Advanced HIIT Program

Step It Up

We have developed an advanced HIIT program that will have you breathing and sweating hard. This 14 day Advanced HIIT program is not for the lighthearted! So if you think that you have what it takes suit up in your workout gear and get stuck in.


Who’s this Advanced HIIT Program for?

  • Those in top physical condition
  • Those who currently practice HIIT training
  • Those with good endurance
  • Those with no injuries or serious medical conditions
  • Those who are looking for a challenge
  • Those who want to further their fitness condition
  • Those looking to have FUN!

14 Day Advanced HIIT Program

  • Perform each exercise one after the other until you have completed one set
  • Rest exactly 1 minute between sets
  • Repeat until all sets are finished
  • Rest on REST days
  • Work at your maximum capacity
DAY 1
Set 4
BOX JUMPS
15
REPS
Set 4
RUSSIAN LUNGES
20
REPS
Set 4
SQUAT JUMPS
20
REPS
Set 4
PLANK
30
SECONDS
Set 4
PLANK TRANSITION
10
REPS
Set 4
PUSHUPS
15
REPS
DAY 2
Set 4
TUCK JUMPS
10
REPS
Set 4
PLANK JACKS
12
REPS
Set 4
RUSSIAN LUNGES
20
REPS
Set 4
STAR JUMPS
20
REPS
Set 4
STEP UPS
20
REPS
Set 4
SQUAT JUMPS
20
REPS

 

DAY 3
Set 4
PUSHUPS
15
REPS
Set 4
PLANK
30
SECONDS
Set 4
TRICEP PUSHUPS
15
REPS
Set 4
PLANK SHOULDER TAPS
20
REPS
Set 4
PLANK TRANSITION
10
REPS
Set 4
MOUNTAIN CLIMBERS
30
SECONDS
DAY 4
 
 
 
 
 
 
 
 
 
 

REST

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
DAY 5
Set 4
CRUNCHES
20
REPS
Set 4
TOE TOUCH
20
REPS
Set 4
BICYCLE SIT UPS
20
REPS
Set 4
PLANK
30
SECONDS
Set 4
PLANK JACKS
20
REPS
Set 4
BOWL HOLD
30
SECONDS
DAY 6
Set 4
SPRINT
30
SECONDS
Set 4
TUCK JUMPS
15
REPS
Set 4
HIGH KNEES
30
SECONDS
Set 4
SPRINTS
30
SECONDS
Set 4
STAR JUMPS
30
REPS
 
 
 
 
 

 

DAY 7
Set 4
REVERSE BURPEES
20
REPS
Set 4
BOXING
50
REPS
Set 4
MOUNTAIN CLIMBER
30
SECONDS
Set 4
PUSHUPS
15
REPS
Set 4
BURPEES
20
REPS
DAY 8
 
 
 
 
 
 
 
 
 
 

REST

 
 
 
 
 
 
 
 
 
 
DAY 9
Set 4
OBLIQUE TWIST
20
REPS
Set 4
PLANK TWIST
20
REPS
Set 4
SIDE TO SIDE
20
REPS
Set 4
CRUNCHES
30
SECONDS
Set 4
OBLIQUE SIDE CRUNCH
20
REPS
DAY 10
Set 4
DOUBLE LUNGES
20
REPS
Set 4
SQUATS
30
SECONDS
Set 4
SIDE LUNGES
20
REPS
Set 4
DONKEY KICKS
20
REPS
Set 4
BUTT BRIDGES
30
REPS

 

DAY 11
Set 4
KICKBACKS
20
REPS
Set 4
CALF RAISES
30
REPS
Set 4
SQUAT KICKS
30
REPS
Set 4
SINGLE LEG HOPS
30
REPS
Set 4
SQUATS
20
REPS
DAY 12
 
 
 
 
 
 
 
 
 
 

REST

 
 
 
 
 
 
 
 
 
 
DAY 13
Set 4
SINGLE LEG HOPS
20
REPS
Set 4
SINGLE LEG STEP UPS
20
REPS
Set 4
SQUAT REACHES
20
REPS
Set 4
CALF RAISES
30
REPS
Set 4
RUSSIAN LUNGES
20
REPS
Set 4
SQUATS
25
REPS
DAY 14
Set 4
SPRINT
30
SECONDS
Set 4
TUCK JUMPS
15
REPS
Set 4
HIGH KNEES
30
SECONDS
Set 4
SPRINTS
30
SECONDS
Set 4
STAR JUMPS
30
REPS

Here is an amazing exercise library if you get lost with any of the exercises.
Now go and SMASH IT!


 

Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.