Power Up HIIT! 6-8 week program

High intensity interval training (HIIT) is burning through gyms and bootcamps across the nation. Since its discovery as a fast and effective method for burning fat, it seems like people just can’t get enough.

The following program combines full body exercises, plyometrics, and circuit training to maximize calorie burn both during and after your workouts. The amount of calories used to recover during the 3-hours after a HIIT workout can range from 6-15% of the amount of calories burned during the workout. This can be significant for anyone trying to shed some pounds.

This program is for intermediate and advanced exercisers. It incorporates several advanced, compound exercises and is guaranteed to work every muscle in your body!


  • Make sure you are properly hydrated and warmed up before beginning any workout. For the following HIIT workouts, I typically do 5-10 minutes on the row machine or some dynamic warm up exercises. Always give yourself a proper cool down post-workout as well. Always use proper form when performing all exercises.
  • Tempo: Fast, but controlled. Avoid relying on momentum and instead focus on really activating your muscles, especially your core.
  • Rest: Work up to as little rest between exercises as possible. 10-15 seconds is a good goal. Rest 1.5 to 2 minutes between circuits.
  • Circuits: Each HIIT workout consists of 3 circuits — one circuit of compound exercises, one circuit that includes plyometric exercises, and one circuit to fatigue. Complete all exercises in each circuit, then repeat for the desired number of sets, then move on to the next circuit.
  • Challenge yourself, but always listen to your body. If you’re feeling great and want to go hard, go for it! If you’re not feeling it so much and need to turn down the intensity, that’s ok too.


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Keep an eye out on my Instagram (@jayme_fitandhealthy) for demos of several of these exercises!

Let me know how your workouts go in the comments, and feel free to like and share this post if you found it interesting or helpful!!


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