Intermediate Fat Loss
HIIT Hybrid
Torch fat with high-intensity interval training
Combines strength training with high-intensity cardio bursts for maximum calorie burn. Short, intense workouts that keep your metabolism elevated for hours. Perfect for those with limited time who want serious fat loss results.
4
Days/Week
6
Weeks
30
Min/Session
19
Exercises
Weekly Schedule
Day 1: Upper HIIT
Upper Body Intervals
1 Dumbbell Push Press
4 × 30 sec work/15 sec rest 2 Renegade Rows
4 × 30 sec work/15 sec rest 3 Burpees
4 × 30 sec work/15 sec rest 4 Mountain Climbers
4 × 30 sec work/15 sec rest 5 Push-up to Row
3 × 30 sec work/15 sec rest Day 2: Lower HIIT
Lower Body Intervals
1 Goblet Squats
4 × 30 sec work/15 sec rest 2 Kettlebell Swings
4 × 30 sec work/15 sec rest 3 Jump Squats
4 × 30 sec work/15 sec rest 4 Bodyweight Reverse Lunge
4 × 30 sec work/15 sec rest 5 Squat Jumps
3 × 30 sec work/15 sec rest Day 3: Full Body HIIT
Total Body Burn
1 Thrusters
5 × 40 sec work/20 sec rest 2 Burpee Box Jumps
5 × 40 sec work/20 sec rest 3 Devil Press
5 × 40 sec work/20 sec rest 4 Battle Rope Slams
5 × 40 sec work/20 sec rest Day 4: Core HIIT
Core & Conditioning
1 Plank Jacks
4 × 30 sec work/15 sec rest 2 Russian Twists
4 × 30 sec work/15 sec rest 3 V-ups
4 × 30 sec work/15 sec rest 4 Bicycle Crunches
4 × 30 sec work/15 sec rest 5 Plank to Pike
3 × 30 sec work/15 sec rest Equipment Required
Dumbbell Kettlebell
Target Muscles
Full body
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#fat loss
#cardio
#metabolic
#interval training
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