7 Day HIIT Workout for Total Body Fat Loss

If you’re looking for a time-efficient way to get lean, build strength, and improve cardiovascular health, High-Intensity Interval Training (HIIT) may be your ultimate solution. This 7-day HIIT workout plan is designed to torch fat, build muscle, and rev up your metabolism in under 30 minutes a day—without needing a gym.

Whether you’re a beginner or looking to push your fitness to the next level, this week-long plan delivers the intensity and variety needed to transform your body from day one.

7 Day HIIT Workout Plan to Burn Fat and Boost Endurance

HIIT, or High-Intensity Interval Training, is a workout technique that involves short bursts of intense exercise followed by brief recovery periods. The goal is to push your heart rate up quickly, then allow a short time for recovery—often resulting in maximum calorie burn in minimal time.

The benefits of HIIT include:

• Burning more calories in less time
• Boosting metabolic rate even after the workout ends (EPOC effect)
• Improving heart health and endurance
• Maintaining lean muscle mass during fat loss
• Requiring little to no equipment

With this 7-day HIIT workout schedule, you’ll enjoy both cardio and resistance-style training while maximizing fat loss and energy.

Weekly 7 Day HIIT Workout Overview

Day	Focus Area	Duration	Equipment
Day 1	Full Body Burn	30 mins	Bodyweight
Day 2	Lower Body HIIT	25 mins	Dumbbells (optional)
Day 3	Upper Body + Core	30 mins	Bodyweight
Day 4	Cardio Blast	20 mins	Jump rope (optional)
Day 5	Glutes & Legs Builder	30 mins	Resistance bands
Day 6	Total Core Shred	20 mins	Mat only
Day 7	Active Recovery HIIT	25 mins	Light dumbbells/stretch band

Each workout includes a warm-up and cool-down, with intervals ranging from 30 to 60 seconds of work followed by 15 to 30 seconds of rest.

Day 1: Full Body Fat Burn 7 Day HIIT Workout

Goal: Maximize calorie burn and elevate heart rate

Start the week with a full-body blast. This bodyweight HIIT session targets every major muscle group while keeping your heart rate elevated.

Workout (Repeat Circuit 3x):

• Jump Squats – 45 seconds
• Push-ups – 30 seconds
• Mountain Climbers – 45 seconds
• Reverse Lunges – 30 seconds per leg
• Plank Shoulder Taps – 45 seconds
• Rest – 30 seconds

Cool Down: Light stretching and deep breathing – 5 minutes

Day 2: Lower Body HIIT

Goal: Strengthen legs and glutes while increasing explosiveness

This lower-body routine hits your hamstrings, quads, and glutes with high energy moves. You can use dumbbells for added resistance.

Workout (Repeat Circuit 3x):

• Jumping Lunges – 40 seconds
• Dumbbell Goblet Squat – 45 seconds
• Glute Bridge March – 30 seconds
• Sumo Squats – 40 seconds
• Skater Hops – 30 seconds
• Rest – 30 seconds

Cool Down: Hip flexor and hamstring stretches – 5 minutes

Day 3: Upper Body + Core 7 Day HIIT Workout

Goal: Target arms, chest, back, and core

Today is all about upper body strength and abdominal control. You’ll engage your arms, chest, and core with bodyweight resistance.

Workout (Repeat Circuit 3x):

• Push-ups – 45 seconds
• Plank to Downward Dog – 30 seconds
• Tricep Dips (on chair or step) – 45 seconds
• Side Plank with Reach-Under – 30 seconds/side
• Bicycle Crunches – 45 seconds
• Rest – 30 seconds

Cool Down: Arm swings, wrist rolls, shoulder circles – 5 minutes

Day 4: Cardio Power Blast 7 Day HIIT Workout

Goal: Improve cardiovascular endurance

This is a high-energy, cardio-centric session using plyometric movements to ignite your metabolism.

Workout (Repeat Circuit 3x):

• Jump Rope (or jumping jacks) – 60 seconds
• High Knees – 45 seconds
• Burpees – 30 seconds
• Squat Jumps – 40 seconds
• Lateral Bounds – 30 seconds
• Rest – 30 seconds

Cool Down: Walk around the room and stretch calves, thighs, and back – 5 minutes

Day 5: Glutes & Leg Sculpt 7 Day HIIT Workout

Goal: Isolate and tone glutes, hamstrings, and inner thighs

Resistance bands are optional but recommended for maximum glute engagement.

Workout (Repeat Circuit 3x):

• Glute Bridge with Band – 45 seconds
• Curtsy Lunge – 30 seconds per leg
• Step-Ups (on bench or stairs) – 45 seconds
• Fire Hydrants – 30 seconds per side
• Standing Kickbacks – 30 seconds per leg
• Rest – 30 seconds

Cool Down: Glute and quad stretches – 5 minutes

Day 6: Core Shredder HIIT

Goal: Strengthen your entire core and improve stability

This quick but intense ab workout hits the upper abs, lower abs, and obliques for a shredded midsection.

Workout (Repeat Circuit 3x):

• Russian Twists – 45 seconds
• Plank Jacks – 30 seconds
• Leg Raises – 45 seconds
• Flutter Kicks – 30 seconds
• Bicycle Crunches – 45 seconds
• Rest – 30 seconds

Cool Down: Cat-cow stretch, seated spinal twist – 5 minutes

Day 7: Active Recovery HIIT Workout

Goal: Keep the body moving while promoting recovery

This day includes light cardio and mobility exercises to boost circulation and aid muscle recovery.

Workout (Repeat Circuit 2x):

• Arm Circles – 45 seconds
• Air Squats – 45 seconds
• March in Place – 60 seconds
• Wall Push-ups – 45 seconds
• Standing Side Bends – 30 seconds per side
• Gentle Lunges – 45 seconds
• Rest – 30 seconds

Cool Down: Deep breathing, full-body stretching – 5 minutes

Tips for Maximizing Your 7 Day HIIT Workout Results

1. Warm-Up Before Every Workout

Even 5 minutes of dynamic movement helps prevent injury and improve performance.

2. Focus on Proper Form

Speed without control leads to bad habits and injuries. Quality always beats quantity.

3. Track Your Progress

Take progress photos, log reps, or track time improvements. This will keep you motivated and accountable.

4. Stay Hydrated

Drink water before, during, and after your workout. Dehydration can reduce performance and recovery.

5. Fuel Your Body

Eat a balanced mix of protein, healthy fats, and carbs. HIIT burns a lot of energy—you need to replenish it.

The Science Behind HIIT Fat Burn

What makes HIIT so powerful is the afterburn effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC). After intense exercise, your body continues burning calories as it recovers, rebuilds, and regulates oxygen levels.

Unlike steady-state cardio, HIIT demands more oxygen after workouts, meaning you keep burning calories for up to 24–48 hours post-workout.

It’s also highly effective at:

• Reducing body fat while maintaining muscle mass
• Improving insulin sensitivity and metabolic flexibility
• Increasing VO2 max (a marker of cardiovascular health)

Who Should Do This 7-Day HIIT Workout Plan?

This plan is ideal for:

• Busy individuals with limited workout time
• Beginners looking to kickstart fat loss
• Intermediate trainees wanting a structured weekly plan
• Anyone looking to build strength and endurance without machines

If you’re brand new to fitness or have any medical conditions, consult your doctor before starting any HIIT program.

What to Do After 7 Days?

While this 7-day HIIT plan is great as a standalone challenge, you can repeat it weekly, swap exercises in each workout for variety, or advance to a progressive plan. Consider turning it into a 4-week HIIT cycle with new moves every week to prevent plateaus.

Alternatively, pair it with strength training, yoga, or steady-state cardio throughout the month for a more balanced program.

Jumpstart Your Fitness with HIIT

This 7-day HIIT workout plan offers everything you need to burn fat, gain endurance, and feel energized all week long. With no gym required and most sessions under 30 minutes, it’s perfect for busy schedules and real-life results.

Stick with it, listen to your body, and give your best effort each day. The transformation won’t just be physical—it will be mental and emotional too.