets | 30-sec |
Thursday
| Exercise | Activity | Interval |
|---|---|---|
| Burpees | 10 reps x 4 sets | 45-sec |
| Sit Outs | 20-sec x 4 sets | 15-sec |
| Side Plank Hip Dip | 6 reps x 4 sets | 30-sec |
| Barbell Snatch | 5 per hand x 4 sets | 15-sec |
| DB Squat Swings | 10 per side x 4 sets | 30-sec |
| Grappler Pushup | 5 per side x 4 sets | 30-sec |
Saturday
| Exercise | Activity | Interval |
|---|---|---|
| Sprint In Place | 15-sec x 4 sets | 30-sec |
| Shoulder Taps | 15-sec x 4 sets | 15-sec |
| Clap Push-ups | 5 reps x 4 sets | 30-sec |
| Skater Jump | 5 per side x 4 sets | 30-sec |
| Toe Tap Hops | 5 per leg x 4 sets | 30-sec |
| Crossbody Mt. Climber | 15-sec x 4 sets | 15-sec |
Week 10 to 12
Monday
| Exercise | Activity | Interval |
|---|---|---|
| Mountain Climber | 20-sec x 5 sets | 20-sec |
| Pop Squats | 12 reps x 5 sets | 30-sec |
| Knee Tap Push-up | 5 per side x 5 sets | 15-sec |
| Arm’s Changing KB Swings | 10 reps x 5 sets | 30-sec |
| Dumbbell Push Press | 10 reps x 5 sets | 30-sec |
| Bicycle Crunch | 5 per side x 5 sets | 30-sec |
Tuesday
| Exercise | Activity | Interval |
|---|---|---|
| Crossbody Mt. Climber | 20-sec x 4 sets | 20-sec |
| High Knee Taps | 20-sec x 4 sets | 20-sec |
| Dumbbell Man Maker | 10 reps x 4 sets | 45-sec |
| Dumbbell Surrenders | 10 per side x 4 sets | 45-sec |
| Back and Forth Lunges | 5 per leg x 4 sets | 30-sec |
| Squat to Heel Tap | 5 per leg x 4 sets | 30-sec |
Thursday
| Exercise | Activity | Interval |
|---|---|---|
| Burpees | 8 reps x 5 sets | 45-sec |
| Sit Outs | 20-sec x 5 sets | 15-sec |
| Jumping Lunges | 8 per leg x 5 sets | 30-sec |
| Barbell Clean and Press | 5 reps x 5 sets | 30-sec |
| Kneeling Squat Jumps | 10 reps x 5 sets | 30-sec |
| Grappler Pushup | 5 per side x 3 sets | 30-sec |
Saturday
| Exercise | Activity | Interval |
|---|---|---|
| Barbell Thruster | 10 reps x 5 sets | 15-sec |
| Mountain Climber | 20-sec x 5 sets | 20-sec |
| Plank Drag | 10 per side x 5 sets | 30-sec |
| DB Squat Swings | 5 reps x 5 sets | 30-sec |
| Shadow Punches | 30-sec x 5 sets | 30-sec |
| Sprint on Spot | 15-sec x 5 sets | 30-sec |
Additional Instructions for Using This Program Efficiently
- Understand Your Fitness Level: It is crucial to assess your fitness level and any underlying health conditions before starting this HIIT program. I suggest consulting with a professional if you are not sure whether it’s for you or not.
- Know Your Fitness Goal: HIIT’s primary goal is to enhance aerobic and anaerobic capacity and promote athletic fitness. However, if you aim to put on mass and build strength, this program isn’t for you.
- Train When You Feel the Most Active: HIIT requires you to be physically and mentally present so that you can give your best during training and achieve decent results over time.
- Constantly Challenge Your Intensity: I recommend increasing the intensity and duration over time as you become more comfortable and capable.
- Listen to Your Body: Pushing yourself every week is important. However, it is also crucial 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.
- If You’re Exercising After a While: If you 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.
- If You’re a Beginner: This program is for advanced athletes who have been training for a long time. If you’re a beginner, you can start your high-intensity interval training with this program.
- 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.
- 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 boosts performance as well.1 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
Download The 12 Week HIIT Program PDF
If you have any questions regarding this program, you can ask me on Instagram or using our contact page.
References
- 1Yamamoto 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
