The Perfect HIIT Workout Plan for Each Phase
Virtual workouts make it easy to bring HIIT training into your home at any level.
You don’t need a gym membership or long training sessions to see results. High-Intensity Interval Training (HIIT) can be done in just 10–15 minutes a few times a week, and it’s one of the most effective ways to rev up your metabolism, burn fat, and build strength. The key is choosing the right version of HIIT for the phase of your BioSource Nutra journey.
What Is HIIT (and Why It Works for Fat Loss)
HIIT alternates short bursts of effort with periods of rest or lower-intensity activity. This method keeps your heart rate up, challenges your muscles, and boosts your metabolism long after the workout ends.
Benefits include:
-
Time-efficient: Get results in 10–15 minutes.
-
Fat-burning: Increases calorie burn during and after exercise.
-
Flexible: Can be done at home with little to no equipment.
-
Strength + cardio in one: Improves stamina while building lean muscle.
Push-ups are a simple, scalable HIIT move that build strength and endurance.
Phase-by-Phase Breakdown
Prime Phase (Days 1–2)
-
Goal: Gentle activation, not intensity.
-
Recommended movement: Light stretching, a 10–15 minute walk, or basic mobility work.
-
Note: Save HIIT for later phases once your body is fueled and ready.
Fat Burn Phase (Very Low Calorie)
-
Goal: Preserve energy and avoid over-stressing the body.
-
Recommended movement (optional, and only if approved by your doctor):
-
3 minutes brisk walking + 1 minute air punches (repeat 2x)
-
OR a 5-minute bodyweight circuit: squats, wall pushups, marching in place.
-
Warning: If you feel weak, dizzy, or overly fatigued, skip HIIT. Gentle walking or stretching is enough.
Maintenance or Reset Phase
-
Goal: Burn fat, boost metabolism, and rebuild strength.
-
Suggested HIIT Plan (2–3x/week):
-
30 seconds: jumping jacks, squats, or high knees
-
30 seconds rest
-
Repeat for 6–8 rounds
-
Total time: 10–15 minutes, with warm-up and cool-down included.
Example Weekly HIIT Schedule
-
Monday: 10-min HIIT
-
Wednesday: Rest or light walk
-
Friday: 15-min HIIT
-
Saturday: Stretch or light yoga
This balance gives you recovery days while keeping activity consistent.
A quick cardio burst like high kicks makes HIIT workouts accessible at any fitness stage.
Tips for Success
-
Always warm up with 2–3 minutes of light movement.
-
Choose low-impact variations if you’re new or have joint concerns.
-
Fuel your body before and after workouts (outside of Fat Burn Phase).
-
Listen to your body—HIIT should energize, not exhaust.
Move Smarter, Not Harder
HIIT isn’t about punishing your body. It’s about moving efficiently and building strength that carries you through every phase of your journey. By tailoring your workouts to the Prime, Fat Burn, and Maintenance phases, you’ll stay energized, protect your progress, and make fitness a sustainable part of your reset.
For more information on exercise and fitness, check out these articles:
10 Low-Impact Exercises That Burn Serious Calories
Strength Training for Beginners: Build Strength, Boost Confidence, and Stay Safe