# Gym HIIT – Advanced Metabolic Conditioning

> A high-volume 5-day gym HIIT program for advanced athletes, blending barbell, dumbbell, kettlebell, and machine conditioning into brutal metabolic sessions.

Goal: Fat Loss · Level: Advanced · Equipment: Barbell, Dumbbells, Kettlebell, Cable Machine, Pull Up Bar, Bodyweight · 5 days/week · ~55 min/session · 6 weeks

Interactive version (free): https://stay-active.app/templates/hiit-gym-advanced

## Overview

This advanced gym HIIT plan blends barbell power, kettlebell conditioning, machines, and gymnastics into brutal metabolic sessions. Formats rotate through AMRAP, EMOM, for-time, and steady-state engine work — each noted at the top of the session. Move fast, stay technical under fatigue, and track measurable progress every week.

## The Program

### Day 1 – Barbell Metcon — Barbell Metcon

- **Barbell Thruster** — 5 sets × 10 reps, rest 15s
- **Kettlebell Swing** — 5 sets × 20 reps, rest 15s
- **Box Jumps** — 5 sets × 15 reps, rest 15s
- **Burpee** — 5 sets × 12 reps, rest 15s
- **Battle Ropes** — 5 sets × 30s, rest 60s

### Day 2 – Power + Ropes — Power + Ropes

- **Power Clean** — 6 sets × 5 reps, rest 20s
- **Dumbbell Snatch** — 6 sets × 8 per side, rest 20s
- **Box Jumps** — 6 sets × 15 reps, rest 20s
- **Battle Ropes** — 6 sets × 40s, rest 20s
- **Renegade Row** — 6 sets × 10 per side, rest 30s

### Day 3 – Grind — Grind

- **Dumbbell Thruster** — 6 sets × 15 reps, rest 15s
- **Burpee** — 6 sets × 15 reps, rest 15s
- **Kettlebell Swing** — 6 sets × 25 reps, rest 15s
- **Pull Ups** — 6 sets × 10 reps, rest 15s
- **Sit-Up** — 6 sets × 25 reps, rest 30s

### Day 4 – Engine — Engine

- **Rowing Machine** — 5 sets × 60s, rest 10s
- **Kettlebell Swing** — 5 sets × 25 reps, rest 10s
- **Mountain Climber** — 5 sets × 45s, rest 10s
- **Wall Ball Shot** — 5 sets × 20 reps, rest 10s
- **Plank Jacks** — 5 sets × 45s, rest 45s

### Day 5 – Full Send — Full Send

- **Burpee** — 4 sets × 15 reps, rest 10s
- **Barbell Thruster** — 4 sets × 12 reps, rest 10s
- **Box Jumps** — 4 sets × 15 reps, rest 10s
- **Kettlebell Swing** — 4 sets × 25 reps, rest 10s
- **Toes-to-Bar** — 4 sets × 12 reps, rest 20s

## FAQ

### Who is this built for?

Advanced athletes with solid barbell technique and a strong conditioning base. It assumes you can maintain form under heavy fatigue.

### Do I need olympic lifting experience?

Power cleans and thrusters feature heavily. If your technique isn't solid, scale to dumbbell variations and get coaching before loading up.

### How do I recover from 5 hard days?

Sleep, protein, hydration, and honest deloads. Cut volume or take an extra rest day whenever performance dips.

## Safety notes

This is an elite-level plan. Rehearse barbell movements light before every session, keep box-jump landings soft, and never sacrifice technique for speed under load. Deload every 4th week and stop any set the moment form breaks.