Advanced 12 Week HIIT Cardio Program to Get Fast and Shred w/ PDF

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 Duration12 Week
Sessions/Week3-4 Days a week
Duration/session20-40 minutes
Workout GoalGet Fast, Aesthetic, and Toned
Target GenderMale and Female
Suitable Age Group16-35 Years
Exercise TypeBodyweight and Weighted
Exercise Intensity75-90% of Maximum Heart Rate
Equipment NeededDumbbells, 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

Advanced HIIT Workout

Monday

ExerciseActivityInterval
Jumping Jacks15-sec x 3 sets15-sec
Mountain Climber15-sec x 3 sets15-sec
Squat Jumps10 reps x 3 sets30-sec
Push-ups10 reps x 3 sets15-sec
Kettlebell Swings10 reps x 3 sets30-sec
Barbell Clean10 reps x 3 sets30-sec

Wednesday

ExerciseActivityInterval
Crossbody Mt. Climber15-sec x 3 sets15-sec
High Knee Taps15-sec x 3 sets15-sec
Crunches10 reps x 3 sets15-sec
Burpees10 reps x 3 sets45-sec
Shoulder Tap10 per side x 3 sets30-sec
Jumping Lunges5 per leg x 3 sets30-sec

Friday

ExerciseActivityInterval
Sprint In Place15-sec x 3 sets30-sec
Bicycle Crunch15-sec x 3 sets15-sec
Clap Push-ups5 reps x 3 sets30-sec
Toe Tap Hops5 per leg x 3 sets30-sec
DB Squat Swings5 reps x 3 sets30-sec
Mountain Climber15-sec x 3 sets15-sec

Week 4 to 6

Advanced HIIT Workout Routine

Monday

ExerciseActivityInterval
Jumping Jacks20-sec x 3 sets20-sec
Mountain Climber20-sec x 3 sets20-sec
Pop Squats12 reps x 3 sets30-sec
Knee Tap Push-up5 per side x 3 sets15-sec
Arm’s Changing KB Swings10 reps x 3 sets30-sec
Dumbbell Push Press10 reps x 3 sets30-sec
Alternating Jack Knife sit-ups5 per side x 3 sets30-sec

Wednesday

ExerciseActivityInterval
Crossbody Mt. Climber20-sec x 3 sets20-sec
High Knee Taps20-sec x 3 sets20-sec
Bodyweight Power Maker10 reps x 3 sets45-sec
Dumbbell Surrenders10 per side x 3 sets45-sec
Lunge to High Knee Lift5 per leg x 3 sets30-sec
Alternating Heel Taps10 per side x 3 sets30-sec
Squat to Heel Tap5 per leg x 3 sets30-sec

Friday

ExerciseActivityInterval
Sprint In Place20-sec x 3 sets30-sec
Sit Outs20-sec x 3 sets15-sec
Kneeling Squat Jump6 per leg x 3 sets30-sec
Side Plank Hip Dip6 reps x 3 sets30-sec
Barbell Snatch5 per hand x 3 sets15-sec
DB Squat Swings10 per side x 3 sets30-sec
Grappler Pushup5 per side x 3 sets

Week 7 to 9

HIIT Cardio Workout

Monday

ExerciseActivityInterval
Squat Jump20-sec x 4 sets20-sec
Mountain Climber20-sec x 4 sets20-sec
Jumping Lunges12 reps x 4 sets30-sec
Knee Tap Push-up5 per side x 4 sets15-sec
Arm’s Changing KB Swings10 reps x 4 sets30-sec
Barbell Power Clean10 reps x 4 sets30-sec

Tuesday

ExerciseActivityInterval
Crossbody Mt. Climber20-sec x 4 sets20-sec
Dumbbell Surrenders20-sec x 4 sets20-sec
Alternating Jack Knife sit-ups5 per side x 4 sets45-sec
Bodyweight Power Maker5 per leg x 4 sets30-sec
High to Forearm Plank10 reps x 4 sets30-sec
Squat to Heel Tap5 per leg x 4 sets30-sec

Thursday

ExerciseActivityInterval
Burpees10 reps x 4 sets45-sec
Sit Outs20-sec x 4 sets15-sec
Side Plank Hip Dip6 reps x 4 sets30-sec
Barbell Snatch5 per hand x 4 sets15-sec
DB Squat Swings10 per side x 4 sets30-sec
Grappler Pushup5 per side x 4 sets30-sec

Saturday

ExerciseActivityInterval
Sprint In Place15-sec x 4 sets30-sec
Shoulder Taps15-sec x 4 sets15-sec
Clap Push-ups5 reps x 4 sets30-sec
Skater Jump5 per side x 4 sets30-sec
Toe Tap Hops5 per leg x 4 sets30-sec
Crossbody Mt. Climber15-sec x 4 sets15-sec

Week 10 to 12

12 Week HIIT Program

Monday

ExerciseActivityInterval
Mountain Climber20-sec x 5 sets20-sec
Pop Squats12 reps x 5 sets30-sec
Knee Tap Push-up5 per side x 5 sets15-sec
Arm’s Changing KB Swings10 reps x 5 sets30-sec
Dumbbell Push Press10 reps x 5 sets30-sec
Bicycle Crunch5 per side x 5 sets30-sec

Tuesday

ExerciseActivityInterval
Crossbody Mt. Climber20-sec x 4 sets20-sec
High Knee Taps20-sec x 4 sets20-sec
Dumbbell Man Maker10 reps x 4 sets45-sec
Dumbbell Surrenders10 per side x 4 sets45-sec
Back and Forth Lunges5 per leg x 4 sets30-sec
Squat to Heel Tap5 per leg x 4 sets30-sec

Thursday

ExerciseActivityInterval
Burpees8 reps x 5 sets45-sec
Sit Outs20-sec x 5 sets15-sec
Jumping Lunges8 per leg x 5 sets30-sec
Barbell Clean and Press5 reps x 5 sets30-sec
Kneeling Squat Jumps10 reps x 5 sets30-sec
Grappler Pushup5 per side x 3 sets30-sec

Saturday

ExerciseActivityInterval
Barbell Thruster10 reps x 5 sets15-sec
Mountain Climber20-sec x 5 sets20-sec
Plank Drag10 per side x 5 sets30-sec
DB Squat Swings5 reps x 5 sets30-sec
Shadow Punches30-sec x 5 sets30-sec
Sprint on Spot15-sec x 5 sets30-sec

Additional Instructions for Using This Program Efficiently

  1. 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.
  2. 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.
  3. 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.
  4. Constantly Challenge Your Intensity: I recommend increasing the intensity and duration over time as you become more comfortable and capable.
  5. 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.
  6. 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.
  7. 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.
  8. 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. 
  9. 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 damageJ 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

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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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