A results-driven HIIT workout for weight loss that burns a crazy amount of calories can be a great source of motivation.
A workout routine helps you stay active and ensure that you are making progress toward your weight loss goals.
This 8-week HIIT workout plan PDF is effective because it includes two elements that promote long-term fat loss- HIIT and strength training.
It goes without saying that eating fewer calories than you burn is the secret to successful weight loss. However, most people starting a healthy lifestyle find healthy eating easier than regular exercise.
A workout plan tailored to your weight loss goals will help you start exercising and stick to it, and burn fat in the long run.
So what is HIIT and how will you benefit from HIIT workouts?
Table of contents
- What is HIIT training?
- Benefits of HIIT
- How to make this 8-week HIIT workout with weights work for you
- Equipment required for this workout
- How to do the 8-week HIIT workout plan pdf
- Dynamic warm-up
- HIIT workout plan for beginners – Week 1
- HIIT workout with weights for fat loss – Week 2
- HIIT workout plan at home – Week 3
- HIIT workout with weights – Week 4
- HIIT workout plan pdf – Week 5
- HIIT workout plan for weight loss – Week 6
- HIIT workout for weight loss – Week 7
- HIIT workout plan – Week 8
- How to do the HIIT exercises CORRECTLY
What is HIIT training?
HIIT is the acronym for High-Intensity Interval Training, and the beauty of this kind of workout is the crazy amount of calories they burn within a short time.
Strength training is important because it builds muscle, helps boost your metabolism, and makes it easier to keep the weight off in the long run.
You can fuse HIIT and strength training to shake things up, maximize fat loss, increase strength, and promote lean muscle growth within a short time, which is exactly what this 8-week HIIT workout with weights is all about.
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Benefits of HIIT
A HIIT weight training workout routine will give you an edge for safe and sustainable weight loss if you stick with it.
Improves aerobic and anaerobic fitness levels
Recent research exploring the relationship between High-Intensity Interval Exercise (HIIE) and fat loss found that HIIE significantly improves aerobic and anaerobic fitness levels [1].
High-intensity workout intervals make your heart and lungs work harder. This raises your heart rate and the amount of oxygen you use, boosting your stamina and fitness.
At the same time, these intense exercise bursts ‘wake up’ your fast-twitch muscle fibers, enhancing your short-burst power and muscle strength. This means your body gets better at doing strong, swift movements.
HIIT improves insulin resistance
The study also found that HIIE triggers important changes in your muscles, making them more efficient at using oxygen and processing sugar [2].
When you perform these intense activities, your muscles need a lot of energy, which in turn, makes them demand more sugar.
This increased need makes your body more responsive to insulin, a hormone that helps shuttle sugar into your cells.
As a result, your cells are better equipped to soak up sugar from your bloodstream.
HIIT boosts metabolism
Another study revealed that HIIT can boost long-term fat loss. The study found that body transformations associated with HIIT are often more dramatic with longer workout plans and for individuals who are overweight or obese [3].
HIIT exercises force your body into a phase known as excess post-exercise oxygen consumption (EPOC), during which your body keeps burning calories long after you’ve finished working out.
This happens as your body works hard to get oxygen levels back to normal and refill its energy reserves, mainly by using up fat.
HIIT also boosts the release of growth hormones in your body. These hormones help to break down stored fat and use it for energy during and after your workout.
How to make this 8-week HIIT workout with weights work for you
When you start with day 1 of this HIIT workout plan pdf, make a promise to show up every day and do the work!
- Don’t ask if this workout plan for weight loss works. Ask yourself how important it is for you to start.
- Once you have your answer, it’ll be easy to dig deeper each day for the next 8 weeks!
- Pacing yourself during any workout plan is crucial to avoid being overwhelmed.
This 8-week HIIT workout plan with a pdf starts slow for the first 2 weeks.
The intensity gradually increases after the second week- by the end of the first 4 weeks, you should be ready to push yourself harder.
- What you give when working out with this HIIT routine is what you will get out of it.
- If you give 100%, your results will be 100%.
- If you give excuses or less than what you are capable of, it will show.
”You can’t cheat the grind, it knows how much you’ve invested, it won’t give you nothing you haven’t worked for.’’
Good nutrition is important for weight loss
Good nutrition will help you shed pounds and also help reduce inflammation, balance hormones, and help build lean muscle.
While on this weight loss exercise plan, you will need to feed your body what it needs, not what it wants.
If you give 100%, your results will be 100%.
If you give excuses or less than what you are capable of, it will show.
You can put together a meal plan from these 32 foods that burn belly fat, or follow this 7-day diet plan for weight loss.
Related:
This post may include affiliate links. You can read my full disclosure here.
Equipment required for this workout
This HIIT workout plan can be done from the comfort of your home or at the gym. The following is the equipment that you will need for the duration of the workout.
- Exercise mat or towel
- A strong jump rope like this one
- A kettlebell with a great grip
- A barbell for the last 2 weeks
- A set of dumbbells. I recommend these ones because they include different weight sets
You have the power to push your body harder and past your mental limits.
How to do the 8-week HIIT workout plan pdf
Always start the workouts with a warm-up and finish off with post-workout stretches.
What does 3×10 mean in the workout?
You will see a lot of X3 in this workout plan. X3 means that you have to do the exercise three times.
You will also notice that some exercises do not have the x3 or x4. This is not a mistake, it simply means that you should only do that particular exercise once!
Let me explain how you should do this by using Week 1, Monday.
Start the workout with the dynamic warm-up and end with the cool down and stretch.
Next…
15 jump rope x3
8 goblet squats x3
8 kettlebell swings x3
8 lunges x3
10 jump rope x3
8 glute bridges x3
20 jump rope
Round one of this exercise will look like this:
15 jump rope, then rest for 30-60seconds then move to 8 goblet squats, rest, then move to 8 kettlebells, then rest, 8 lunges, 10 jump rope, 8 glute bridges, and then 20 jump rope (notice that 20 jump rope DOES NOT have X3). So, in the next two rounds, you will do all the workouts and skip the 20 jump rope.
Dynamic warm-up (5 minutes)
- March in place – 60 seconds
- Arm circles – 60 seconds
- Hip circles – 60 seconds (30 seconds clockwise, and 30 seconds anticlockwise direction)
- Standing toe touches – 60 seconds
- Jumping jacks- 60 seconds
Cooldown
- Jog in place – 30 seconds
- Standing quad stretch- 60 seconds (30-second hold for each leg)
- Standing hamstring stretch – hold for 60 seconds
- Shoulder squeeze stretch- 30 seconds
- Child’s pose – 45 seconds
Please Note: This HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 8 week HIIT workout plan here.
HIIT workout plan for beginners – Week 1
Monday
- 15 jump rope x3
- 8 goblet squats x3
- 8 kettlebell swings x3
- 8 lunges x3
- 10 jump rope x3
- 8 glute bridges x3
- 20 jump rope
Tuesday
- 15 jump rope
- 8 push-ups x3
- 8 standing bicep curls x3
- 15 jump ropes x3
- 8 tricep dips x3
- 8 hammer curls x3
- 8 overhead shoulder press x3
- 20 jump rope x3
Wednesday
- 20 Jump rope
- 10 slow mountain climbers
- 10 Russian twists
- 30 jump rope
- 20-sec planks
- 20 jump rope
- 20-sec plank
- 10 Russian twists
- 12 slow mountain climbers
- 30 jump rope
Thursday
- 10 jump rope x3
- 6 goblet squats x3
- 6 kettlebell swings x3
- 6 lunges x3
- 10 jump rope x3
- 6 glute bridges x3
Friday
- 15 jump rope
- 6 push-ups x3
- 6 standing bicep curls x3
- 15 jump ropes x3
- 6 tricep dips x3
- 6 hammer curls x3
- 6 overhead shoulder press x3
- 10 jump rope x3
Saturday
- Rest & recovery
Sunday
- Rest & recovery
HIIT workout with weights for fat loss – Week 2
Monday
- 20 jump rope x3
- 10 goblet squats x3
- 10 kettlebell swings x3
- 10 lunges x3
- 20 jump rope x3
- 10 glute bridges x3
- 30 jump rope
Tuesday
- 10 jump rope
- 10 push-ups x3
- 8 standing bicep curls x3
- 10 jump ropes x3
- 8 tricep dips x3
- 8 hammer curls x3
- 8 overhead shoulder press x3
- 10 jump rope x3
Wednesday
- 25 Jump rope
- 12 slow mountain climbers
- 12 Russian twists
- 25 jump rope
- 25-sec planks
- 20 jump rope
- 25-sec plank
- 12 Russian twists
- 14 slow mountain climbers
- 50 jump rope
Thursday
- 10 jump rope x3
- 12 goblet squats x3
- 12 kettlebell swings x3
- 10 lunges x3
- 25 jump rope x3
- 12 glute bridges x3
- 30 jump rope
Friday
- 10 jump rope
- 10 push-ups x3
- 10 standing bicep curls x3
- 20 jump ropes x3
- 10 tricep dips x3
- 10 hammer curls x3
- 10 overhead shoulder press x3
- 30 jump rope x3
Saturday
- Rest & recovery
Sunday
- Rest & recovery
Printable HIIT workout plan at home – Week 3
Please Note: This HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 8 week HIIT workout plan here.
Monday
- 60 jump rope x3
- 12 goblet squats x3
- 12 kettlebell swings x3
- 12 lunges x3
- 20 jump rope x3
- 12 glute bridges x3
- 100 jump rope
Tuesday
- 110 jump rope
- 12 push-ups x3
- 12 standing bicep curls x3
- 70 jump ropes x3
- 12 tricep dips x3
- 12 hammer curls x3
- 12 overhead shoulder press x3
- 50 jump rope x3
Wednesday
- 120 Jump rope
- 30-sec mountain climbers
- 20 bicycle crunches
- 100 jump rope
- 30-sec planks
- 80 jump rope
- 20 V- crunches
- 15 burpees
- 30-sec plank
- 20 bicycle crunches
- 20 v crunches
- 50 jump rope
Thursday
- 60 jump rope x3
- 12 goblet squats x3
- 12 kettlebell swings x3
- 12 lunges x3
- 20 jump rope x3
- 12 glute bridges x3
Friday
- 110 jump rope
- 12 push-ups x3
- 12 standing bicep curls x3
- 70 jump ropes x3
- 12 tricep dips x3
- 12 hammer curls x3
- 12 overhead shoulder press x3
- 50 jump rope x3
Saturday
- 30 minutes of steady-state cardio such as walking or cycling at a moderate pace.
Sunday
- Rest & recovery
HIIT workout with weights – Week 4
Please Note: This HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 8 week HIIT workout plan here.
Monday
- 100 jump rope x3
- 12 goblet squats x3
- 12 kettlebell swings x3
- 12 lunges x3
- 12 glute bridges x3
- 12 jump squats x3
- 30-sec wall sits x3
- 50 jump rope
Tuesday
- 100 jump rope
- 12 push-ups x3
- 12 standing bicep curls x3
- 50 jump rope x3
- 12 tricep dips x3
- 12 hammer curls x3
- 12 overhead shoulder press x3
- 50 jump rope x3
- 12 triceps kickbacks x3
Wednesday
- 50 Jump rope
- 40-sec mountain climbers
- 25 bicycle crunches
- 50 jump rope
- 30-sec planks
- 50 jump rope
- 25 v crunches
- 20 burpees
- 30-sec plank
- 20 bicycle crunches
- 20 v crunches
- 50 jump rope
Thursday
- 100 jump rope x3
- 12 goblet squats x3
- 12 lunges x3
- 12 kettlebell swings x3
- 60 jump rope x3
- 12 glute bridges x3
- 12 sumo squats x3
- 12 side lunges x3
- 50 jump rope x3
Friday
- 60 jump rope
- 12 push-ups x3
- 12 standing bicep curls x3
- 100 jump rope x3
- 12 tricep dips x3
- 12 hammer curls x3
- 12 overhead shoulder press x3
- 50 jump rope x3
- 12 tricep kickbacks x3
- 12 lateral raise
- 30 jump rope
Saturday
- 40 minutes of steady-state cardio such as walking or cycling at a moderate pace.
Sunday
- Rest & recovery
HIIT workout plan pdf – Week 5
Monday
- 1 minute high knees
- 12 dumbbell deadlifts x3
- 12 goblet squats x3
- 12 side lunges
- 12 kettlebell swings x3
- 12 donkey kicks
- 80 jump rope
- 12 lunges x3
- 12 glute bridges x3
- 12 jump squats x3
- 80 jump rope
Please Note: This HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 8 week HIIT workout plan here.
Tuesday
- 12 triceps kickbacks x3
- 12 push-ups x3
- 12 standing bicep curls x3
- 100 jump rope x3
- 12 tricep dips x3
- 12 hammer curls x3
- 12 overhead shoulder press x3
- 60 jump rope x3
Wednesday
- 120 jump rope
- 30-sec planks
- 45-sec mountain climbers
- 30-sec plank
- 25 bicycle crunches
- 30 sec plank
- 120 jump rope
- 25 v crunches
- 20 burpees
- 25 v crunches
- 25 bicycle crunches
- 20 v crunches
- 25 bicycle crunches
- 20 burpees
Thursday
- 1 minute high knees
- 12 dumbbell deadlifts x3
- 12 goblet squats x3
- 1 minute high knees
- 12 side lunges
- 12 kettlebell swings x3
- 12 donkey kicks
- 1 minute high knees
- 12 lunges x3
- 12 glute bridges x3
- 12 jump squats x3
- 1 minute high knees
Friday
- 200 jump rope
- 12 triceps kickbacks x3
- 12 push-ups x3
- 12 standing bicep curls x3
- 100 jump rope x3
- 12 tricep dips x3
- 12 hammer curls x3
- 12 overhead shoulder press x3
- 100 jump rope x3
Saturday
- 120 jump rope
- 30 sec planks
- 45 sec mountain climbers
- 30 sec plank
- 25 bicycle crunches
- 30 sec plank
- 120 jump rope
- 25 v crunches
- 100 jump rope
- 25 v crunches
- 25 bicycle crunches
- 20 v crunches
- 25 bicycle crunches
- 100 jump rope
Sunday
- Rest & recovery
HIIT workout plan for weight loss – Week 6
Monday
- 10 jump squats x2
- 10 dumbbell deadlifts x4
- 12 rockstar jumps
- 10 sumo squats x 4
- 10 glute bridges x4
- 12 rockstar jumps
- 10 kettlebell swings x4
- 10 lunges x4
- 15 rockstar jumps
Tuesday
- 150 jump rope
- 12 triceps kickbacks x3
- 12 push-ups x3
- 12 standing bicep curls x3
- 30 mountain climbers x3
- 12 tricep dips x3
- 12 hammer curls x3
- 30 mountain climbers
- 12 overhead shoulder press x3
- 150 jump rope
Wednesday
- 200 Jump rope
- 45 sec planks
- 50 sec mountain climbers
- 45 sec plank
- 30 bicycle crunches
- 45 sec plank
- 200 jump rope
- 30 v crunches
- 30 burpees
- 30 v crunches
- 30 bicycle crunches
- 25 v crunches
- 25 bicycle crunches
- 25 burpees
Thursday
- 12 jump squats x2
- 12 dumbbell deadlifts x4
- 15 rockstar jumps
- 12 sumo squats x 4
- 12 glute bridges x4
- 15 rockstar jumps
- 12 kettlebell swings x4
- 12 lunges x4
- 20 rockstar jumps
Friday
- 150 jump rope
- 12 triceps kickbacks x3
- 12 push-ups x3
- 12 standing bicep curls x3
- 30 mountain climbers x3
- 12 tricep dips x3
- 12 hammer curls x3
- 30 mountain climbers
- 12 overhead shoulder press x3
- 150 jump rope
Saturday
- 300 jump rope
- 30 sec planks
- 45 sec mountain climbers
- 30 sec plank
- 25 bicycle crunches
- 30 sec plank
- 300 jump rope
- 25 v crunches
- 300 jump rope
- 25 v crunches
- 25 bicycle crunches
- 20 v crunches
- 25 bicycle crunches
- 300 jump rope
Sunday
Rest & recovery
Please Note: This HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 8 week HIIT workout plan here.
HIIT workout for weight loss – Week 7
Monday
- 10 Step-ups x3
- 12 single deadlifts x3 each leg
- 12 barbell squats x3
- 12 dumbbell deadlifts x3
- 15 rockstar jumps
- 12 goblet squats x 3
- 12 single leg glute bridges x3 each leg
- 12 rockstar jumps
- 12 kettlebell swings x4
- 12 side lunges x4
- 20 rockstar jumps
Tuesday
- 150 jump rope
- 12 triceps kickbacks x3
- 12 push-ups x3
- 12 standing bicep curls x3
- 30 mountain climbers x3
- 12 tricep dips x3
- 12 hammer curls x3
- 30 mountain climbers
- 12 overhead shoulder press x3
- 150 jump rope
Wednesday
- 200 jump rope
- 45-sec planks
- 50-sec mountain climbers
- 45-sec plank
- 30 bicycle crunches
- 45-sec plank
- 200 jump rope
- 30 v crunches
- 30 burpees
- 30 v crunches
- 30 bicycle crunches
- 25 v crunches
- 25 bicycle crunches
- 25 burpees
Thursday
- 10 Step-ups x3
- 12 single deadlifts x3 each leg
- 12 barbell squats x3
- 12 dumbbell deadlifts x3
- 15 rockstar jumps
- 12 goblet squats x 3
- 12 single leg glute bridges x3 each leg
- 12 rockstar jumps
- 12 kettlebell swings x4
- 12 side lunges x4
- 20 rockstar jumps
Friday
- 150 jump rope
- 12 triceps kickbacks x3
- 12 push-ups x3
- 12 standing bicep curls x3
- 30 mountain climbers x3
- 12 tricep dips x3
- 12 hammer curls x3
- 30 mountain climbers
- 12 overhead shoulder press x3
- 150 jump rope
- 25 v crunches
- 25 bicycle crunches
- 100 jump rope
Saturday
- 750 jump rope
Sunday
Rest & recovery
Please Note: This HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 8 week HIIT workout plan here.
HIIT workout plan – Week 8
Monday
- 15 Step-ups x3
- 12 single deadlifts x3 each leg
- 12 jump squats x3
- 12 sumo deadlifts x3
- 20 rockstar jumps
- 12 goblet squats x 3
- 12 single leg glute bridges x3 each leg
- 20 rockstar jumps
- 12 kettlebell swings x 3
- 12 side lunges x3
- 20 rockstar jumps
Tuesday
- 100 jump rope
- 45 sec planks
- 50 sec mountain climbers
- 45 sec plank
- 100 jump rope
- 30 bicycle crunches
- 45 sec plank
- 100 jump rope
- 30 v crunches
- 30 burpees
- 30 v crunches
- 100 jump rope
- 30 bicycle crunches
- 25 v crunches
- 25 bicycle crunches
Wednesday
- 1000 jump rope
- 1 minute planks x3
- 30 bicycle crunches x3
- 30 v crunches x3
Thursday
- 15 Step ups x3
- 12 single deadlifts x3 each leg
- 12 jump squats x3
- 12 sumo deadlifts x3
- 20 rockstar jumps
- 12 goblet squats x 3
- 12 single leg glute bridges x3 each leg
- 20 rockstar jumps
- 12 kettlebell swings x 3
- 12 side lunges x3
- 20 rockstar jumps
Friday
- 15 jumping jacks x3
- 12 triceps kickbacks x3
- 12 push-ups x3
- 12 standing bicep curls x3
- 30 mountain climbers x3
- 12 tricep dips x3
- 12 hammer curls x3
- 30 mountain climbers
- 12 overhead shoulder press x3
- 15 jumping jacks x3
Saturday
- 1000 jump rope
- 60-sec planks x3
- 30 bicycle crunches x3
- 30 v crunches x3
Sunday
- Rest & recovery
Please Note: This weight loss workout plan is free. However, I earn my income from ads when you visit the blog, which is why I can’t supply the PDF for free. So if you want a PDF copy, then you can support me by buying the 8 week weight loss workout plan here.
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How to do the HIIT exercises CORRECTLY for the HIIT workout plan
Push-ups
How to do push-ups
Get into a plank position on the floor. If you are a beginner you can modify by doing on the knees push-ups also known as girl push-ups.
If you want to make the move easier and balance better, your legs can be wider than shoulder-width. If you are advanced, you can bring your legs closer together.
Keep your back straight –the line from your neck down to your lower back should be neutral. (Don’t look up or down and don’t stick your butt in the air either).
Keep your abs and butt tight, your shoulder back and arms, shoulder-width apart.
Steadily lower yourself down until your chest is about an inch away from the floor.
Push yourself up to the starting position and repeat.
Goblet squats
Goblet squats can be performed using a dumbbell or kettlebell.
Hold the weight with both hands and bring it up against your chest. Face forward and keep your head and body straight.
Place your feet shoulder-width apart, and point your toes slightly outwards.
Slowly lower your body as if you are about to sit in a chair and pause at the bottom. Always make sure that you are leading the movement with your hips and not your legs- you should hinge at the hip and not the knees.
Remember to keep your quads (thighs) parallel to the ground, and your knees behind your toes.
Use your glutes to push yourself up to the starting position, while maintaining the same pace as when you lowered yourself down.
Always keep straight back.
Forearm planks
Get on the floor as if you are about to do a push-up.
Bend your elbows 90 degrees, making sure that your forearms are pointing forward and your fists are tightly gripped.
Place your body weight rest on your forearms. Your elbows should be directly underneath your shoulders, and your body should form a straight line from your head to your feet.
Keep your legs together and tighten your core. Do not hold your breath.
Breathe in and out from your tummy and hold the position for as long as you can.
Kettlebell swings
Stand up straight and bend at the hips.
The kettlebell should on the floor in front of you- when you bend forward, your eyes should be directly over the kettlebell.
Lower your arms and hold the handle by the corners.
Hinge at the hips, while keeping a straight spine and lift the kettlebell up.
Let the kettlebell hang between your thighs and swing the kettlebell up using your hips and not from the arms.
Squeeze your glutes as you bring the kettlebell just slightly above your hips. And stand up straight.
Remember this is not a squat. Do not squat during this movement.
Repeat the movement.
Glute bridges
This is the most awkward exercise you’ll ever find yourself doing in the gym. That aside, it is the best exercise that will help you build that tight and round butt. Not even squats come close to how effective glute bridges are for a toned butt.
You can do this exercise without the weight but to get the most out of it, I recommend adding weight. Start with what you can handle, then build up from there.
Lie flat on the back, and keep your shoulder legs shoulder-width apart.
Plant your feet firmly on the ground and bring your heels as close to your butt as possible.
Place a dumbbell above the pubic bone, and slightly lift your shoulders off the floor.
Hold the dumbbell with your hand, as you push your butt up as high as you can and squeeze your butt at the top.
Slowly lower your hips back to the floor and repeat the movement.
Lunges with dumbbells
Stand straight, facing forward, with feet shoulder-width apart, while holding dumbbells in each hand.
Rest the dumbbells by the sides of your body.
Take a big step forward with your right leg, and bend both your front and back leg at about 90-degree angle.
Keep your back straight as you bend at the knee, and make sure that your front knee does not go over your toes.
Step back to starting position and alternate legs and repeat.
Tricep dips
Sit on the edge of a bench or a chair, and place your hands on the bench, next to your body.
Slide slightly forward, away from the chair and extend your legs.
Bend at the elbows and slowly lower your body until your elbows are at a 90 degrees angle.
Push yourself up to the starting position using your triceps.
Always remember not to lock your elbows.
Standing bicep curls
Hold a pair of dumbbells in each hand and stand up straight, feet shoulder-width apart.
Keep the dumbbells close to your torso.
In a controlled movement, slowly curl the dumbbells towards your shoulders, without moving your upper arms and pause for 3 seconds at the top.
Do not swing or fling the dumbbells as you curl.
Slowly lower the dumbbells to the starting position and repeat.
Hammer Curls
Stand with a dumbbell in each hand- your palms should face each other and your feet be shoulder-width apart.
Without locking the elbows, slowly lift your arms towards your chest and not your shoulders.
Squeeze your biceps as you reach the chest and pause and hold for 3 seconds.
Slowly lower the dumbbells to the starting position and repeat.
Overhead Shoulder Press
Sit on a bench or stand up straight while holding the dumbbells in your hands with palms facing forward.
Contract your abs and bring the dumbbells up to your shoulders, while maintaining a neutral spine.
In a controlled movement, push the dumbbells up over your head and with the same pace, bring the dumbbells down until your elbows form a 90-degree angle.
Bicycle Crunches
Lie flat on your back on your exercise mat, with legs bent at the knees.
Slightly raise your head and shoulder off the mat, and place your hands behind the ears. Do not tighten your neck.
Bring your right knee towards your left elbow and extend your left leg out, raising it slightly off the floor.
Do not move your elbow towards the knee, rather, move the knee towards the elbow with each rotation.
Repeat the motion with the opposite leg and arm.
Leg Raises
How to do leg raises
Lie down on your back and place your hands either under your bum or on the side of your body.
Bring your legs together and raise them to form a 90-degree angle.
Slowly lower legs until they are about a few inches from the ground and repeat the movement.
If your back arches as you lower your legs, then don’t go as far down.
Your core will get stronger the more you do these ab workouts for beginners, and once it does, you’ll be able to comfortably go as low as possible without your back lifting off the ground.
Jump rope
Jump rope is a high-intensity workout that torches fat fast. If you want to skip your way to weight loss, jumping rope will get you there faster.
Jumping rope is one of the exercises that you can do at home, at the gym, and just about anywhere. A jump rope is one of the most affordable workout equipment and easily carry it around even when traveling.
The health benefits of jumping rope are just as insane as the calories that get you to burn while doing this exercise. Jumping rope also improves coordination and bone density and revs up metabolism.
If you don’t have a jump rope yet, you can buy one from Amazon. To avoid frustrations such as the rope getting tangled or easily breaking, always buy one with a sturdy cable.
How to jump rope
Hold the handles of the cable in both hands and stand up straight, shoulders back and stomach tucked in.
Keep your elbows close to your body and keep the jump rope against the back of your knees.
Jump up as you swing the rope over your head and around your body. Always lead the swing with only your hands and not your entire arms.
Repeat.
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Final thoughts on the HIIT workout for weight loss
Remember to always celebrate your non-scale and scale victories and the end of each week to help you stay motivated. Celebrate small and big wins such as doing all the workouts for the week, your clothes fitting better, or losing pounds or inches.
Whether it is losing a few pounds or finally hitting your mile time goal, you should reward yourself with whatever seems right for you (don’t use junk food as a reward).
Finally, as you do this HIIT workout plan for weight loss, remember to listen to your body and give yourself an extra rest day if your body needs one.
References
[1] Boutcher S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011, 868305. https://doi.org/10.1155/2011/868305.
[2] de Souza, J. F. T., Dáttilo, M., de Mello, M. T., Tufik, S., & Antunes, H. K. M. (2017). High-Intensity Interval Training Attenuates Insulin Resistance Induced by Sleep Deprivation in Healthy Males. Frontiers in physiology, 8, 992. https://doi.org/10.3389/fphys.2017.00992
[3] Atakan, M. M., Guzel, Y., Shrestha, N., Kosar, S. N., Grgic, J., Astorino, T. A., Turnagol, H. H., & Pedisic, Z. (2022). Effects of high-intensity interval training (HIIT) and sprint interval training (SIT) on fat oxidation during exercise: a systematic review and meta-analysis. British journal of sports medicine, bjsports-2021-105181. Advance online publication. https://doi.org/10.1136/bjsports-2021-105181
Health Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. This website offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. The use or reliance of any information contained on the site is sorely at your own risk.
Susan Chanda is a professional content writer/journalist with over 20 years’ experience. She holds a bachelor’s degree in marketing management from University of South Africa and a diploma in Journalism and Public relations.
Susan has been writing evidence based fitness and health articles since 2016 for Fitness Chat, and is a certified fitness trainer, and diet and nutrition coach.
Fitness Chat is one of the several other websites that Susan owns, or co-owns with her children.
You can read more about Susan here.
This sounds like a really good workout plan. I need to step it up a bit more to prepare for the summer.
oh my gsh YES girl i have been looking for something like this that has a bunch of different great work out tips for the summer- thank you so much for sharing!
Well not I am at the age that a bikini body isn’t going to happen. For all of you younger women who can still wear a bikini good luck with getting into shape and enjoying the summer.
My bikini days are over, but I do need to work out more. I’ll have to try these workouts so I can look semi-decent this summer.
I have been working out all winter but now is the time to give it an extra push for bikini season. I have a few stubborn pounds to get off before the summmer comes so i will try some of these tips.
I really need to join this challenge. This workout looks amazing and I think it would be great for me.
I think it is going to take me a lot more than 30 days to get bikini body ready! These are great workouts for home!
What a great spring workout challenge! I feel so inspired to start prepping for swimsuit season!
My son has a little workout area in the basement and it is mostly equipment that I don’t really care to use. I like the kettlebell and jump rope. The squats and swings are what I need most. Over 50 and my muscle tone looks like it! lol
I really need to whip myself back into shape. This is a great workout plan, will try to implement some of these exercises!
I used to love jump roping when I was a kid. I need to get mine back out and use it! I would have fun with it, I know!
I can’t imagine my being in a bathing suit by Summer, but I will definitely give these exercises a try.
I need to get back into working out. I have really slacked off over the winter months.,
Challenges like this can really help keep things on track for sure. This is a great post for anyone wanting to be more fit and stay on schedule!
This would be awesome workout tips and all of it are really great. Got a perfect body this summer.
Ahh, this sounds so intense! But I know I need to at least try this work out. I am sure it will work!
This workout looks pretty easy. I think I can do a couple of each everyday. LOL. Seriously though, I would like to give this a try.
This looks like great useful post, I am going to pin it for my future use. Thanks for sharing the wonderful tips, Yes Summer is most important for workout.
How can I print this?
Hi Kristin. You can click download planner and download it from Sendowl website. Cheers to that summer body!
Hi! Where does it say “print planner” ?
Hey there.
My wife has a congenital hip dislocation so she has a leg shorter than the other one. She needs to lose weight in order to avoid pressure over her hips. I am trying to be her personal trainer but I haven´t found a suitable workout for my wife´s condition. She’s 35 years old and thus I wonder if any of you knows where exactly I can find what I am looking for or what modifications I can make to this workout plan which is great for a normal body.
Thank you
Hi there Johan,
Sorry to hear about your wife. You are absolutely right, this is NOT the right workout plan for your wife and I think no matter how much you scour the internet, you won’t find a plan that will not do more harm to your wife’s existing condition.
My advice is that you visit a physiotherapist in your area and have them evaluate your wife’s condition, as well as recommend the best workouts for her.
All the best to you and your wife!
On week 4 of this plan and I’m loving it!!!! But I’m curious what’s next after the 6 weeks are completed? I thought about doing it again but would love to know your thoughts? Thanks so much for this workout it’s helped me stay on track and work consistently towards a goal!
Hey Ashley! So glad to hear that you are loving this workout plan! You can do round two yes but would advise that you step it up a notch with the weights or even throw in an extra round whenever you can. I am currently working on a 12-week plan and should be available before June, stay tuned!
Just looking this plan over and was wondering when the days have exercises x 3 and some without, is this an error or do you just skip them on the second round?
Hi Kaz, no this is not an error.
I noticed some errors between the image and the actual listing of the workouts. For instance, the image will say 100 Jump ropes while listing of the workouts says 100 Jump Ropes 3x.
Also on Week 4, the circuit has most of the workouts x3, with the exception of a couple that say x4. Should this whole week be x4? There are some workouts in the circuit that are not listed to repeat.
Should the single workouts in a circuit be done first or last?
Hi Kimberly, yes the workout was designed that way. When you do the actual workouts, you will realize why some exercises say x3 and others x4 and why some don’t say repeat. Follow the listed workout and not the image-the images were only for promotion on Pinterest.
Hi I love this workout and am looking forward to my before and after photos.
I was also wondering if the workouts that do not repeat should be done in the first round or the last round or in the middle?
Thanks a bunch!
Hey Erica,
The workouts that don’t repeat should be done in that specific order to keep the heart rate up. Remember this is a HIIT workout plan 🙂
Hi. Just found this page a couple of weeks ago and I am incorporating this workout plan to see if I can make inroads into this plateau I am on.
My query relates the Wednesday workouts. I am not sure if the question was raised prior. Are these only one round?
Hi Rhonelle! Yes, Wednesday workouts are only 1 round apart from week 6.
Before I begin the workout plan, I have a few questions. Some of the days has either x3 & x4; x2 & x4; while others have nothing by it. For example Week 4 and Day 1 of Week 5.
Kindly give a breakdown on how to perform it if i am to follow the example provided at the beginning pertaining to x3
Hi Tiana, yes some days have x2 x4, etc. For example, Week for Monday says this:
10 jump squats x2
10 dumbbell deadlifts x4
12 rockstar jumps
1o sumo squats x 4
10 glute bridges x4
12 rockstar jumps
10 kettlebell swings x4
10 lunges x4
15 rockstar jumps
Start with 10 jump squats, rest for 30-45 seconds and then do another 10 jump squats.
Next, move to 10 dumbbell deadlifts, then rest and repeat until you complete 4 sets of the deadlifts then move to rockstar jumps and complete the set. Rest and move to sumo squats and do 4 of them with 30-45 sec in between each set.