8-Week HIIT Gym Workout Plan
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tre8-Week HIIT Gym Workout Plan
Uploaded by
treHIIT The GYM Ads
Phase 1: Week 1-2 Days Per Week √ √ Once you complete a day, check the box
Warm Up 2 min Week 1 Week 2 of the day.
15 sec (high): 60 sec (low) Mon Wed Fri How did you feel after Wk. 1:
Workout
Rounds: 10 (12 min 30 sec)
Finisher 15 sec (High) Tues Thurs Sat
Cool Down 2 min How did you feel after Wk. 2:
Total Time 16 min 30 sec Day 1 Day 3 Day 5
Phase 2: Week 3-4 Days Per Week √ √ Once you complete a day, check the box
Warm Up 2 min Week 1 Week 2 of the day.
30 sec (high): 60 sec (low) Mon Wed Fri How did you feel after Wk. 3:
Workout
Rounds: 10 (15 min)
Finisher 30 sec (High) Tues Thurs Sat
Cool Down 2 min How did you feel after Wk. 4:
Total Time 19 min 30 sec Day 1 Day 3 Day 5
Phase 3: Week 5-6 Days Per Week √ √ Once you complete a day, check the box
Warm Up 2 min Week 1 Week 2 of the day.
30 sec (high):30 sec (low) Mon Wed Fri How did you feel after Wk. 5:
Workout
Rounds: 11 (11 min)
Finisher 30 sec (High) Tues Thurs Sat
Cool Down 2 min How did you feel after Wk. 6:
Total Time 15 min 30 sec Day 1 Day 3 Day 5
Phase 3: Week 7-8 Days Per Week √ √ Once you complete a day, check the box
Warm Up 2 min Week 1 Week 2 of the day.
30 sec (high):15 sec (low) Mon Wed Fri How did you feel after Wk. 7:
Workout
Rounds: 11 (18 min 15 sec)
Finisher 30 sec (High) Tues Thurs Sat
Cool Down 2 min How did you feel after Wk. 8:
Total Time 22 min 45 sec Day 1 Day 3 Day 5
Exercise Choices
Pick equipment to do cardio on: Arc Trainer, Rower, Track, Spin Bike, Recumbent Bike, Step Ups, Elliptical, Jump Rope, Running,
Sprinting, Sports, Treadmill, Battle Ropes, Swimming, plyometrics, calisthenics, core.
Effort
Effort is how much exertion you perform exercise action. Use HIGH EFFORT when performing exercise actions. Use LOW EFFORT to
recover between bouts/ rounds of exercise actions. LOW EFFORT or rest is best utilized by standing, pacing or walking, recovery
such as foam rolling. Use the scale below to see how much effort your giving.
1 3 5
←⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯ → ←⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯ →
Low Moderate High
Body Fat
Wk. 1 Wk. 2 Wk. 3 Wk. 4 Wk. 5 Wk. 6 Wk. 7 Wk. 8
Weight
Wk. 1 Wk. 2 Wk. 3 Wk. 4 Wk. 5 Wk. 6 Wk. 7 Wk. 8
Measuring
For weight and body fat, use the same scale and body fat device for best accuracy.