Program Description
I created this to reduce fat loss. Goal is for 4% bfp in 2 months.
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout30 minutes
- CreatedMay 18, 2025 08:43
- Last EditedSep 12, 2025 10:15
Summary
Transform your body in just 6 weeks with this intense HIIT program designed for effective fat loss. Committing to three sessions a week, you'll engage in a dynamic mix of bodyweight exercises like Jumping Jacks, Squats, and Mountain Climbers, ensuring a full-body workout that torches calories and builds strength. Each session is structured with supersets to maximize your effort and keep your heart rate elevated, all from the comfort of your home. Get ready to sweat, challenge yourself, and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
19.3%
Other
18.4%
Quadriceps
12.5%
Chest
10.5%
Glutes
10%
Triceps
8.4%
Hamstrings
7.5%
Front Delts
6.3%
Adductors
5%
Stretching
2%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Jack1 Set
30 secs
-
1B
Arm Circle1 Set
30 secs
-
1C
Run1 Set
30 secs
-
1D
Squat (Bodyweight)1 Set
30 secs
-
1E
Light Jog1 Set
30 secs
-
2A
Squat (Bodyweight)4 Sets
40 secs
-
2B
Push Up4 Sets
40 secs
-
2C
Mountain Climber4 Sets
40 secs
-
2D
Jumping Jack4 Sets
40 secs
-
2E
Plank4 Sets
40 secs
-
3A
Stretching1 Set
5 mins
@6
Day 2
1A
Jumping Jack1 Set
30 secs
-
1B
Arm Circle1 Set
30 secs
-
1C
Run1 Set
30 secs
-
1D
Squat (Bodyweight)1 Set
30 secs
-
1E
Light Jog1 Set
30 secs
-
2A
Squat (Bodyweight)4 Sets
40 secs
-
2B
Push Up4 Sets
40 secs
-
2C
Mountain Climber4 Sets
40 secs
-
2D
Jumping Jack4 Sets
40 secs
-
2E
Plank4 Sets
40 secs
-
3A
Stretching1 Set
5 mins
@6
Day 3
1A
Jumping Jack1 Set
30 secs
-
1B
Arm Circle1 Set
30 secs
-
1C
Run1 Set
30 secs
-
1D
Squat (Bodyweight)1 Set
30 secs
-
1E
Light Jog1 Set
30 secs
-
2A
Squat (Bodyweight)4 Sets
40 secs
-
2B
Push Up4 Sets
40 secs
-
2C
Mountain Climber4 Sets
40 secs
-
2D
Jumping Jack4 Sets
40 secs
-
2E
Plank4 Sets
40 secs
-
3A
Stretching1 Set
5 mins
@6