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Body Fat Loss - HIIT

by
23 athletes joined

Program Description

I created this to reduce fat loss. Goal is for 4% bfp in 2 months.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 01, 2025 06:35
  • Last Edited
    Feb 20, 2025 09:14
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
4
40 secs
-
2B
Push Up
4
40 secs
-
2C
Mountain Climber
4
40 secs
-
2D
Jumping Jack
4
40 secs
-
2E
Plank
4
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
4
40 secs
-
2B
Push Up
4
40 secs
-
2C
Mountain Climber
4
40 secs
-
2D
Jumping Jack
4
40 secs
-
2E
Plank
4
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
4
40 secs
-
2B
Push Up
4
40 secs
-
2C
Mountain Climber
4
40 secs
-
2D
Jumping Jack
4
40 secs
-
2E
Plank
4
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
4
40 secs
-
2B
Push Up
4
40 secs
-
2C
Mountain Climber
4
40 secs
-
2D
Jumping Jack
4
40 secs
-
2E
Plank
4
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
4
40 secs
-
2B
Push Up
4
40 secs
-
2C
Mountain Climber
4
40 secs
-
2D
Jumping Jack
4
40 secs
-
2E
Plank
4
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
4
40 secs
-
2B
Push Up
4
40 secs
-
2C
Mountain Climber
4
40 secs
-
2D
Jumping Jack
4
40 secs
-
2E
Plank
4
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
30 secs
-
1B
Arm Circle
1
30 secs
-
1C
Run
1
30 secs
-
1D
Squat (Bodyweight)
1
30 secs
-
1E
Light Jog
1
30 secs
-
2A
Squat (Bodyweight)
6
40 secs
-
2B
Push Up
6
40 secs
-
2C
Mountain Climber
6
40 secs
-
2D
Jumping Jack
6
40 secs
-
2E
Plank
6
40 secs
-
3A
Stretching
1
5 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1A
Jumping Jack
1 Set
30 secs
-
1B
Arm Circle
1 Set
30 secs
-
1C
Run
1 Set
30 secs
-
1D
Squat (Bodyweight)
1 Set
30 secs
-
1E
Light Jog
1 Set
30 secs
-
2A
Squat (Bodyweight)
4 Sets
40 secs
-
2B
Push Up
4 Sets
40 secs
-
2C
Mountain Climber
4 Sets
40 secs
-
2D
Jumping Jack
4 Sets
40 secs
-
2E
Plank
4 Sets
40 secs
-
3A
Stretching
1 Set
5 mins
@6
Day 2
1A
Jumping Jack
1 Set
30 secs
-
1B
Arm Circle
1 Set
30 secs
-
1C
Run
1 Set
30 secs
-
1D
Squat (Bodyweight)
1 Set
30 secs
-
1E
Light Jog
1 Set
30 secs
-
2A
Squat (Bodyweight)
4 Sets
40 secs
-
2B
Push Up
4 Sets
40 secs
-
2C
Mountain Climber
4 Sets
40 secs
-
2D
Jumping Jack
4 Sets
40 secs
-
2E
Plank
4 Sets
40 secs
-
3A
Stretching
1 Set
5 mins
@6
Day 3
1A
Jumping Jack
1 Set
30 secs
-
1B
Arm Circle
1 Set
30 secs
-
1C
Run
1 Set
30 secs
-
1D
Squat (Bodyweight)
1 Set
30 secs
-
1E
Light Jog
1 Set
30 secs
-
2A
Squat (Bodyweight)
4 Sets
40 secs
-
2B
Push Up
4 Sets
40 secs
-
2C
Mountain Climber
4 Sets
40 secs
-
2D
Jumping Jack
4 Sets
40 secs
-
2E
Plank
4 Sets
40 secs
-
3A
Stretching
1 Set
5 mins
@6