Free Weight Loss Program: HIIT Training Plan (2026 Guide)

Stop Doing Endless Cardio. Here’s Your Weight Loss Program.

You want to lose weight efficiently. Not spend hours on the treadmill. Not starve yourself. You want to actually burn fat while preserving muscle.

I had a client, Mike, who was doing 60 minutes of steady-state cardio 5 days a week. Lost maybe 2kg in 3 months, looked exactly the same, hated every session. We switched him to this HIIT program - 4 sessions per week, 25 minutes each. He lost 7kg in 12 weeks and actually built visible muscle. The difference? Intensity over duration.

Here’s the truth: weight loss follows a scientific structure. HIIT intervals. Circuit training. Strategic work-rest ratios. This is the exact algorithm used by WorkoutGen to generate weight loss programs.

This is that program.

Want this program personalized for you? Generate your free weight loss program in 60 seconds. No signup required.

The Weight Loss Training System

Losing weight efficiently requires high intensity intervals and metabolic stress. That means:

• HIIT protocol (High Intensity Interval Training)
• Short work intervals (30-45 seconds)
• Minimal rest between exercises (15-45 seconds)
• Circuit format to maximize calorie burn

Training Parameters

The 4-Week HIIT Program

Format: Full Body HIIT Circuits Circuit Type: Alternate (rotate through all exercises, then repeat laps) Sessions per week: 4

Weekly Schedule

Session 1 — Cardio Power Circuit

Pattern: CARDIO → CARDIO → ABS → CARDIO → CARDIO → SHEATHING

Format: Complete all 6 exercises in sequence (1 lap), rest, then repeat for 2-4 laps total.

Exercise	Work Time	Rest	Demo
Burpees	30-45s	45s
Mountain Climber	30-45s	45s
Abdominal Crunch	30-45s	45s
Jumping Jack	30-45s	45s
High Knees	30-45s	45s
Plank	30-45s	90s

Lap Rest: 90s (Beginner) / 75s (Intermediate) / 60s (Advanced)

Focus: Maximum calorie burn through explosive movements, with core work integrated for complete fat burning.

Session 2 — Explosive Lower Body Circuit

Pattern: CARDIO → CARDIO → CARDIO → CARDIO → ABS → ABS

Format: Complete all 6 exercises in sequence (1 lap), rest, then repeat for 2-4 laps total.

Exercise	Work Time	Rest	Demo
Jump Squat	30-45s	45s
Butt Kicks	30-45s	45s
Box Lunges	30-45s	45s
Alternating Lateral Step Jump	30-45s	45s
Oblique Crunches with Rotation	30-45s	45s
Alternating Abdominal Flutters	30-45s	90s

Lap Rest: 90s (Beginner) / 75s (Intermediate) / 60s (Advanced)

Focus: Lower body plyometrics to burn maximum calories, finishing with targeted core work for definition.

Session 3 — Total Body Metabolic Circuit

Pattern: CARDIO → CARDIO → ABS → CARDIO → CARDIO → SHEATHING

Format: Complete all 6 exercises in sequence (1 lap), rest, then repeat for 2-4 laps total.

Exercise	Work Time	Rest	Demo
Jump Rope	30-45s	45s
Shadow Boxing	30-45s	45s
Cross-Arm Crunch	30-45s	45s
Mountain Climber	30-45s	45s
Burpees	30-45s	45s
Dynamic Superman Plank	30-45s	90s

Lap Rest: 90s (Beginner) / 75s (Intermediate) / 60s (Advanced)

Focus: Full-body fat burning with cardio variety and dynamic core work.

Working out at home? WorkoutGen adapts this program to your space — no equipment needed, just bodyweight.

Session 4 — Core Power & Cardio Blitz

Pattern: CARDIO → ABS → CARDIO → SHEATHING → CARDIO → CARDIO

Format: Complete all 6 exercises in sequence (1 lap), rest, then repeat for 2-4 laps total.

Exercise	Work Time	Rest	Demo
High Knees	30-45s	45s
Swiss Ball Crunch	30-45s	45s
Jumping Jack	30-45s	45s
Side Plank Leg Abduction	30-45s	45s
Alternating Jump Rope	30-45s	45s
Burpees	30-45s	90s

Lap Rest: 90s (Beginner) / 75s (Intermediate) / 60s (Advanced)

Focus: Mix of explosive cardio and targeted core work to maximize fat burn and strengthen the midsection.

HIIT Progression System

Weight loss requires progressive intensity. Here’s how the program adapts:

Block-Based Progression (12 sessions per block):

• Block 1 (Sessions 1-12): Base intervals, focus on form
• Block 2 (Sessions 13-24): +3s work time, -2s rest
• Block 3 (Sessions 25-36): +3s work time, -2s rest, +1 lap
• Block 4 (Sessions 37-48): Deload (-20% progression)

When to Advance:

• Work Time: Increases by 3 seconds every 12 sessions (max 90s)
• Rest Time: Decreases by 2 seconds every 12 sessions (min 25s)
• Lap Count: Adds 1 lap every 3 blocks (max 6 laps)
• Effort Level: Stays at 85-93% throughout

The Secret Sauce: Adaptive Intensity

WorkoutGen uses a Capacity Score system for real-time adjustments:

• After each session, rate how it felt
• Too easy? Work time increases, rest decreases
• Too hard? Work time decreases, rest increases
• The asymmetric adjustment prevents you from taking it too easy while protecting from burnout

This creates personalized HIIT progression—not arbitrary “add 5 seconds every week” rules that ignore your actual recovery.

Nutrition for Weight Loss

Training is only half the equation. For fat loss:

Common Mistakes

Eating too little. Extreme deficits slow metabolism and burn muscle. A 300-500 kcal deficit is optimal for fat loss while preserving muscle.

Not going hard enough. HIIT requires actual high intensity (85-93% effort). If you’re comfortable during work intervals, you’re not pushing hard enough.

Skipping rest periods. Rest intervals are scientifically calculated. Cutting them short reduces workout effectiveness and increases injury risk.

Doing HIIT every day. Recovery is when fat loss happens. 4 sessions per week with 3 rest days is optimal. More ≠ better.

Neglecting protein. Without adequate protein (1.6-2.0g/kg), you’ll lose muscle along with fat. Muscle is what gives you a toned, defined look.

FAQ

How long until I see results?

With proper nutrition and training: noticeable energy boost in 1-2 weeks, visible fat loss in 4-6 weeks, significant transformation in 12-16 weeks. Rate of loss: 0.5-1kg per week is healthy and sustainable.

Can I do this program at home?

Absolutely! All exercises are bodyweight-based. You need:

• A small space (2m × 2m)
• Optional: Jump rope, exercise mat

WorkoutGen automatically adapts the program to your space and available equipment.

What if I can only train 3 days per week?

You can still do HIIT 3x per week with rest days in between:

• Monday: Session 1
• Wednesday: Session 2
• Friday: Session 3

Or let WorkoutGen generate a 3-day program optimized for your schedule.

Should I do additional cardio?

No. HIIT is already high-intensity cardio. Adding more will lead to overtraining and burnout. Focus on the 4 sessions per week. If you want to move more, add walking (10k steps daily).

How hard should I push during work intervals?

85-93% effort means you should be breathing hard and unable to hold a conversation. By the last 10 seconds of each interval, you should be pushing your limit. Recovery happens during rest periods, not work periods.

What about rest days?

Absolutely essential. Fat loss and muscle recovery happen during rest, not during training. Stick to the schedule: 4 HIIT sessions, 3 rest days. Sleep 7-9 hours per night for optimal results.

References

[1] Boutcher, S.H. “High-intensity intermittent exercise and fat loss.” Journal of Obesity, 2011.

[2] Gibala, M.J. et al. “Physiological adaptations to low-volume, high-intensity interval training in health and disease.” Journal of Physiology, 2012.

[3] Tremblay, A. et al. “Impact of exercise intensity on body fatness and skeletal muscle metabolism.” Metabolism, 1994.

[4] Wewege, M. et al. “The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis.” Obesity Reviews, 2017.