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![HIIT Cutting Program [8 Week]* banner](/_next/image?url=https%3A%2F%2Fcdn.jefit.com%2Fuc%2Ffile%2Fb0310587c001ea3b%2Fmale_maintaining.png&w=3840&q=75)
HIIT Cutting Program [8 Week]*
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The HIIT Cutting Program [8 Week]* routine by Jvanhorn is a 12 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Mixture program using HIIT as Cardio and complex lifts in a circuit training format for 6 Days a week. 7th Day is stretching. This helped me maintain muscle mass, built up my core, and dropped Body Fat. Note: Intermittent fasting goes well with this program if you're looking to accelerate your cut. I ran the program for 10 Weeks, but 8 Weeks is very effective for shorter cuts. ----------------------------------------------------- Sample workout: 10 - Warmup (Treadmill, or Elliptical) 40/60 - HIIT/Circuit Strength Training 10/5 - Strength Cardio (Ropes, Boxing, Row) 5 - Cool Down Sample Week Structure (You can change your days to mix up the workouts): Day 1: HIIT 1 [Core Weights] Day 2: Circuit Strength Training Day 3: HIIT 2 [Core Body Weights] Day 4: Circuit Strength Training Day 5: HIIT 3 [Core Combo Weights/Body] Day 6: Circuit Strength Training Day 7: Stretch Added Bonus Explosive workout for additional training, or sub in if you're crazy. ------------------------------------------------------ For the Rope you could do the following: 15 Sec: Alternating Wave 5 Sec: Rest 15 Sec: Power Slam 5 Sec: Rest Repeat above for 5 Sets Finish off with 30 Sec: Alternating Wave Used Intervals App (https://itunes.apple.com/us/app/intervals-workout-timer-for/id957586938?mt=8) to setup the program. You can do the same for Rowing to vary the intensity. ------------------------------------------------------ For Boxing the app HeavyBag (https://itunes.apple.com/us/app/heavy-bag-workout-box-4-fitness/id628169631?mt=8) is great as you can set the rounds and rest period, and hear the movements called out.
Routine detail
Day 1
[W1] WEIGHT TRAINING 1
Est. 0 min
4 exercises
Cable Cross-Over
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Landmine T Bar Row
4 Sets x 10 Reps
Day 2
[W1] HIIT 1
Est. 0 min
8 exercises
Weighted Sit-up with Twist
4 Sets x 10 Reps
Box Jump Multiple Response
4 Sets x 10 Reps
No Hand Weighted Leg Tucks
4 Sets x 10 Reps
Single-Leg Bench Dip
4 Sets x 10 Reps
Weighted Leg Lifts
4 Sets x 10 Reps
Spider Push-up
4 Sets x 10 Reps
Weighted Decline Reverse Leg Lift
4 Sets x 10 Reps
Bicep Pull-up
4 Sets x 10 Reps
Day 3
[W1] WEIGHT TRAINING 2
Est. 0 min
4 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Landmine Goblet Squats
4 Sets x 10 Reps
Day 4
[W1] HIIT 2
Est. 0 min
8 exercises
Cable Reverse Wood Chop
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Bench Plank
4 Sets
Cable Wood Chop
4 Sets x 10 Reps
Stability Ball Wall Squat
4 Sets x 10 Reps
Day 5
[W1] WEIGHT TRAINING 3
Est. 0 min
4 exercises
Landmine Standing Chest Press
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Day 6
[W1] HIIT 3
Est. 0 min
10 exercises
Cable Reverse Wood Chop
4 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
No Hand Weighted Leg Tucks
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Weighted Decline Reverse Leg Lift
4 Sets x 8 Reps
Bicep Pull-up
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Stability Ball Wall Squat
4 Sets x 8 Reps
Day 7
[W2] WEIGHT TRAINING 2
Est. 0 min
4 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Landmine Goblet Squats
4 Sets x 10 Reps
Day 8
[W2] HIIT 2
Est. 0 min
8 exercises
Cable Reverse Wood Chop
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Bench Plank
4 Sets
Cable Wood Chop
4 Sets x 10 Reps
Stability Ball Wall Squat
4 Sets x 10 Reps
Day 9
[W2] WEIGHT TRAINING 3
Est. 0 min
4 exercises
Landmine Standing Chest Press
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Day 10
[W2] HIIT 1
Est. 0 min
8 exercises
Weighted Sit-up with Twist
4 Sets x 10 Reps
Box Jump Multiple Response
4 Sets x 10 Reps
No Hand Weighted Leg Tucks
4 Sets x 10 Reps
Single-Leg Bench Dip
4 Sets x 10 Reps
Weighted Leg Lifts
4 Sets x 10 Reps
Spider Push-up
4 Sets x 10 Reps
Weighted Decline Reverse Leg Lift
4 Sets x 10 Reps
Bicep Pull-up
4 Sets x 10 Reps
Day 11
[W2] WEIGHT TRAINING 1
Est. 0 min
4 exercises
Cable Cross-Over
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Landmine T Bar Row
4 Sets x 10 Reps
Day 12
[W2] HIIT 3
Est. 0 min
10 exercises
Cable Reverse Wood Chop
4 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
No Hand Weighted Leg Tucks
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Weighted Decline Reverse Leg Lift
4 Sets x 8 Reps
Bicep Pull-up
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Stability Ball Wall Squat
4 Sets x 8 Reps
