4 Week HIIT Workout Plan You Can Do in 30 Minutes

In today’s fast-paced world, finding time to work out can be a challenge. High-Intensity Interval Training (HIIT) offers a solution—short, intense workouts that deliver maximum results in minimal time. This 4-week 30-minute HIIT workout plan is designed for all fitness levels and requires minimal to no equipment, making it perfect for home or gym settings. Each workout in this program combines strength, cardio, and endurance to torch fat, increase metabolism, and build lean muscle.

Why a 4 Week 30 Minute HIIT Workout Plan Works

HIIT involves alternating between periods of high-intensity exercise and short recovery. This training method keeps your heart rate elevated and burns more calories in less time. It also creates an afterburn effect (EPOC), which means your body continues to burn calories even after your workout ends. Benefits include:

• Improved cardiovascular health
• Increased metabolism
• Reduced body fat
• Enhanced endurance
• Better insulin sensitivity

Weekly 4 Week HIIT Workout Plan Structure Overview

Each week follows a consistent structure to create progress through repetition and variation:

• Day 1: Full Body HIIT
• Day 2: Lower Body Focus
• Day 3: Core & Cardio
• Day 4: Upper Body HIIT
• Day 5: Total Body Blast
• Day 6: Active Recovery (Stretching or light walk)
• Day 7: Rest or optional yoga

Equipment Needed For 4 Week HIIT Workout Plan

Optional but helpful gear:

• Dumbbells or kettlebells (5–20 lbs based on fitness level)
• Exercise mat
• Timer app
• Water bottle and towel

Week 1: Laying the Foundation 4 Week HIIT Workout Plan

Day 1: Full Body HIIT – Bodyweight Burn

Format: 40 sec work / 20 sec rest, repeat circuit 3x
Exercises:

• Jump squats
• Push-ups
• Mountain climbers
• Jumping jacks
• Reverse lunges

Day 2: Lower Body Focus – Strength & Burn

Format: 45 sec work / 15 sec rest, 3 rounds
Exercises:

• Squats
• Glute bridges
• Wall sits
• Step-ups (or air squats)
• Calf raises

Day 3: Core & Cardio – Sweat & Strengthen

Format: 30 sec on / 10 sec off, 3 rounds
Exercises:

• High knees
• Plank shoulder taps
• Russian twists
• Bicycle crunches
• Burpees

Day 4: Upper Body HIIT – Arms & Chest

Format: Superset style – two moves back-to-back, 3 rounds
Exercises:

• Push-ups + Triceps dips
• Plank to push-up + Shoulder taps
• Dumbbell bicep curls + Lateral raises

Day 5: Total Body Blast – Max Effort

Format: EMOM (Every Minute on the Minute) for 30 minutes
Choose 5 exercises and do 10–15 reps each minute:

• Jump squats
• Push-ups
• Dumbbell thrusters
• Mountain climbers
• Sit-ups

Week 2: Leveling Up the Intensity 4 Week HIIT Workout Plan

Day 1: Full Body HIIT – Tabata Style

Format: 20 sec work / 10 sec rest x 8 rounds per exercise
Exercises:

• Jumping lunges
• Push-ups
• Jump rope or simulated
• Skater jumps

Day 2: Lower Body Focus – Plyo Power

Format: 3 rounds of 10 reps each
Exercises:

• Bulgarian split squats
• Jump squats
• Deadlifts (if using weights)
• Curtsy lunges

Day 3: Core & Cardio – Oblique Emphasis

Format: Circuit, 3 rounds
Exercises:

• Side plank dips
• Russian twists
• Plank jacks
• Heel touches
• High knees

Day 4: Upper Body HIIT – Dumbbell Circuit

Format: 45 sec on / 15 sec off, 3 sets
Exercises:

• Dumbbell rows
• Dumbbell overhead press
• Renegade rows
• Bicep curls
• Triceps kickbacks

Day 5: Total Body Challenge – Ladder Format

Start with 5 reps, increase by 2 reps each round up to 13
Exercises:

• Burpees
• Squat jumps
• Push-ups
• Sit-ups

Week 3: Endurance and Power Boost 4 Week HIIT Workout Plan

Day 1: Full Body HIIT – Circuit + Core

Format: 4 rounds, 45 sec work / 15 sec rest
Exercises:

• Jump squats
• Push-up to plank hold
• Side lunges
• Flutter kicks
• Burpees

Day 2: Lower Body – Burn & Tone

Format: 5 rounds, 40 sec work / 20 sec rest
Exercises:

• Dumbbell squats
• Step-ups
• Wall sits
• Jumping lunges
• Side leg raises

Day 3: Core Shred – Sculpt the Midsection

Format: 3 rounds of 12 reps each
Exercises:

• V-ups
• Plank walk-outs
• Leg raises
• Bicycle crunches
• Cross-body mountain climbers

Day 4: Upper Body – Push & Pull

Format: 4 supersets, 3 rounds each
Supersets:

• Push-ups + Dumbbell rows
• Shoulder press + Bicep curls
• Tricep dips + Lateral raises
• Plank + Dumbbell pull-through

Day 5: Full Body – AMRAP (As Many Rounds As Possible)

Time: 30 minutes
Exercises (10 reps each):

• Jump squats
• Push-ups
• Dumbbell cleans
• Sit-ups
• Jump rope

Week 4: Final Burn Phase of This HIIT Workout Plan

Day 1: Full Body HIIT – Explosive Power

Format: 30 sec work / 15 sec rest, 5 rounds
Exercises:

• Jump lunges
• Burpee push-ups
• Dumbbell swings
• Plank up-downs
• Jump rope

Day 2: Lower Body Burnout

Format: Descending Ladder – 20-18-16-14-12 reps
Exercises:

• Goblet squats
• Reverse lunges
• Glute bridges
• Wall sits (60 sec hold at the end)

Day 3: Core & Cardio – HIIT Abs

Format: 3 rounds, 45 sec work / 15 sec rest
Exercises:

• Mountain climbers
• Sit-ups with twist
• Plank jacks
• Reverse crunches
• V-ups

Day 4: Upper Body Power

Format: 40 sec work / 20 sec rest, 3 rounds
Exercises:

• Push press
• Bent-over rows
• Dumbbell flys
• Pike push-ups
• Hammer curls

Day 5: Final HIIT Challenge – The Gauntlet

Format: 30 minutes continuous (5 rounds of 6 moves)
Exercises:

• Jump squats
• Push-ups
• Sit-ups
• Dumbbell thrusters
• Burpees
• Jump rope

Cool Down and Recovery

Always end each session with a 5-minute cool-down and stretching routine. Focus on hamstrings, quads, hips, shoulders, and core. A cool-down reduces soreness and promotes recovery. Include:

• Hamstring stretch
• Child’s pose
• Cat-cow
• Forward fold
• Shoulder rolls

Tips for 4 Week HIIT Workout Plan Success

• Stay consistent: The biggest results come from sticking to the plan.
• Modify if needed: Substitute exercises that suit your fitness level.
• Fuel smart: Eat a balanced mix of protein, carbs, and healthy fats.
• Stay hydrated: Drink water before, during, and after each workout.
• Track progress: Record workouts, reps, and energy levels to stay motivated.

Who Is This 4 Week HIIT Workout Plan For?

This plan is designed for:
Beginners who want to start HIIT safely
Intermediate exercisers looking to level up
Busy individuals needing time-efficient workouts
Anyone wanting to burn fat and improve conditioning

Whether your goal is weight loss, increased strength, or overall wellness, this 4-week 30-minute HIIT workout plan gives you the roadmap to crush it—fast.

Transform Your Body With This 4 Week HIIT Workout Plan

With just 30 minutes a day, you can achieve real fitness results without a gym membership. This 4-week HIIT plan balances intensity, recovery, and variety to help you burn fat, build strength, and boost confidence. Commit to the plan, give it your all, and see just how much your body can change in a month.

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