12 Week HIIT Cardio Workout Plan
Due to the positive response to those articles, I’ve decided to share with you a 12 week High Intensity Interval Training (HIIT) Cardio Program.
It’s time to kiss your fat goodbye!
Once again, HIIT cardio is alternating between high intensity (all out effort) intervals followed by low intensity (active recovery – walking) intervals.
Recap: The “Pros” of HIIT cardio include:
1. More TOTAL calories burned due to the AFTERBURN (raising metabolism for an extended period of time after you workout)
2. Up to 9 times more fat loss vs. steady pace cardio
3. More improvements in aerobic and anaerobic health
Your 12 Week HIIT Cardio Program
This 12 week progressive program includes 3 cardio sessions per week, and is designed to prepare you to eventually complete SPRINT intervals. It may sound scary, but that’s why the first 4 weeks (12 sessions) are the progress stages. These first 4 weeks will prep you for the upcoming sprinting sessions. Every session is a progression.
Begin each cardio session with a light warm up with some dynamic stretching (not static stretching) to get the body warmed up and the blood flowing. Dynamic stretching includes leg swings, jumping jacks, etc. If you want to do stretch and hold movements (static stretching) do this after your body is warmed up with jumping jacks, leg swings, etc.
After you complete the cardio session, finish with a slow walk until your heart/breathing rate drops to normal levels.
Max Heart Rate Calculation:
Max Heart Rate (MHR) = (220-Age) * Given %
For example, if you are 30 years young, for the first session, you’d want to elevate your heart rate to 133 beats per minute [(220-90)*.7] and maintain that for the full 20 minute session.
To ensure you’re training in the intended heart rate zone, I highly recommend you invest in a heart monitor watch/strap. I purchased a middle-of-the-line Polar brand heart monitor for $150. You can buy them for as cheap as $75.
Week’s 1-4: complete sessions using any piece of cardio equipment, swimming, or jogging outside (just ensure you stay within the prescribed heart rate zones).
Week’s 5-12: Sprinting is best done outside, in a pool, on a field, or on a racing track. You can also do it at the gym on any piece of cardio equipment (just ensure you stay within the prescribed heart rate zones).
Once you reach the Sprinting stages, after a few weeks you may get bored with the 1:2 work-rest ratio (i.e. 20 sec sprint – 40 second active recovery). If so, feel free to change it to any of the following:
- Work-Rest Ratio: 1 / 0.5 (20 sec sprint, 10 second active recovery), repeat 8-10 times
- Work-Rest Ratio: 1 / 1 (20 sec sprint, 20 second active recovery), repeat 10-12 times
- Work-Rest Ratio: 1 / 3 (20 sec sprint, 60 second active recovery), repeat 12-15 times
12 Week HIIT Program:
Session #1: 20 minutes @ 70% MHR (Max Heart Rate)
Session #2: 25 minutes @ 70% MHR
Session #3: 30 minutes @ 70% MHR
Session #4: 20 minutes @ 75% MHR
Session #5: 25 minutes @ 75% MHR
Session #6: 30 minutes @ 75% MHR
Session #7: 20 minutes @ 80% MHR
Session #8: 25 minutes @ 80% MHR
Session #9: 30 minutes @ 80% MHR
Session #10: 20 minutes @ 85% MHR
Session #11: 25 minutes @ 85% MHR
Session #12: 30 minutes @ 85% MHR
For the SPRINTING portion of the program, each interval is 1 minute. This 1 minute is comprised of 20 seconds of ALL OUT MAXIMAL EFFORT (SPRINT), followed by 40 sec of active recovery (walking).
Session #13: 5 Sprints Intervals
Session #14: 5 Sprints Intervals
Session #15: 6 Sprints Intervals
Session #16: 6 Sprints Intervals
Session #17: 7 Sprints Intervals
Session #18: 7 Sprints Intervals
Session #19: 8 Sprints Intervals
Session #20: 8 Sprints Intervals
Session #21: 9 Sprints Intervals
Session #22: 9 Sprints Intervals
Session #23: 10 Sprints Intervals
Session #24: 10 Sprints Intervals
Session #25: 11 Sprints Intervals
Session #26: 11 Sprints Intervals
Session #27: 12 Sprints Intervals
Session #28: 12 Sprints Intervals
Session #29: 13 Sprints Intervals
Session #30: 13 Sprints Intervals
Session #31: 14 Sprints Intervals
Session #32: 14 Sprints Intervals
Session #33: 15 Sprints Intervals
Session #34: 15 Sprints Intervals
Session #35: 15 Sprints Intervals
Session #36: 15 Sprints Intervals
As you can see, we stopped progression after 15 intervals. There is no need to increase it past 15 intervals.
Enjoy the FREE 12 Week Progressive HIIT Cardio Program and share your progress in the comment section.
Most Helpful Products: