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Body Fat Loss - HIIT

by
57 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
    Jul 01, 2025 12:55

Summary

Transform your body in just 6 weeks with this high-intensity interval training (HIIT) program designed specifically for fat loss. Comprising three sessions each week, you'll engage in dynamic bodyweight exercises like Jumping Jacks, Squats, and Mountain Climbers that elevate your heart rate and torch calories. Each workout is structured to maximize efficiency, combining strength and cardio elements to help you shed fat while building endurance. No gym? No problem—this program is perfect for at-home training, allowing you to sweat it out wherever you are!
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4.8 Stars with 10, 000+ Ratings
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