The Best Weekly HIIT Workout Plan For Newbie & Pro

Whether you’re a beginner or pro, if you work out at home without equipment, this weekly HIIT workout plan can be helpful for you. I will share the best HIIT weekly routines (with PDF) that can help you build up endurance, burn a good number of calories, tone muscles and improve overall fitness at home.

Related: A Full-Body HIIT Workout At Home- No Equipment

If you want to create a weekly HIIT workout plan for yourself, you can check out a complete list of exercises so you can incorporate them into your HIIT workout program.

The Best 15-minute HIIT Weekly Home Workout Plan for Beginners

Number of exercises to be performed each day – 10

Intensity – Do as fast as possible

Interval: Keep as shorter as you can

Day 1 – Monday

Exercise	High-Intense activity	Interval
Jumping Jacks	20 seconds	40 seconds
Mountain climbers	20 seconds	40 seconds
Jump Squats	20 seconds	40 seconds
Push-up on Knees	20 seconds x 2	40 seconds
High Knees	20 seconds	40 seconds
Crunches	20 seconds	40 seconds
Burpees	60 seconds x 2	60 seconds
Leg Raises	20 seconds	40 seconds
Russian Twist	20 seconds	40 seconds
Floor IYT Raises	30 seconds x 2	30 seconds

Day 2 – Wednesday

Exercise	High-Intense activity	Interval
Jumping Jacks	20 seconds	40 seconds
Push-ups	AMRAP in 60 seconds	60 seconds
Jumping Split Squat	20 seconds	40 seconds
Side to side run	20 seconds	40 seconds
Lunges	20 seconds	40 seconds
Narrow Push-ups	20 seconds	40 seconds
Squat Thrust	60 seconds	60 seconds
Floor IYT Raises	30 seconds x 2	30 seconds
Crunches	20 seconds	40 seconds
Leg Raises	20 seconds	40 seconds
Russian Twist	20 seconds	40 seconds
Mountain Climbing	20 seconds	40 seconds

Day 3 – Friday

Exercise	Intense Burst Activity	Interval
Squats	20 seconds x 2	40 seconds
Mountain Climbing	20 seconds x 2	40 seconds
Calf Raises	20 seconds x 2	40 seconds
Lateral Lunges	20 seconds x 2	40 seconds
Toe Touch Crunches	20 seconds x 2	40 seconds
Heel Touch Crunches	20 seconds x 2	40 seconds
Burpees	AMRAP in 60-sec x 2	60 seconds

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Related: HIIT Vs. Steady-State Cardio: Which Is Better?

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The Best 20-minute HIIT Workout Routine That Requires No Equipment

Day 1 – Monday

Number of Rounds: 2

Exercise	High-Intense activity	Interval
Jumping Jacks	30 seconds	30 seconds
Mountain climbers	30 seconds	30 seconds
Jump Squats	30 seconds	30 seconds
Standard Push-up	30 seconds	30 seconds
High Knees	30 seconds	30 seconds
Crunches	30 seconds	30 seconds
Burpees	30 seconds	30 seconds
Leg Raises	30 seconds	30 seconds
Russian Twist	30 seconds	30 seconds
Floor IYT Raises	30 seconds	30 seconds

Day 2 – Tuesday

Exercise	High-Intense activity	Interval
Jump Squats	30 seconds	30 seconds
Mountain Climbing	30 seconds	30 seconds
High Knees	30 seconds	30 seconds
Push-ups	60 seconds	30 seconds
Lateral Lunges	30 seconds	30 seconds
Crunches	30 seconds	30 seconds
Plank	60 seconds	No Rest
Side Plank	30-sec/side	30 seconds
Squats to Calf Raise	60 seconds	30 seconds
Push-up to Row	60 seconds	30 seconds
Shoulder Tap	60 seconds	30 seconds
Burpees	60 seconds	30 seconds
Mountain Climbing	30 seconds	30 seconds
Sit-ups to Jump	30 seconds	30 seconds
Glutes Bridge	30 seconds	30 seconds
Side to side run	45 seconds	30 seconds
V ups	45 seconds	30 seconds

Day 3 – Thursday

Total Rounds -2

Exercise	High-Intense activity	Interval
Lateral Runs	30 seconds	30 seconds
Push-up	30 seconds	30 seconds
Squats	30 seconds	30 seconds
Mountain Climbing	30 seconds	30 seconds
Bicycle Crunches	30 seconds	30 seconds
Scissor Kicks	30 seconds	30 seconds
Burpees	30 seconds	30 seconds
Split Squat	30 seconds	30 seconds
Push-ups	30 seconds	30 seconds
Plank	30 seconds	30 seconds

Day 4- Friday

Exercise	High-Intense activity	Interval
Jump Squats	30 seconds	30 seconds
Mountain Climbing	30 seconds	30 seconds
High Knees	30 seconds	30 seconds
Push-ups	60 seconds	30 seconds
Lateral Lunges	30 seconds	30 seconds
Crunches	30 seconds	30 seconds
Plank	60 seconds	No Rest
Side Plank	30-sec/side	30 seconds
Squats to Calf Raise	60 seconds	30 seconds
Push-up to Row	60 seconds	30 seconds
Shoulder Tap	60 seconds	30 seconds
Burpees	60 seconds	30 seconds
Mountain Climbing	30 seconds	30 seconds
Sit-ups to Jump	30 seconds	30 seconds
Glutes Bridge	30 seconds	30 seconds
Side to side run	45 seconds	30 seconds
V ups	45 seconds	30 seconds

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You can also save this: HIIT CrossFit Workouts And Workout Plan (PDF)

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An Ultimate 30-Minute Full Body Advanced HIIT Workout Plan at Home

Day 1 – Monday

Circuit 1

1. Jumping Jacks – 60 seconds activity, 30 seconds rest
2. Pushups – As many pushups as possinble in 60 seconds followed by 30 seconds rest
3. Squats – AMRAP in 60 seconds, rest 30 seconds
4. Mountain Climbers – 60 seconds work, 30 seconds rest
5. Crunches – Do as many crunches as possible for 30 seconds followed by 30 seconds rest.

Circuit 2

1. Burpees – AMRAP in 60 seocnds, 30 seconds rest
2. Shoulder Tap – Do as fast as you can for 60 seconds then rest for 30 seconds
3. Lateral Lunges – 60 seconds work, 30 seconds rest
4. Leg Raises – 60 seconds activity, 30 seconds rest
5. Glute Bridge – 60 seconds work with 30 seconds interval

Circuit 3

1. Russian Twist – 60 seconds, 30 seconds rest
2. Front Kicks – 60 seconds, 30 seconds rest
3. Floor IYT Raises – 60 seconds, 30 seconds rest
4. Plank – 2 minutes, 30 seconds rest
5. Side Plank – 60 seconds / each side

Circuit 4

• Sumo Squats – 60 seconds activity, 30 seconds rest
• Calf Raises – 60 seconds activity, 30 seconds rest
• V ups – 60 seconds activity, 30 seconds rest
• Heel Touch Crunches – 60 seconds activity, 30 seconds rest
• Jumping Jack – 60 seconds activity, 30 seconds rest

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Also, Check out: The 15-Minute HIIT Core Workout

Day 2 – Tuesday

Circuit 1

60 seconds intense movement, 30 seconds rest

1. Jump Squats
2. Mountain Climbing
3. High Knees
4. Pushups
5. Lateral Lunges

Circuit 2

60 seconds high intense workout, 30 seconds rest

1. Crunches
2. Plank
3. Side Plank
4. Squats to Calf Raise
5. Pushup to Row

Circuit 3

Do exercise for 60 seconds each with 30 seconds intervals between workouts.

1. Shoulder Tap
2. Burpees
3. Mountain
4. Sit-ups to Jump
5. Glutes Bridge

Circuit 4

60/30

1. Tuck Jump
2. Front Kicks
3. Leg Kickback
4. Pile Squat
5. Plank

Day 3 – Wednesday

Do intense burst activity for sixty seconds with 30 seconds rest.

Circuit 1

1. Burpees
2. Lunges
3. Squat Thrust
4. V ups
5. Floor Dips

Circuit 2

60/30

1. Mountain Climber
2. Sits up
3. Russian Twist
4. Toe Touch Crunche
5. Heel Touch Crunches

Circuit 3

60/30

1. Burpee
2. Squats
3. Squats Thrust
4. Push-ups
5. Glute Bridge

Circuit 4

60/30

1. Plyo Lunges
2. Frog Jumps
3. Front Kicks
4. Shoulder Tap
5. High Knees

Day 4 – Friday

60/30

Circuit 1

1. Jumping Jacks
2. Pushups 
3. Squats 
4. Mountain Climbers
5. Crunches

Circuit 2

60/30

1. Burpees
2. Shoulder Tap
3. Lateral Lunges
4. Leg Raises
5. Glute Bridge

Circuit 3

60/30

• Russian Twist
• Front Kicks 
• Floor IYT Raises 
• Plank
• Side Plank

Circuit 4

60/30

• Sumo Squats
• Calf Raises 
• V ups
• Heel Touch Crunches
• Jumping Jack

Day 5 – Saturday

Circuit 1

Do intense burst activity for sixty seconds and take 30 seconds rest.

1. Jump Squats
2. Mountain Climbing
3. High Knees
4. Pushups
5. Lateral Lunges

Circuit 2

60/30

1. Crunches
2. Plank
3. Side Plank
4. Squats to Calf Raise
5. Pushup to Row

Circuit 3

Do exercise for 60 seconds each with 30 seconds intervals between workouts.

1. Shoulder Tap
2. Burpees
3. Mountain
4. Sit-ups to Jump
5. Glutes Bridge

Circuit 4

60/30

1. Tuck Jump
2. Front Kicks
3. Leg Kickback
4. Pile Squat
5. Plank

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HIIT Weekly Home Workout Plan PDF with No Equipment PDF

You can download one of the workout weekly HIIT home workout plans PDF depending on your fitness level.

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Final Words

The HIIT workout routines that I’ve shared are for those who work out at home without equipment.

However, if you’re someone who performs high-intensity exercises with equipment, such as the dumbbells, then you’ll like the top 10 dumbbell HIIT workouts.

If you do outdoor high-intensity exercises, such as running, sprinting, jumping ropes, and bicycling, then you’ll surely love the ten best exercises list and HIIT workout plan.

You may like more articles related to high-intensity interval training (HIIT).

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