Beginners HIIT 4 Week Program under 15 minutes

High Intensity Interval Training is well researched and back up by science to be one of the most efficient way to loss fat and get toned.

As its name goes, you do your workout intervals of high intensity workout and low intensity work.

The best thing about HIIT about from turning into a fat burning machine, is that you can do it under 15 minutes. Plus you may design your program with weights or just body weight. If you are a beginner, you can start with a beginners HIIT and you can choose simple workouts that you need not a personal training to check on your form.

And in this post will share to you a very simple progressive beginners a 4 week HIIT program that you can so under 15 minutes.


  • 30 seconds easy jog
  • 1 minute body weight squats
  • 15 seconds plank
  • No rest between rounds
  • 8 rounds
  • 4x/week


  • 20 seconds easy jog
  • 10 alternating lunges
  • 20 seconds plank
  • No rest between rounds
  • 8 rounds
  • 5x week


  • 20 seconds knee high jogs
  • 5 jump squats
  • 20 seconds rest between rounds
  • 10 rounds
  • 5x/week


  • 30 seconds easy jog in place
  • 5 jump squats
  • 20 jumping jacks
  • no rest between rounds
  • 4x/week

And thats it. If you are able to follow this, you will see results in your fitness. If you pair it with a good diet. You 100% lose fat.

Hope this helps everyone. We are in the 4 months towards the end of 2019, it is never too late to fix your fitness and put an effort to be healthy.

If you want me to be part of your fitness life, feel free to checkout my fitness plans.

And my newest addition is the 60 Minute Booty Builder 8 Week Program. Its doable and simple and delivers results. And you can do it in 60 mins tops.

Thank you for trusting and making me part of yout fitness.


Published by joanniemaryc

Strongwoman, Powerlifter, Fitness Coach

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