HIIT 8 Week Fat-burn Program

I was browsing Body Building dot com today and came across a HIIT 8 week program for fat loss.

Yes please! I’m not looking to lose weight, but I am looking to lose some flab and tone up a bit! AND I love HIIT! It’s quick and it really gets your heart pumpin’.

 

I’m going to try my best to do this for the whole 8 weeks – just as it is listed! Phew… It seems quite intimidating!

For this workout use whatever type of cardio you’d like – elliptical, jump rope, running, cycling, etc.

 

Here’s the program from BodyBuilding:

  • Phase 1 (1:4) Weeks 1-2 (14 minutes)
    • 15 seconds HI
    • 60 seconds LI or rest
    • Repeat 10 times and add 15 second HI blast
  • Phase 2 (1:2) Weeks 3-4 (17 minutes)
    • 30 seconds HI
    • 60 seconds LI or rest
    • Repeat 10 times and add 30 second HI blast
  • Phase 3 (1:1) Weeks 5-6 (18.5 minutes)
    • 30 seconds HI
    • 30 seconds LI or rest
    • Repeat 11 times and add 30 second HI blast
  • Phase 4 (2:1) Weeks 7-8 (20 minutes)
    • 30 seconds HI
    • 15 seconds LI or rest
    • repeat 25 times and add 30 second HI blast

You can spend as much time on a phase as you want, depending on your fitness level! Once you feel you’ve mastered a phase, move on to the next until that feels comfortable. The point is to shock your body! The program online doesn’t have a recommended per week but I’d say aim for 3x’s per week. It’s up to you!

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One thought on “HIIT 8 Week Fat-burn Program

  1. Pingback: HIIT « makinghealthahabit

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