Kickstart your fitness with a free 4-week HIIT program for beginners. Three short sessions per week to boost stamina, burn fat, and build healthy habits—no equipment needed beyond a mat...
Training
A structured 4-week HIIT program for beginners focused on cardio fitness, fat loss, and stamina. Includes 3 sessions per week (20–30 minutes), dynamic warm-ups, and cool-downs. Equipment needed: mat and optional timer.
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Week 1: 6 rounds × (20s work / 40s rest)
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Week 2: 7 rounds × (25s work / 35s rest)
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Week 3: 8 rounds × (30s work / 30s rest)
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Week 4: 8 rounds × (35s work / 25s rest)
Movements: jumping jacks, bodyweight squats, mountain climbers, high knees, plank shoulder taps.
Tips: keep effort at RPE 6–7, prioritize form, and track heart rate if possible.