hiit

Hiit Performance Intermediate 1

6 weeks 24 workouts 4 days/week intermediate

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About this program

Circuit and interval blocks with progressive intensity to push output and repeatable power.

Program breakdown

Week 1 preview

Burpees
4 × 40sRest 30s
Kettlebell Swings
4 × 15Rest 45s
Mountain Climbers
4 × 40sRest 30s
Jump Squats
4 × 15Rest 45s
Battle Ropes
4 × 30sRest 30s

Hiit Performance Intermediate 1

Circuit and interval blocks with progressive intensity to push output and repeatable power.

Week 1

Day 1 · Week 1 Day 1 — Circuit

Progressive week 1 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Burpees	4	40s	30s
Kettlebell Swings	4	15	45s
Mountain Climbers	4	40s	30s
Jump Squats	4	15	45s
Battle Ropes	4	30s	30s

Day 2 · Week 1 Day 2 — Conditioning

Progressive week 1 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Rowing Intervals	4	500m	60s
Thrusters	4	12	45s
Box Jumps	4	12	45s
Wall Balls	4	15	45s
Push-ups	4	15	45s

Day 3 · Week 1 Day 3 — Intervals

Progressive week 1 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Sprints (200m)	4	200m	75s
Jump Rope	4	60s	30s
Kettlebell Snatch	4	10 ea	45s
Burpee Broad Jumps	4	8	60s
High Knees	4	40s	30s

Day 4 · Week 1 Day 4 — Metabolic

Progressive week 1 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Devil Press	4	10	60s
DB Clean & Press	4	10	45s
Renegade Rows	4	10 ea	45s
Alternating Lunges	4	16	45s
Push Press	4	10	60s

Week 2

Day 1 · Week 2 Day 1 — Circuit

Progressive week 2 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Burpees	4	40s	27s
Kettlebell Swings	4	15	42s
Mountain Climbers	4	40s	27s
Jump Squats	4	15	42s
Battle Ropes	4	30s	27s

Day 2 · Week 2 Day 2 — Conditioning

Progressive week 2 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Rowing Intervals	4	500m	57s
Thrusters	4	12	42s
Box Jumps	4	12	42s
Wall Balls	4	15	42s
Push-ups	4	15	42s

Day 3 · Week 2 Day 3 — Intervals

Progressive week 2 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Sprints (200m)	4	200m	72s
Jump Rope	4	60s	27s
Kettlebell Snatch	4	10 ea	42s
Burpee Broad Jumps	4	8	57s
High Knees	4	40s	27s

Day 4 · Week 2 Day 4 — Metabolic

Progressive week 2 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Devil Press	4	10	57s
DB Clean & Press	4	10	42s
Renegade Rows	4	10 ea	42s
Alternating Lunges	4	16	42s
Push Press	4	10	57s

Week 3

Day 1 · Week 3 Day 1 — Circuit

Progressive week 3 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Burpees	4	40s	24s
Kettlebell Swings	4	15	39s
Mountain Climbers	4	40s	24s
Jump Squats	4	15	39s
Battle Ropes	4	30s	24s

Day 2 · Week 3 Day 2 — Conditioning

Progressive week 3 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Rowing Intervals	4	500m	54s
Thrusters	4	12	39s
Box Jumps	4	12	39s
Wall Balls	4	15	39s
Push-ups	4	15	39s

Day 3 · Week 3 Day 3 — Intervals

Progressive week 3 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Sprints (200m)	4	200m	69s
Jump Rope	4	60s	24s
Kettlebell Snatch	4	10 ea	39s
Burpee Broad Jumps	4	8	54s
High Knees	4	40s	24s

Day 4 · Week 3 Day 4 — Metabolic

Progressive week 3 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Devil Press	4	10	54s
DB Clean & Press	4	10	39s
Renegade Rows	4	10 ea	39s
Alternating Lunges	4	16	39s
Push Press	4	10	54s

Week 4

Day 1 · Week 4 Day 1 — Circuit

Progressive week 4 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Burpees	4	40s	21s
Kettlebell Swings	4	15	36s
Mountain Climbers	4	40s	21s
Jump Squats	4	15	36s
Battle Ropes	4	30s	21s

Day 2 · Week 4 Day 2 — Conditioning

Progressive week 4 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Rowing Intervals	4	500m	51s
Thrusters	4	12	36s
Box Jumps	4	12	36s
Wall Balls	4	15	36s
Push-ups	4	15	36s

Day 3 · Week 4 Day 3 — Intervals

Progressive week 4 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Sprints (200m)	4	200m	66s
Jump Rope	4	60s	21s
Kettlebell Snatch	4	10 ea	36s
Burpee Broad Jumps	4	8	51s
High Knees	4	40s	21s

Day 4 · Week 4 Day 4 — Metabolic

Progressive week 4 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Devil Press	4	10	51s
DB Clean & Press	4	10	36s
Renegade Rows	4	10 ea	36s
Alternating Lunges	4	16	36s
Push Press	4	10	51s

Week 5

Day 1 · Week 5 Day 1 — Circuit

Progressive week 5 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Burpees	4	40s	20s
Kettlebell Swings	4	15	33s
Mountain Climbers	4	40s	20s
Jump Squats	4	15	33s
Battle Ropes	4	30s	20s

Day 2 · Week 5 Day 2 — Conditioning

Progressive week 5 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Rowing Intervals	4	500m	48s
Thrusters	4	12	33s
Box Jumps	4	12	33s
Wall Balls	4	15	33s
Push-ups	4	15	33s

Day 3 · Week 5 Day 3 — Intervals

Progressive week 5 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Sprints (200m)	4	200m	63s
Jump Rope	4	60s	20s
Kettlebell Snatch	4	10 ea	33s
Burpee Broad Jumps	4	8	48s
High Knees	4	40s	20s

Day 4 · Week 5 Day 4 — Metabolic

Progressive week 5 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Devil Press	4	10	48s
DB Clean & Press	4	10	33s
Renegade Rows	4	10 ea	33s
Alternating Lunges	4	16	33s
Push Press	4	10	48s

Week 6

Day 1 · Week 6 Day 1 — Circuit

Progressive week 6 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Burpees	4	40s	20s
Kettlebell Swings	4	15	30s
Mountain Climbers	4	40s	20s
Jump Squats	4	15	30s
Battle Ropes	4	30s	20s

Day 2 · Week 6 Day 2 — Conditioning

Progressive week 6 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Rowing Intervals	4	500m	45s
Thrusters	4	12	30s
Box Jumps	4	12	30s
Wall Balls	4	15	30s
Push-ups	4	15	30s

Day 3 · Week 6 Day 3 — Intervals

Progressive week 6 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Sprints (200m)	4	200m	60s
Jump Rope	4	60s	20s
Kettlebell Snatch	4	10 ea	30s
Burpee Broad Jumps	4	8	45s
High Knees	4	40s	20s

Day 4 · Week 6 Day 4 — Metabolic

Progressive week 6 of Hiit Performance Intermediate 1

Exercise	Sets	Reps	Rest
Devil Press	4	10	45s
DB Clean & Press	4	10	30s
Renegade Rows	4	10 ea	30s
Alternating Lunges	4	16	30s
Push Press	4	10	45s

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