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4 WEEKS HITT
AUDIO TIP
Cutting
Beginner
None
Plan Details
The 4 WEEKS HITT routine by 369FITWORLD is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This 4-week High-Intensity Interval Training (HIIT) program is designed to burn fat, build lean muscle, and boost cardiovascular endurance. It combines explosive bodyweight movements, functional strength training, and timed intervals to push your limits. Ideal for intermediate-level individuals, each session lasts 45–60 minutes and can be done at home or in the gym. Routine Structure: Duration: 4 Weeks Frequency: 7 Days/Week Workout Type: Full Body HIIT Intensity: Moderate to High Equipment: Minimal (bodyweight, dumbbells optional) Weekly Focus: Week 1: Build Foundation – Intro to intervals & form Week 2: Endurance Boost – Increase intensity & active rest Week 3: Strength + Speed – Faster rounds, added resistance Week 4: Max Burn – Challenge sets & progressive overload Key Benefits: Burn calories even post-workout Improve stamina and muscle tone Quick, efficient sessions No need for advanced gym equipment
Routine detail
Day 1
Workout Day #1
Est. 49 min
11 exercises
Arm Circles
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Jumping Jacks
3 Sets
Split Jump
2 Sets x 8 Reps
Burpee
2 Sets
Jumping Jacks
1 Set
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
Cobra
3 Sets
Hip Stretch
3 Sets x 8 Reps
Day 2
Workout Day #2
Est. 68 min
13 exercises
Jumping Jacks
1 Set
Arm Circles
3 Sets x 8 Reps
High Knee Skip
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Single-Leg Butt Kick
3 Sets x 8 Reps
Burpee
1 Set
Jump Squat
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Plank with Shoulder Taps
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
High Knee Skip
3 Sets x 8 Reps
Day 3
Workout Day #3
Est. 69 min
8 exercises
Push-Up
4 Sets x 15 Reps
Bodyweight Squat
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Prisoner Squat
4 Sets x 15 Reps
V-Up
4 Sets x 15 Reps
Scissor Kick
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Mountain Climber
4 Sets x 15 Reps
Day 4
Workout Day #4
Est. 67 min
9 exercises
Half Locust
4 Sets x 15 Reps
Bridge
4 Sets
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Hip Extension (Standing)
4 Sets x 15 Reps
Flutter Kick
4 Sets x 15 Reps
Iron Cross Stretch
4 Sets x 15 Reps
Single-Leg Kickback
4 Sets x 15 Reps
Single-Leg Glute Bridge
4 Sets x 15 Reps
Hare Pose
4 Sets x 15 Reps
Day 5
Workout Day #5
Est. 75 min
10 exercises
Arm Circles
4 Sets x 20 Reps
Shoulder Rotation
4 Sets x 20 Reps
Upward Stretch
4 Sets x 20 Reps
Push-Up
4 Sets x 20 Reps
Bodyweight Lunge
4 Sets x 20 Reps
Bodyweight Sumo Squat
4 Sets x 20 Reps
Bodyweight Side Lunge
4 Sets x 20 Reps
Bodyweight Rear Lunge
4 Sets x 20 Reps
Jump Squat
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Day 6
Workout Day #6
Est. 59 min
8 exercises
Crunch
4 Sets x 18 Reps
Air Bike
4 Sets x 18 Reps
Leg Raise
4 Sets x 18 Reps
V-Up
4 Sets x 18 Reps
Scissor Kick
4 Sets x 18 Reps
Toe Touches
4 Sets x 18 Reps
Plank
4 Sets
Child's Pose
4 Sets
Day 7
Workout Day #7
Est. 67 min
9 exercises
Warrior High Lunge
4 Sets x 18 Reps
Double-Leg Butt Kick
4 Sets x 18 Reps
Side Hop-Sprint
4 Sets x 18 Reps
Spiderman Lunge
4 Sets x 18 Reps
Rocket Jump
4 Sets x 18 Reps
Star Jump
4 Sets x 18 Reps
Bodyweight Sumo Squat
4 Sets x 18 Reps
Bodyweight Single-Leg Calf Raise
4 Sets x 18 Reps
Cobra
4 Sets
