4 Day Full Body HIIT Workout with Weights (with PDF)

Many fitness enthusiasts are now opting for high-intensity interval training (HIIT) to achieve their fitness goals efficiently. HIIT is known for its effectiveness in burning calories and improving cardiovascular health in a short amount of time, making it a popular choice for those with busy schedules.

However, a new trend is emerging in the fitness world – HIIT full-body workouts with weights. This involves incorporating resistance training into HIIT routines to provide a comprehensive workout that targets the entire body.

This article aims to provide essential guidelines for safe and effective full-body high-intensity interval training (HIIT) with weights. It will include a detailed HIIT workout routine that focuses on working out different muscle groups in the body. By harnessing the power of our HIIT full-body workouts with weights, you can achieve your weight loss goals and take your training to the next level.

HIIT Exercises with Weights

Traditional HIIT typically involves alternating between periods of high-intensity cardiovascular exercises, such as sprinting or cycling, and brief rest or low-intensity recovery periods. While this approach effectively elevates heart rate and burns calories, HIIT with weights introduces resistance training into the equation.

By incorporating dumbbells, kettlebells, or other forms of resistance, HIIT workouts challenge not only cardiovascular fitness but also muscular strength and endurance.

This combination offers a comprehensive full-body workout that targets multiple muscle groups simultaneously, leading to greater calorie expenditure and enhanced muscle development compared to traditional HIIT.

Benefits of doing HIIT with Resistance

• Increased Calorie Burn: Doing HIIT with weights amplifies the calorie-burning effects of traditional HIIT by adding resistance, leading to greater energy expenditure both during and after the workout.^[1]
• Muscle Growth and Definition: Incorporating weights into HIIT workouts stimulates muscle growth and definition, resulting in a more toned and sculpted physique.^[2]
• Enhanced Cardiovascular Health: The intense nature of HIIT with weights elevates heart rate and improves cardiovascular fitness, contributing to a stronger heart and improved blood circulation.^[3]
• Time Efficiency: Engaging in HIIT with weights allows individuals to achieve a full body workout in a short amount of time, making it ideal for those with busy schedules seeking maximum results in minimal time.

4 Day Full Body HIIT Workout with Weights

Here I have designed a 4-day HIIT workout plan with weights that you can do every other day. This plan will help you build strength, improve cardiovascular fitness, and burn calories efficiently.

Make sure to warm up before starting and cool down after each session for optimal results and injury prevention.

Notes:

1. Some exercises might be challenging to complete for a whole 40 seconds; for those exercises, do them until failure.
2. Don’t compromise your form for weight. It’s ideal to do HIIT with lighter weights.
3. This workout should be performed at a fast pace for maximum intensity.

Day 1: ON

Perform each set for 30-40 seconds, then rest for 20-30 seconds between sets.

1. Squats: 3-4 sets x maximum reps
2. Bench Press: 3-4 sets x maximum reps
3. Lat Pulldowns: 3-4 sets x maximum reps
4. Dumbbell Push Press: 3-4 sets x maximum reps
5. Dumbbell Bicep Curls Supersetted with Tricep Pushdown: 3-4 sets x maximum reps

Day 2: OFF

Day 3: ON

Perform each set for 30-40 seconds, then rest for 20-30 seconds between sets.

1. Leg Press: 3-4 sets x maximum reps
2. Incline Bench Press: 3-4 sets x maximum reps
3. Alternating Kettlebell Bentover Row: 3-4 sets x maximum reps
4. Lateral Raises: 3-4 sets x maximum reps
5. Dumbbell Hammer Curls Supersetted with Overhead Cable Tricep Extension: 3-4 sets x maximum reps

Day 4: OFF

Day 5: ON

Perform each set for 30-40 seconds, then rest for 20-30 seconds between sets.

1. Leg Extension: 3-4 sets x maximum reps
2. Machine Incline Chest Press: 3-4 sets x maximum reps
3. Kettlebell Swings: 3-4 sets x maximum reps
4. Arnold Press: 3-4 sets x maximum reps
5. Incline Dumbbell Curl Supersetted with Overhead Dumbbell Tricep Extension: 3-4 sets x maximum reps

Day 6: OFF

Day 7: ON

Perform each set for 40 seconds, then rest for 20-30 seconds between sets.

1. Lying Hamstring Curls: 3-4 sets x maximum reps
2. Dumbbell Bench Press: 3-4 sets x maximum reps
3. Cable Rows: 3-4 sets x maximum reps
4. Barbell Push Press: 3-4 sets x maximum reps
5. Kettlebell Crunches Supersetted with Calf Raises: 3-4 sets x maximum reps

Day 8: OFF

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Things to Notice While Doing HIIT Full Body Workout with Weights:

1. Safety is a Priority: When engaging in HIIT with weights, safety should be the top concern. It’s crucial to maintain proper form to prevent injuries, especially when combining weights with high-intensity intervals. Ensure a thorough warm-up to prepare muscles and focus on body alignment throughout the workout.^[4]
2. Moderate Frequency: It is advisable to include HIIT with weights every other day. Doing weighted HIIT without alternate resting days can lead to excessive stress on the body, potentially weakening the immune system and increasing the risk of injury. Aim for two to four sessions per week, with at least 24 to 48 hours between sessions to allow for adequate recovery.
3. Variety is Key: To continue making progress and prevent plateaus, it’s essential to switch up your HIIT workouts every few months. This prevents muscles from adapting to the same routine, ensuring continued gains. Adjust the frequency, intensity, duration, and type of exercises periodically to challenge your body in new ways.
4. Push Your Limits: To reap the full benefits of HIIT with weights, push yourself to the point of discomfort. Exercise intensity is crucial for triggering physiological adaptations. Aim for an eight or higher on a perceived exertion scale (RPE) of one to ten during high-intensity intervals, pushing yourself to the point of breathlessness.
5. Listen to Your Body: While pushing your limits is important, it’s equally crucial to listen to your body and respect your limits. Start with lighter weights and gradually increase as you become more comfortable with the movements. Allow your body time to adapt to the demands of HIIT, and don’t hesitate to modify exercises or rest as needed.

Full Body HIIT Workout with Weights PDF

Download the PDF template to access the weighted full-body HIIT workouts effortlessly. You can conveniently refer to it on your phone or print it out.

Level up your fitness journey by clicking the button below to download and commence your workout routine!

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Wrapping Up

This four-day HIIT full-body workout routine with weights combines strength training with high-intensity intervals to maximize calorie burn, build muscle, and improve cardiovascular fitness. By incorporating both compound and isolation exercises, this routine ensures a comprehensive approach to fitness, targeting all major muscle groups.

Remember to maintain proper form, push your limits safely, and allow adequate rest and recovery to achieve the best results.

References

1. D’Amuri A, Sanz JM, Capatti E, et alEffectiveness of high-intensity interval training for weight loss in adults with obesity: a randomized controlled non-inferiority trialBMJ Open Sport & Exercise Medicine 2021;7:e001021. doi: 10.1136/bmjsem-2020-001021
2. Herbert, P., Hayes, L. D., Sculthorpe, N. F., & Grace, F. M. (2017). HIIT produces increases in muscle power and free testosterone in male masters athletes. Endocrine Connections, 6(7), 430–436. https://doi.org/10.1530/EC-17-0159
3. McLeod, K. A., Jones, M. D., Thom, J. M., & Parmenter, B. J. (2022). Resistance training and high-intensity interval training improve cardiometabolic health in high-risk older adults: A systematic review and meta-analysis. International Journal of Sports Medicine, 43(03), 206-218. https://doi.org/10.1055/a-1560-6183
4. Batterson, A. M., Froelich, R. K., Schleck, C. D., & Laskowski, E. R. (2020). Injury Rate and Patterns in Group Strength-Endurance Training Classes. Mayo Clinic Proceedings, 95(3), 468-475. https://doi.org/10.1016/j.mayocp.2019.03.032