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

Weekly hiit workout plan for beginners
HIT workout

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

ExerciseHigh-Intense activityInterval
Jumping Jacks20 seconds40 seconds
Mountain climbers20 seconds40 seconds
Jump Squats20 seconds40 seconds
Push-up on Knees20 seconds x 240 seconds
High Knees20 seconds40 seconds
Crunches20 seconds40 seconds
Burpees60 seconds x 260 seconds
Leg Raises20 seconds40 seconds
Russian Twist20 seconds40 seconds
Floor IYT Raises30 seconds x 230 seconds
HIIT Workout Routine for Beginner

Day 2 – Wednesday

ExerciseHigh-Intense activityInterval
Jumping Jacks20 seconds40 seconds
Push-upsAMRAP in 60 seconds60 seconds
Jumping Split Squat20 seconds40 seconds
Side to side run20 seconds40 seconds
Lunges20 seconds40 seconds
Narrow Push-ups20 seconds40 seconds
Squat Thrust60 seconds60 seconds
Floor IYT Raises30 seconds x 230 seconds
Crunches20 seconds40 seconds
Leg Raises20 seconds40 seconds
Russian Twist20 seconds40 seconds
Mountain Climbing20 seconds40 seconds
Weekly HIIT workout plan for beginners

Day 3 – Friday

ExerciseIntense Burst ActivityInterval
Squats20 seconds x 240 seconds
Mountain Climbing20 seconds x 240 seconds
Calf Raises20 seconds x 240 seconds
Lateral Lunges20 seconds x 240 seconds
Toe Touch Crunches20 seconds x 240 seconds
Heel Touch Crunches20 seconds x 240 seconds
BurpeesAMRAP in 60-sec x 260 seconds
Weekly HIIT workout plan

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


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

No Equipment hiit workout plan PDF
Bodyweight HIIT

Day 1 – Monday

Number of Rounds: 2

ExerciseHigh-Intense activityInterval
Jumping Jacks30 seconds30 seconds
Mountain climbers30 seconds30 seconds
Jump Squats30 seconds30 seconds
Standard Push-up30 seconds30 seconds
High Knees30 seconds30 seconds
Crunches30 seconds30 seconds
Burpees30 seconds30 seconds
Leg Raises30 seconds30 seconds
Russian Twist30 seconds30 seconds
Floor IYT Raises30 seconds30 seconds
weekly HIIT Home workout program

Day 2 – Tuesday

ExerciseHigh-Intense activityInterval
Jump Squats30 seconds30 seconds
Mountain Climbing30 seconds30 seconds
High Knees30 seconds30 seconds
Push-ups60 seconds30 seconds
Lateral Lunges30 seconds30 seconds
Crunches30 seconds30 seconds
Plank60 secondsNo Rest
Side Plank30-sec/side30 seconds
Squats to Calf Raise60 seconds30 seconds
Push-up to Row60 seconds30 seconds
Shoulder Tap60 seconds30 seconds
Burpees60 seconds30 seconds
Mountain Climbing30 seconds30 seconds
Sit-ups to Jump30 seconds30 seconds
Glutes Bridge30 seconds30 seconds
Side to side run45 seconds30 seconds
V ups45 seconds30 seconds
HIIT exercise routine at home

Day 3 – Thursday

Total Rounds -2

ExerciseHigh-Intense activityInterval
Lateral Runs30 seconds30 seconds
Push-up30 seconds30 seconds
Squats30 seconds30 seconds
Mountain Climbing30 seconds30 seconds
Bicycle Crunches30 seconds30 seconds
Scissor Kicks30 seconds30 seconds
Burpees30 seconds30 seconds
Split Squat30 seconds30 seconds
Push-ups30 seconds30 seconds
Plank30 seconds30 seconds

Day 4- Friday

ExerciseHigh-Intense activityInterval
Jump Squats30 seconds30 seconds
Mountain Climbing30 seconds30 seconds
High Knees30 seconds30 seconds
Push-ups60 seconds30 seconds
Lateral Lunges30 seconds30 seconds
Crunches30 seconds30 seconds
Plank60 secondsNo Rest
Side Plank30-sec/side30 seconds
Squats to Calf Raise60 seconds30 seconds
Push-up to Row60 seconds30 seconds
Shoulder Tap60 seconds30 seconds
Burpees60 seconds30 seconds
Mountain Climbing30 seconds30 seconds
Sit-ups to Jump30 seconds30 seconds
Glutes Bridge30 seconds30 seconds
Side to side run45 seconds30 seconds
V ups45 seconds30 seconds

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


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

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

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.


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).

A Complete Guide To HIIT Boxing Workout Training
A Complete Guide To The HIIT Lower Body Workout
HIIT Pilates Workout: Exercises, Routine & Benefits
Why HIIT Rowing Machine Workout Is The Best?
7 Benefits Of HIIT Or High-Intensity Interval Training

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