Intermediate
HIIT Warrior
3-Day High-Intensity Conditioning
Duration
8 weeks
Frequency
3 days/week
Level
Intermediate
Goal
Fat Loss & Conditioning
Days in Program
3 Sessions/Week
Program Overview
Strip fat, build cardiovascular fitness, and develop explosive athleticism with this brutal but effective 3-day HIIT program.
HIITCardioFat Loss
Weekly Schedule
1
Session 1 — Monday
Sprint Intervals & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sprint Intervals | 10 | 30s on / 30s off | — |
| Burpees | 4 | 15 | 45s |
| Mountain Climbers | 4 | 40 | 30s |
| Plank Hold | 3 | 60s | 30s |
2
Session 2 — Wednesday
Metabolic Circuit
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Swing | 5 | 20 | 45s |
| Box Jump | 4 | 10 | 60s |
| Battle Rope Slams | 4 | 30s | 30s |
| Jump Squat | 4 | 15 | 45s |
3
Session 3 — Friday
Full-Body Conditioning
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bike Sprints | 8 | 20s on / 40s off | — |
| Push-Up | 4 | Max | 60s |
| Squat Jump | 4 | 20 | 45s |
| Rowing Machine Sprint | 5 | 250m | 90s |
Coaching Notes
- Always warm up for 5–10 minutes before starting working sets
- Log every session — if it's not tracked, it didn't happen
- Prioritize form over weight at all times, especially on compound movements
- Rest days are not optional — your muscles grow during recovery, not during training
- Nutrition is 50% of your results — fuel your sessions and hit your protein target