# Home HIIT – Intermediate No-Equipment Conditioning

> A 4-day bodyweight HIIT program for those with a base level of fitness. Denser circuits, shorter rest, and a mix of plyometric and core work — no equipment needed.

Goal: Fat Loss · Level: Intermediate · Equipment: Bodyweight · 4 days/week · ~40 min/session · 6 weeks

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

## Overview

This intermediate home HIIT plan steps up the intensity with denser circuits, plyometric power moves, and shorter rest. Each day carries a different format cue — AMRAP, for-time, or straight rounds — noted at the top of the session. No equipment is required, so you can train hard anywhere.

## The Program

### Day 1 – Full Body Blast — Full Body Blast

- **Burpee** — 4 sets × 10 reps, rest 15s
- **Jump Squat** — 4 sets × 15 reps, rest 15s
- **Push-Up** — 4 sets × 12-15 reps, rest 15s
- **Mountain Climber** — 4 sets × 40s, rest 15s
- **Plank Jacks** — 4 sets × 30s, rest 60s

### Day 2 – Lower Power — Lower Power

- **Jump Squat** — 4 sets × 15 reps, rest 15s
- **Jumping Lunge** — 4 sets × 40s, rest 15s
- **Skater** — 4 sets × 40s, rest 15s
- **Glute Bridge** — 4 sets × 20 reps, rest 15s
- **Flutter Kicks** — 4 sets × 40s, rest 60s

### Day 3 – Upper + Core — Upper + Core

- **Push-Up** — 4 sets × 15 reps, rest 15s
- **Bear Crawl** — 4 sets × 40s, rest 15s
- **Inchworm** — 4 sets × 10 reps, rest 15s
- **Bicycle Crunch** — 4 sets × 40s, rest 15s
- **High Plank** — 4 sets × 45s, rest 60s

### Day 4 – Metcon Finisher — Metcon Finisher

- **Burpee** — 5 sets × 10 reps, rest 20s
- **Jumping Jacks** — 5 sets × 40s, rest 20s
- **Tuck Jump** — 5 sets × 12 reps, rest 20s
- **Russian Twist** — 5 sets × 30 reps, rest 20s
- **Sit-Up** — 5 sets × 15 reps, rest 30s

## FAQ

### Is this too advanced for a beginner?

The pace and volume assume a base level of fitness. If you are new to HIIT, start with the beginner home plan first.

### What does AMRAP mean?

As Many Rounds As Possible — you repeat the circuit continuously with minimal rest to accumulate work. Here we cap it at a set number of rounds for structure.

### Can I do this 4 days in a row?

Spread the 4 days across the week with at least one rest day between the harder sessions to recover.

## Safety notes

Warm up thoroughly. Keep landings soft and controlled on all plyometric moves. Scale burpees and jumps down if your form breaks down. Stop if you feel sharp pain, and hydrate throughout.