# Gym HIIT – Intermediate Loaded Conditioning

> A 4-day gym HIIT program mixing dumbbells, kettlebells, box jumps, and battle ropes into dense metabolic circuits for serious fat loss and conditioning.

Goal: Fat Loss · Level: Intermediate · Equipment: Dumbbells, Kettlebell, Pull Up Bar, Bodyweight · 4 days/week · ~45 min/session · 6 weeks

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

## Overview

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.

## The Program

### Day 1 – Full Body Metcon — Full Body Metcon

- **Dumbbell Thruster** — 4 sets × 12 reps, rest 15s
- **Kettlebell Swing** — 4 sets × 20 reps, rest 15s
- **Box Jumps** — 4 sets × 12 reps, rest 15s
- **Burpee** — 4 sets × 10 reps, rest 15s
- **Battle Ropes** — 4 sets × 30s, rest 60s

### Day 2 – Lower + Power — Lower + Power

- **Goblet Squat** — 4 sets × 15 reps, rest 15s
- **Kettlebell Swing** — 4 sets × 20 reps, rest 15s
- **Box Jumps** — 4 sets × 12 reps, rest 15s
- **Reverse Lunge** — 4 sets × 10 per side, rest 15s
- **Flutter Kicks** — 4 sets × 40s, rest 60s

### Day 3 – Upper + Grip — Upper + Grip

- **Dumbbell Push Press** — 4 sets × 12 reps, rest 15s
- **Renegade Row** — 4 sets × 8 per side, rest 15s
- **Push-Up** — 4 sets × 15 reps, rest 15s
- **Farmers Carry** — 4 sets × 40s, rest 15s
- **Battle Ropes** — 4 sets × 30s, rest 60s

### Day 4 – Conditioning Finisher — Conditioning Finisher

- **Burpee** — 5 sets × 12 reps, rest 20s
- **Kettlebell Swing** — 5 sets × 20 reps, rest 20s
- **Box Jumps** — 5 sets × 15 reps, rest 20s
- **Dumbbell Snatch** — 5 sets × 8 per side, rest 20s
- **Sit-Up** — 5 sets × 20 reps, rest 30s

## FAQ

### How much equipment do I need?

Dumbbells, a kettlebell, a plyo box, and battle ropes if available. Most movements can be scaled if a piece is missing.

### What weights should I use?

Moderate loads you can move fast with clean form for the full circuit. If your pace collapses, the weight is too heavy.

### Is this good for fat loss?

Yes — loaded HIIT circuits keep your heart rate high and recruit more muscle, driving a strong calorie burn during and after the session.

## Safety notes

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.