High-Intensity Fat Loss Program
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
CrossFit
Fitness Level
Advanced
Program Duration
4-Week
Days Per Week
4 Days / week
Time Per Workout
Long (40+ minutes)
Equipment Required
Dumbbells, Jump Rope
Target Gender
Other
A fast-paced HIIT program designed to maximize calorie burn and accelerate fat loss.
This 4-week program utilizes high-intensity interval training (HIIT) to torch fat, boost metabolism, and improve cardiovascular fitness. It includes bodyweight and weighted exercises for a dynamic, full-body workout.
Day 1: Full-Body HIIT Burn
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| squat gymstick | 3 | 15 |
| Jump Squat | 3 | 8-12 |
| Shoulder Tap Push up | 3 | 12-15 |
| dumbbell renegade row | 3 | 6-10 |
| High Knees | 3 | 30 seconds |
| Bicycle Crunch Gymstick | 3 | 15 |
| Burpees | 3 | 10-12 |
| Spider Plank | 3 | 20 |
| Russian Twist | 3 | 20 |
| Dumbbell Lateral Step Up | 3 | 8-12 per leg |
| Mountain Climber | 3 | 20 |
| Jump Rope | 3 | 30-60 seconds |
| Resistance Band Hip Thrust | 3 | 12-15 |
| side plank rotation | 3 | 20 |
| Side Plank Leg Raises | 3 | 15 |
| Shadow boxing workout | 3 | 1-2 minutes |
Day 2: Full Body Strength
| Exercise | Sets | Reps |
| Band Standing Chest Press | 3 | 10-15 |
| High Chest Fly With Resistance Band | 3 | 8-12 |
| Double Cable Neutral Grip Lat Pulldown On Floor | 3 | 8-12 |
| Band Seated Row | 3 | 12-15 |
| Barbell Romanian Deadlift | 3 | 8-10 |
| Superman exercise | 3 | 12-15 |
| Barbell Glute Bridge Two Legs on Bench | 3 | 12-15 |
| squat gymstick | 3 | 15 |
| Lying leg curl | 3 | 8-12 per leg |
| Bridge Hip Abduction | 3 | 12-15 |
| Banded Standing Glute Kickback | 3 | 12-15 |
| Squat Hold Calf Raise | 3 | 12-15 |
Day 3: Lower Body Fat Blaster
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Walking High Knee Lunges | 3 | 10-15 |
| Banded Step up | 3 | 10-12 per leg |
| bodyweight split squats | 3 | 15 |
| Single Leg Broad Jump | 3 | 6-8 per leg |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Skater | 3 | 10-12 per leg |
| Walking High Knee Lunges | 3 | 10-15 |
| High Knees against wall | 3 | 1 |
| Plank Jacks Extended Leg | 3 | 20 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
Day 4: Core & Cardio
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Russian Twist | 3 | 20 |
| Lying Knee Raise | 3 | 15 |
| Dumbbell V up | 3 | 12 |
| Bicycle Crunch Gymstick | 3 | 15 |
| Burpees | 3 | 10-12 |
| side plank rotation | 3 | 20 |
| Jumping jack | 3 | 30 seconds |
| Crunch With Leg Raise | 3 | 12 |
| Cross Body Mountain Climber | 3 | 20 |
| Side Plank Leg Raises | 3 | 15 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
