HIIT Path 4 

Science Behind the Plan:

"My HIIT programs are designed for maximum efficiency," says Sarah. "This plan strategically pairs non-competing muscle groups to maintain high intensity while allowing for localized recovery. The sequence maximizes cardiovascular demand while preventing premature muscular fatigue, giving you incredible results in minimal time."

6-Week Program:

Week 1-2: HIIT Foundation

• Day 1: ~wd~^_ (legs, chest, core, legs, arms, shoulders)

• 20 sec work/40 sec rest × 4 rounds

  • 10 reps per exercise per round

  • Total volume: =240 reps per workout

• Day 2: @^_@wd (back, arms, shoulders, back, chest, core)

• 20 sec work/40 sec rest × 4 rounds

  • 10 reps per exercise per round

  • Total volume: =240 reps per workout

• Weekly volume: =480 reps

Week 3-4: HIIT Progression

• Day 1: ~w~d^_ (legs, chest, legs, core, arms, shoulders)

• 30 sec work/30 sec rest × 4 rounds

  • 12 reps per exercise per round

  • Total volume: =288 reps per workout

• Day 2: @^@_wd (back, arms, back, shoulders, chest, core)

• 30 sec work/30 sec rest × 4 rounds

  • 12 reps per exercise per round

  • Total volume: =288 reps per workout

• Weekly volume: =576 reps

Week 5-6: HIIT Mastery

• Day 1: ~w^d~_ (legs, chest, arms, core, legs, shoulders)

• 40 sec work/20 sec rest × 4 rounds

  • 15 reps per exercise per round

  • Total volume: =360 reps per workout

• Day 2: @^_d@w (back, arms, shoulders, core, back, chest)

• Tabata protocol (20 sec work/10 sec rest) × 6 rounds

  • 8 reps per exercise per round

  • Total volume: =288 reps per workout

• Weekly volume: =648 reps