We focus a lot on high level HIIT training at ToughsHIIT.com, but we realise some people want other things. This workout plan is for those of you that want to lose weight in general. It may be that you’re new to fitness. Or maybe you want to get slim for Summer. Either way this 14 day weight loss plan will get you fitter, healthier and looking great for Summer!
The plan is a 5 day per week training plan, but runs over 2 weeks and includes 2 rest days per week. We structured it over 2 weeks as it gives recovery between cardio and resistance days and alternates between these.
ToughsHIIT 14 Day Weight Loss Plan
Day 1
MICT (Moderate Intensity Continuous Training):
Run at a sustainable (60% – 70% max effort) pace for 30 – 40 minutes.
If you are totally new and can’t run continually for this time, stagger it. For example, if you are only able to run for 1 minute, then do as follows:
Run 1 minute, walk 2 minutes. (Repeat 10 times to total 30 minutes).
Day 2
Upper Body Resistance:
Perform the following exercises to failure. Rest for 1 minute between exercises:
- Push-ups
- Sit-ups
- Tricep Dips
- Russian Twists
If you can’t do full push-ups try to do them on your knees, or elevate your upper body by pushing off a wall or the sofa.
Repeat the full circuit 3 times.
Day 3
HIIT Sprint Circuit:
This can be done over a 60 m / 100 m / 200 m distance. This depends on your current level of fitness.
From a standing start, sprint your chosen distance at max effort.
Slowly walk back to the start and repeat until you have completed 6 – 10 sprints depending on your current fitness level.
If you need extra recovery between sprints rest for 1 minute before the next sprint.
Day 4
Rest
Day 5
Upper / Lower Body Resistance:
Perform the following exercises for 1 minute max effort (AMRAP):
- Push-ups
- Russian Twists
- Lunges
- Tricep Dips
- Air Squats
Rest for 30 seconds between each exercise.
Repeat the circuit 3 times.
Day 6
MICT:
Run for 20 minutes at an intermediate pace – (70% max effort).
If you can’t run continuously for 20 minutes, alternate with 1 minute running / 1 minute walking. Repeat this 10 times (20 minutes).
Day 7
Rest
Day 8
Lower Body Resistance:
Perform the following exercises for 1 minute (AMRAP):
- Air Squats
- Jumping Lunges
- Hip Raises
- Jump Squats
- Calf Raises
- Lunges
Rest for 30 seconds between sets.
Repeat the circuit 3 times.
Day 9
MICT:
Run for 20 minutes at an intermediate pace – (70% max effort).
If you can’t run continuously for 20 minutes, alternate with 1 minute running / 1 minute walking. Repeat this 10 times (20 minutes).
Day 10
Rest
Day 11
Upper Body Resistance:
Perform the following exercises for 1 minute max effort (AMRAP):
- Push-ups
- Russian Twists
- Tricep Dips
- Wide Arm Push-ups
- Plank
Rest for 30 seconds between each exercise.
Repeat the circuit 3 times.
Day 12
HIIT Circuit (Tabata):
Complete the following exercises with no rest between each:
- High Knees (40 seconds)
- Air Squats (40 seconds)
- Burpees (40 seconds)
- Jumping Jacks (40 seconds)
When complete, rest for 30 seconds.
Repeat the circuit 4 times, lowering the time by 10 seconds after each complete circuit – 40 secs, then 30 secs, then 20 seconds, then finally 10 seconds.
Day 13
Upper Body Resistance:
Perform the following exercises for 1 minute (AMRAP):
- Tricep Dips
- Wide Arm Push-ups
- Walk-Out to Push-ups
- Plank
- Push-ups
Recover for 30 seconds minute between each exercise.
Repeat the circuit 3 times.
Day 14
Rest
Well Done!
That is the full 14 day weight loss plan. The plan is structured so it can be repeated in cycles. The more you progress you should be able to push yourself harder. If you enjoy it let us know. Maybe post about your progress on social media. Use the hashtags #ToughsHIIT #14DayPlan #Weightloss and keep us up to date. We love hearing from you!
As always follow us on Twitter and Instagram! And check out the Workouts page and YouTube channel for more workouts!
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