A 4-day gym HIIT program mixing dumbbells, kettlebells, box jumps, and battle ropes into dense metabolic circuits for serious fat loss and conditioning.
This intermediate gym HIIT plan blends dumbbells, kettlebells, box jumps, and battle ropes into dense metabolic circuits. Loaded conditioning burns serious calories while building full-body strength. Each session carries a format cue — AMRAP, for-time, or rounds — at the top, so you always know how to attack it.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Thruster | 4 × 12 · superset A | 15s |
| Kettlebell Swing | 4 × 20 · superset A | 15s |
| Box Jumps | 4 × 12 · superset A | 15s |
| Burpee | 4 × 10 · superset A | 15s |
| Battle Ropes | 4 × 30s · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 4 × 15 · superset A | 15s |
| Kettlebell Swing | 4 × 20 · superset A | 15s |
| Box Jumps | 4 × 12 · superset A | 15s |
| Reverse Lunge | 4 × 10 per side · superset A | 15s |
| Flutter Kicks | 4 × 40s · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Push Press | 4 × 12 · superset A | 15s |
| Renegade Row | 4 × 8 per side · superset A | 15s |
| Push-Up | 4 × 15 · superset A | 15s |
| Farmers Carry | 4 × 40s · superset A | 15s |
| Battle Ropes | 4 × 30s · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 5 × 12 · superset A | 20s |
| Kettlebell Swing | 5 × 20 · superset A | 20s |
| Box Jumps | 5 × 15 · superset A | 20s |
| Dumbbell Snatch | 5 × 8 per side · superset A | 20s |
| Sit-Up | 5 × 20 · superset A | 30s |
The Gym HIIT plan is 4 days a week, with sessions of about 45 minutes, over 6 weeks.
The Gym HIIT plan is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Dumbbells, a kettlebell, a plyo box, and battle ropes if available. Most movements can be scaled if a piece is missing.
Moderate loads you can move fast with clean form for the full circuit. If your pace collapses, the weight is too heavy.
Yes — loaded HIIT circuits keep your heart rate high and recruit more muscle, driving a strong calorie burn during and after the session.
Warm up and rehearse the loaded movements light first. Keep box-jump landings soft and step down between reps if fatigued. Drop the load or reps before form breaks. Hydrate throughout.
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