# Home HIIT – Advanced Bodyweight Conditioning

> A demanding 5-day bodyweight HIIT program for advanced athletes. High-volume circuits, explosive plyometrics, and minimal rest — all with zero equipment.

Goal: Fat Loss · Level: Advanced · Equipment: Bodyweight · 5 days/week · ~45 min/session · 6 weeks

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

## Overview

This advanced home HIIT plan is built for athletes who want a real challenge with no equipment. Expect high-volume circuits, explosive plyometrics, and formats that rotate between AMRAP, EMOM, and for-time — each noted at the top of the session. Pace yourself, protect your landings, and chase measurable progress every week.

## The Program

### Day 1 – Engine Builder — Engine Builder

- **Burpee** — 5 sets × 12 reps, rest 10s
- **Jump Squat** — 5 sets × 20 reps, rest 10s
- **Mountain Climber** — 5 sets × 45s, rest 10s
- **Push-Up** — 5 sets × 20 reps, rest 10s
- **Plank Jacks** — 5 sets × 45s, rest 45s

### Day 2 – Plyo Power — Plyo Power

- **Broad Jump** — 6 sets × 8 reps, rest 20s
- **Tuck Jump** — 6 sets × 12 reps, rest 20s
- **Jumping Lunge** — 6 sets × 40s, rest 20s
- **Skater** — 6 sets × 40s, rest 20s
- **Star Jump** — 6 sets × 30s, rest 30s

### Day 3 – Grind — Grind

- **Burpee** — 6 sets × 15 reps, rest 15s
- **Push-Up** — 6 sets × 20 reps, rest 15s
- **Jump Squat** — 6 sets × 20 reps, rest 15s
- **Bear Crawl** — 6 sets × 45s, rest 15s
- **Sit-Up** — 6 sets × 20 reps, rest 30s

### Day 4 – Core + Agility — Core + Agility

- **Mountain Climber** — 5 sets × 45s, rest 15s
- **High Knees** — 5 sets × 45s, rest 15s
- **Bicycle Crunch** — 5 sets × 50 reps, rest 15s
- **Russian Twist** — 5 sets × 40 reps, rest 15s
- **High Plank** — 5 sets × 60s, rest 45s

### Day 5 – Full Send — Full Send

- **Burpee** — 4 sets × 15 reps, rest 10s
- **Jumping Jacks** — 4 sets × 50s, rest 10s
- **Jump Squat** — 4 sets × 20 reps, rest 10s
- **Tuck Jump** — 4 sets × 15 reps, rest 10s
- **Flutter Kicks** — 4 sets × 50s, rest 20s

## FAQ

### Who is this for?

Advanced trainees with a strong conditioning base who can maintain form under fatigue. If in doubt, start with the intermediate plan.

### What is EMOM?

Every Minute On the Minute — you begin each movement at the top of a new minute and rest with whatever time is left. It self-regulates intensity as fatigue builds.

### Five days is a lot — how do I recover?

Prioritise sleep, protein, and hydration. Deload or take an extra rest day whenever performance drops or soreness lingers.

## Safety notes

This plan is genuinely demanding. Warm up fully, keep plyometric landings soft, and stop a set the moment form degrades — quality reps drive results and prevent injury. Deload every 4th week if needed.