Hiit for 12 programme

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CONTENTS WORKOUT SCHEDULE – 3

This will tell you what workouts you must complete each week

HIIT WORKOUTS - 4 UPPER BODY HIIT WORKOUTS - 5 LEGS HIIT WORKOUTS - 6 ABS WORKOUTS - 7 STEADY STATE WORKOUTS - 8 CORE WORKOUTS - 9 FULL BODY HIIT WORKOUTS – 10

PROGRAMME INTRO It’s time to go get in shape ANYWHERE & ANYPLACE. This program requires full commitment from week 1 to week 12 so make sure you’re ready. We have put this program together knowing that you’re not going to be able to make the gym every day. So, this program covers you for those busy days, or those days away from your usual routine. With not needing no equipment apart from a towel for some abs training, or a make due bench for triceps dips such as a bed, chair, sofa or something the right height. YOU are NEVER going to have to miss a workout, time to get Perfit Fit with our ‘HIIT for 12’ workout. Make sure you complete a 5-minute warm up before each workout such as a little run or go through one of the HIIT workouts slowly just to get limbered up and ready to go.

2

WORKOUT SCHEDULE WEEK 1 & 2 M HIIT

T HIIT UPPER

W LEGS HIIT

T STEADY STATE WEEK 3 & 4

F HIIT

S ABS

S REST

M HIIT

T HIIT UPPER & ABS

W LEGS HIIT

T STEADY STATE AND CORE WEEK 5 & 6

F HIIT

S ABS & FULL BODY HIIT

S REST

M HIIT

T HIIT UPPER & ABS

W LEGS HIIT

T STEADY STATE AND CORE WEEK 7 & 8

F HIIT

S ABS & FULL BODY HIIT

S STEADY STATE

M HIIT

T HIIT UPPER & ABS

W LEGS HIIT

T STEADY STATE & CORE

F HIIT

S ABS & FULL BODY HIIT

S STEADY STATE

WEEK 9 & 10 M

T

W

T

F

S

HIIT & ABS

HIIT UPPER

LEGS HIIT & ABS

STEADY STATE

HIIT & ABS

FULL BODY HIIT

STEADY STATE & CORE

F HIIT & ABS

S FULL BODY HIIT

S STEADY STATE & CORE

WEEK 11 & 12 M HIIT & ABS

T HIIT UPPER

W LEGS HIIT & ABS

T STEADY STATE

3

HIIT

RUNNING ON SPOT

TUCK JUMPS

SIDE TO SIDE TUCK JUMP

WEEK 1 & 2 – 15 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 3 ROUNDS OF 5 EXERCISES BURPEES STAR SIDE TO MOUNTAIN JUMPS SIDE, CLIMBERS TOUCH FLOOR WEEK 3 & 4 – 15 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 3 ROUNDS OF 5 EXERCISES BURPEES STAR SIDE TO MOUNTAIN JUMPS SIDE, CLIMBERS TOUCH FLOOR WEEK 5 & 6 – 15 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES SIDE TO BURPEES MOUNTAIN POP SIDE, CLIMBERS SQUATS TOUCH FLOOR WEEK 7 & 8 – 20 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES SIDE TO BURPEES MOUNTAIN POP SIDE, CLIMBERS SQUATS TOUCH FLOOR WEEK 9 & 10 – 20 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 4 ROUNDS OF 5 EXERCISES SIDE TO POP BURPEES RUNNING SIDE, SQUATS ON SPOT TOUCH FLOOR WEEK 11 & 12 – 20 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 4 ROUNDS OF 5 EXERCISES SIDE TO POP BURPEES RUNNING SIDE, SQUATS OF SPOT TOUCH FLOOR

4

X3

X8

X4

UPPER BODY HIIT

PRESS UPS

CROSS BODY MOUNTAIN CLIMBERS

WEEK 1 & 2 – 15 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 3 ROUNDS OF 5 EXERCISES TRICEP PLANK PIKE PUSH SUPER DIPS WALK UP MAN DOWNS WEEK 3 & 4 – 15 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 3 ROUNDS OF 5 EXERCISES TRICEP PLANK PIKE PUSH SUPER DIPS WALK UP MAN DOWNS WEEK 5 & 6 – 15 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES TRICEP RUSSIAN PIKE PUSH SUPER DIPS TWISTS UP MAN WEEK 7 & 8 – 20 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES TRICEP RUSSIAN PIKE PUSH SUPER DIPS TWISTS UP MAN WEEK 9 & 10 – 20 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 4 ROUNDS OF 5 EXERCISES PIKE PUSH PLANK PRESS UPS TRICEP UPS WALK DIPS DOWNS WEEK 11 & 12 – 20 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 4 ROUNDS OF 5 EXERCISES PIKE PUSH PLANK PRESS UPS TRICEP UPS WALK DIPS DOWNS

5

X3

X8

X4

LEGS HIIT

SIDE LUNGE

JUMPING LUNGES

SQUAT JUMPS

WEEK 1 & 2 – 15 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 3 ROUNDS OF 5 EXERCISES SQUATS LUNGES BRIDGES CURTSEY (ALTERNATE) LUNGES WEEK 3 & 4 – 15 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 3 ROUNDS OF 5 EXERCISES SQUATS LUNGES BRIDGES CURTSEY (ALTERNATE) LUNGES WEEK 5 & 6 – 15 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES CURTSEY SQUAT BRIDGES SIDE LUNGES JUMPS (ONE LEG LUNGE UP) WEEK 7 & 8 – 20 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES CURTSEY SQUAT BRIDGES SIDE LUNGES JUMPS (ONE LEG LUNGE UP) WEEK 9 & 10 – 20 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 4 ROUNDS OF 5 EXERCISES CURTSEY KNEELING JUMPING LONG LUNGES SQUATS LUNGES JUMPS WEEK 11 & 12 – 20 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 4 ROUNDS OF 5 EXERCISES CURTSEY KNEELING JUMPING LONG LUNGES SQUATS LUNGES JUMPS

6

X3

X8

X4

ABS

SIT UPS

LEG PULL INS

WEEK 1 & 2 – 15 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 3 ROUNDS OF 5 EXERCISES LEG RAISES BICYCLE TOE ALTERNATE TOUCHES HEEL TOUCHES WEEK 3 & 4 – 15 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 3 ROUNDS OF 5 EXERCISES LEG RAISES BICYCLE TOE ALTERNATE TOUCHES HEEL TOUCHES WEEK 5 & 6 – 15 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES SIDE CRUNCHES TOE LEG RAISES MOUNTAIN TOUCHES CLIMBERS WEEK 7 & 8 – 20 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES SIDE TO CRUNCHES TOE LEG RAISES SIDE TOUCHES MOUNTAIN CLIMBERS WEEK 9 & 10 – 20 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 4 ROUNDS OF 5 EXERCISES SIDE TO CRUNCHES CROSS BICYCLE SIDE BODY MOUNTAIN MOUNTAIN CLIMBERS CLIMBERS WEEK 11 & 12 – 20 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 4 ROUNDS OF 5 EXERCISES SIDE TO CRUCHES CROSS BICYCLE SIDE BODY MOUNTAIN MOUNTAIN CLIMBERS CLIMBERS

7

X3

X8

X4

STEADY STATE WEEK 1 & 2 – 20 MINUTE WORKOUTS RUN, SWIM OR BIKE CONTINUOUS AT STEADY PACE FOR DURATION WEEK 3 & 4 – 20 MINUTE WORKOUTS RUN, SWIM OR BIKE CONTINUOUS AT STEADY PACE FOR DURATION WEEK 5 & 6 – 20 MINUTE WORKOUTS RUN, SWIM OR BIKE CONTINUOUS AT STEADY PACE FOR DURATION WEEK 7 & 8 – 25 MINUTE WORKOUTS RUN, SWIM OR BIKE CONTINUOUS AT STEADY PACE FOR DURATION WEEK 9 & 10 – 25 MINUTE WORKOUTS RUN, SWIM OR BIKE CONTINUOUS AT STEADY PACE FOR DURATION WEEK 11 & 12 – 25 MINUTE WORKOUTS RUN, SWIM OR BIKE CONTINUOUS AT STEADY PACE FOR DURATION

8

CORE

PLANK WALK OUTS

WEEK 1 & 2 – 15 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 3 ROUNDS OF 5 EXERCISES MOUNTAIN PLANK PLANK PLANK CLIMBERS SIDE SIDE SOLUTE RAISES RAISES (LEFT) (RIGHT) WEEK 3 & 4 – 15 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 3 ROUNDS OF 5 EXERCISES MOUNTAIN PLANK PLANK PLANK CLIMBERS SIDE SIDE SOLUTE RAISES RAISES (LEFT) (RIGHT) WEEK 5 & 6 – 15 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 3 ROUNDS OF 5 EXERCISES MOUNTAIN PLANK PLANK PLANK CLIMBERS SIDE SIDE SOLUTE RAISES RAISES (LEFT) (RIGHT) WEEK 7 & 8 – 20 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 4 ROUNDS OF 5 EXERCISES MOUNTAIN PLANK PLANK PLANK CLIMBERS SIDE SIDE SOLUTE RAISES RAISES (LEFT) (RIGHT) WEEK 9 & 10 – 20 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 4 ROUNDS OF 5 EXERCISES MOUNTAIN PLANK PLANK PLANK CLIMBERS SIDE SIDE SOLUTE RAISES RAISES (LEFT) (RIGHT) WEEK 11 & 12 – 20 MINUTE WORKOUTS 50 SECONDS WORK/10 SECONDS REST 4 ROUNDS OF 5 EXERCISES MOUNTAIN PLANK PLANK PLANK CLIMBERS SIDE SIDE SOLUTE RAISES RAISES (LEFT) (RIGHT)

9

X3

X4

FULL BODY HIIT

SQUAT JUMPS 180 TURN

WEEK 1 & 2 – 15 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 3 ROUNDS OF 5 EXERCISES PRESS UPS BURPEES COCOONS PLANK SOLUTE WEEK 3 & 4 – 15 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 3 ROUNDS OF 5 EXERCISES PRESS UPS BURPEES COCOONS PLANK SOLUTE WEEK 5 & 6 – 15 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES PRESS UPS BURPEES COCOONS PLANK SOLUTE WEEK 7 & 8 – 20 MINUTE WORKOUTS 20 SECONDS WORK/10 SECONDS REST 8 ROUNDS OF 5 EXERCISES PRESS UPS BURPEES COCOONS PLANK SOLUTE WEEK 9 & 10 – 20 MINUTE WORKOUTS 40 SECONDS WORK/20 SECONDS REST 4 ROUNDS OF 5 EXERCISES PRESS UPS BURPEES COCOONS PLANK SOLUTE WEEK 11 & 12 – 20 MINUTE WORKOUTS 45 SECONDS WORK/15 SECONDS REST 4 ROUNDS OF 5 EXERCISES PRESS UPS BURPEES COCOONS PLANK SOLUTE

10

X3

X8

X4

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