Lunes
40 min · Alta| exercises | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 4 | 15, 15, 15, 15 | 60s |
| Mountain Climbers | 4 | 30s, 30s, 30s, 30s | 30s |
| Clap Push-ups | 4 | 12, 12, 12, 12 | 60s |
| Jump Squats | 4 | 20, 20, 20, 20 | 60s |
| High Knees | 4 | 30s, 30s, 30s, 30s | 30s |
Fat Loss
HIIT Fat Burn
High-density routine with short rest periods to maximize caloric expenditure and the EPOC effect. Circuits combining strength and metabolic cardio.
Intermediate
4 days/week
160 min/week
17 exercises
Plans
The full week
Every exercise links to its entry with the animation and detailed execution.
Martes
40 min · Alta| exercises | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 4 | 10, 10, 10, 10 | 60s |
| Knee Raises (Bar) | 4 | 20, 20, 20, 20 | 30s |
| Jumping Lunges | 4 | 16, 16, 16, 16 | 60s |
| Push-ups | 4 | 20, 20, 20, 20 | 45s |
| Burpees | 3 | 12, 12, 12 | 60s |
Jueves
40 min · Alta| exercises | Sets | Reps | Rest |
|---|---|---|---|
| Chin-ups | 4 | 12, 12, 12, 12 | 45s |
| Dips on Bars | 4 | 15, 15, 15, 15 | 45s |
| Air Squat | 4 | 30, 30, 30, 30 | 45s |
| Plank Hold | 4 | 45s, 45s, 45s, 45s | 30s |
| Mountain Climbers | 3 | 30s, 30s, 30s | 30s |
Viernes
40 min · Alta| exercises | Sets | Reps | Rest |
|---|---|---|---|
| V-Ups | 4 | 20, 20, 20, 20 | 30s |
| Burpees | 4 | 15, 15, 15, 15 | 60s |
| Australian Pull-ups | 4 | 20, 20, 20, 20 | 45s |
| Lunges | 4 | 20, 20, 20, 20 | 45s |
| Close Push-ups | 4 | 15, 15, 15, 15 | 45s |
Related
Other plans
Would you rather have one built for you?
These plans are good starting points. The app builds one from your real score per chain and the equipment you own.
Free download · Pro optional from €4.99/month