6 Week HIIT Workout Plan with Weights (PDF)

Many people spend hours doing low- to moderate-intensity cardio exercises in the hopes of achieving a toned body, believing it is the secret to losing weight. Unfortunately, this approach often yields limited outcomes.

The real secret lies in high-intensity interval training (HIIT), a powerful method for shedding body fat efficiently.

Here we introduce a win-win formula that combines the benefits of weight lifting and HIIT through the effective PPL split. Weight lifting enhances muscle strength, tones your physique, and promotes overall metabolic health. High-Intensity Interval Training elevates your heart rate, torching calories during and after your workout, contributing to fat loss and cardiovascular improvements.

Join me on a six-week journey where I will introduce you to the world of HIIT and guide you through some effective workouts that will elevate your fitness to the next level.

Stick to these workouts while maintaining a clean diet, and you’ll be well on your way to achieving that coveted lean and shredded body.

What is HIIT?

HIIT is a workout method characterized by short bursts of intense exercise followed by rest or low-intensity activities. This dynamic training technique proves highly effective in a brief timeframe, making it an ideal choice for those with busy schedules.

What are the Benefits and Drawbacks of HIIT?

High-Intensity Interval Training (HIIT) offers numerous merits, making it a popular and effective exercise approach. One significant advantage is its time efficiency.

HIIT sessions are often shorter than traditional steady-state cardio workouts, yet they deliver comparable or even superior results in terms of cardiovascular fitness, fat loss, and metabolic improvements. The intensity of HIIT also triggers Excess Post-Exercise Oxygen Consumption (EPOC), causing the body to burn calories post-workout, contributing to weight management.

Furthermore, HIIT has been shown to enhance cardiovascular health, increase VO2 max, and improve insulin sensitivity, making it an excellent choice for individuals looking to boost overall fitness and metabolic health.

The versatility of HIIT allows for various exercise modalities, making it adaptable to different fitness levels and preferences, and it can be easily incorporated into busy schedules.

However, HIIT is not without its demerits. One notable drawback is the potential for increased injury risk, especially for beginners or individuals with pre-existing health conditions. The intense nature of HIIT may lead to improper form or overexertion, increasing the likelihood of strains, sprains, or more severe injuries.

Additionally, the high level of intensity may not be suitable for everyone, particularly those with certain cardiovascular issues or orthopedic concerns. Overtraining is another potential demerit, as excessive frequency and intensity without adequate recovery may lead to burnout, fatigue, and a higher risk of overuse injuries.

Furthermore, while HIIT is effective for many fitness goals, it may not be the most optimal approach for specific objectives such as maximal strength gains or muscle hypertrophy.

Balancing HIIT with other forms of exercise and incorporating rest days is crucial to mitigate potential demerits and ensure a sustainable and safe workout routine.

6 Week HIIT Workout Routine with Weights

High-intensity interval Training (HIIT) workouts with weights efficiently combine the muscle-strengthening benefits of weight lifting with the calorie-torching effects of elevated heart rate, offering a dynamic approach for improved fitness and metabolic health. Now, let’s dive into our effective push-pull-leg HIIT workout routine that will assist you in losing fat and gaining strength.

In the first phase (Weeks 1-3), we’ll focus on Workout A, emphasizing a structured push-pull-leg HIIT routine. This schedule is designed to build a solid fitness foundation.

As you progress to the more advanced phase (Weeks 4-6), we’ll transition to Workout B, incorporating additional challenges and intensifying the push-pull-leg HIIT workouts. This advanced routine aims to push your limits and further enhance strength, endurance, and overall fitness.

Both workouts should be followed in an asynchronous format. This means that the rest days will change; for example,

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Rest
• Friday: Push
• Saturday: Pull
• Sunday: Legs
• Monday: Rest

Let’s dive into the detailed workout plans for optimal results.

It is recommended to use lighter weights when engaging in weighted HIIT to mitigate the risk of injuries.

Workout A (Weeks 1-3)

Day 1: Push

1. Push-Up: 3 sets x 20 seconds intense, 20 seconds slow, 20 seconds off
2. Barbell Bench Press: 3 sets x 30 seconds intense, 30 seconds off
3. Dumbbell Shoulder Press: 3 sets x 30 seconds intense, 30 seconds off
4. Tricep Cable Pushdown: 3 sets x 30 seconds intense, 30 seconds off + 1 drop set
5. Ball Slams: 3 sets x 30 seconds intense, 30 seconds off
6. Burpee: 4 sets x 20 seconds intense, 20 seconds off
7. Treadmill Sprint Intervals: 5 sets x 30 seconds all out, 30 seconds slow

Day 2: Pull

1. Deadlifts: 3 sets x 10 reps
2. Kettlebell Swings: 3 sets x 30 seconds intense, 30 seconds off
3. Lat Pulldowns: 3 sets x 30 seconds intense, 30 seconds off
4. Barbell Bicep Curls: 3 sets x 30 seconds intense, 30 seconds off
5. Cable Curl: 3 sets x 30 seconds intense, 30 seconds off
6. Rope Slam: 3 sets x 20 seconds intense, 20 seconds off
7. Sled Pull: 3 sets x 20-meter intense pull, 30 seconds off
8. Spinning Bike/Rowing Machine: 5 sets x 30 seconds all out, 30 seconds slow

Day 3: Legs

1. Barbell Back Squats: 3 sets x 10 reps
2. Lunges: 3 sets x 30 seconds intense, 30 seconds off
3. Goblet Squat: 3 sets x 30 seconds intense, 30 seconds off
4. Dumbbell Step-Ups: 3 sets x 30 seconds intense, 30 seconds off
5. Skater Hops: 3 sets x 30 seconds intense, 30 seconds off
6. Pulse Squat: 3 sets x 30 seconds intense, 30 seconds off
7. Elliptical Machine: 5 sets x 30 seconds all out, 30 seconds slow
8. Calf Raises: 3 AMRAP sets

Workout B (Weeks 4-6)

Day 1: Push

1. Incline Barbell Bench Press: 4 sets x 30 seconds intense, 30 seconds off
2. Landmine Chest Press: 4 sets x 30 seconds intense, 30 seconds off
3. Arnold Press: 4 sets x 30 seconds intense, 30 seconds off
4. Skull Crushers: 4 sets x 30 seconds intense, 30 seconds off
5. Thrusters: 4 sets x 20 seconds intense, 20 seconds off
6. Burpee Over Dumbbell: 4 sets x 20 seconds intense, 20 seconds off
7. Treadmill Sprint Intervals: 6 sets x 30 seconds all out, 30 seconds slow

Day 2: Pull

1. Deadlifts: 4 sets x 8 reps
2. Lat Pulldowns: 4 sets x 30 seconds intense, 30 seconds off
3. Cable Rows: 4 sets x 30 seconds intense, 30 seconds off
4. Static Dumbbell Bicep Curls: 3 sets x 30 seconds intense, 30 seconds off
5. EZ Barbell Bicep Curls: one 28-method set
6. Battle Ropes: 4 sets x 20 seconds intense, 20 seconds off
7. Cycling Sprints: 6 sets x 30 seconds all out, 30 seconds slow

Day 3: Legs

1. Barbell Back Squats: 4 sets x 8 reps
2. Dumbbell Sumo Squats: 3 AMRAP sets
3. Reverse Lunges: 4 sets x 30 seconds intense, 30 seconds off
4. Bulgarian Split Squats: 4 sets x 12 reps
5. Hamstring Curl: 4 sets x 30 seconds intense, 30 seconds off
6. Frogger: 4 sets x 20 seconds intense, 20 seconds off
7. Elliptical Machine Intervals: 6 sets x 30 seconds all out, 30 seconds slow
8. Calf Raises: 3 AMRAP sets

Note: This Push-Pull-Legs (PPL) routine introduces increased intensity and volume to further challenge your strength and endurance. You can adjust the weights according to your fitness level and prioritize maintaining proper form consistently throughout your workouts.

6 Week HIIT Workout Program with Weights PDF

Maximize your fat loss journey with our 6-week HIIT Workout Plan with Weights! Download this comprehensive PDF template to have your workout routine at your fingertips.

Print it for quick reference or keep it on your phone for easy access, ensuring you stay on track and make the most of every session. Click the button below to get started.

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Wrapping Up

Our 6-week HIIT Workout program with weights offers a dynamic and effective way to achieve a toned body and improve overall fitness. By combining high-intensity interval training (HIIT) with weight lifting, our program not only burns calories but also builds muscle strength and improves metabolic health.

The 6-week plan is divided into 2 sets of PPL workout routines – Workout A and Workout B which allow for consistency and progression while also allowing for adequate recovery.

The workouts cover a range of exercises, ensuring a well-rounded fitness experience. While HIIT combined with PPL split and weights has many benefits, such as time efficiency and improved cardiovascular fitness, it’s important to be aware of potential risks, such as the risk of injury and the need for proper recovery.

Continue to push yourself, continue to flourish, and enjoy the sense of empowerment that accompanies each exercise session. Here’s to a more joyful and healthier version of yourself!