Advanced HIIT Workout Plan for Fat Loss
An advanced 3-day HIIT program using ladder-style intervals (descending reps each round) to maximize intensity and fat loss. Explosive bodyweight moves, tight rests, and high output.
Routines
Day 1 — Lower-Body Power Ladder
Ladder each move for 4 rounds: 12 → 10 → 8 → 6 reps. Rest ~20–30s between moves, 60s between rounds. Keep landings soft and torso braced.
Advanced
27 mins
221 Kcal
Day 2 — Total-Body HIIT Ladder
Ladder 4 rounds: 15 → 12 → 9 → 6 reps. Push pace without breaking form. Rest ~20–30s between moves, 60–75s between rounds.
Advanced
25 mins
338 Kcal
Day 3 — Core Shred + Sprint Finish
Ladder 4 rounds: 12 → 10 → 8 → 6 reps. Minimal rest (~20–30s) between moves; 60–75s between rounds. Finish strong on the burpees.
Advanced
26 mins
266 Kcal
