8 WEEKS
BODYWEIGHT HIIT
PROGRAM
ALL YOU NEED IS 30 MINUTES.
HIIT WORKOUT PROGRAM
This is an online FULL-BODYWEIGHT based program designed for your convenience. A program you can carry out anywhere & anytime, whether it be inside your home, gym or outdoors.
This program has precisely been designed to help you shed fat and get fit all under less than 35 minutes a workout!
This program has also been designed to its best ability to provide the right level of intensity & comfort to you, so it doesn’t matter where your current fitness level stands. You can get started right away!
OVERVIEW
OF THE WORKOUT STRUCTURE
HIIT TRAINING STYLE
(High Intensity Interval Training)
BODYWEIGHT TRAINING
TIMED SET FORMAT
DIFFERENT INTENSITY LEVEL GUIDES
(Easy, Intermediate, Hard & Extreme)
8 DIFFERENT WORKOUTS
(Progressive overload & complexity of the exercises)
TIME:
Each workout session will last no longer than 30 minutes.
(Given that you strictly follow the guide)
FREQUENCY:
Recommended to workout 4 times a week but no more than 6.
(This is highly dependent on your current level of fitness as well your
participation in other physical activities/workouts/sports.)
ALL IN ONE APP!
With everything in one app, your workout is just few clicks away.
One of the main objectives of this HIIT program is to provide a convenient and time efficient workouts. In order to save your time while still getting a great workout, this app has everything that you need. Features including the main workouts with demonstration videos, integrated time/stopwatch, nutrition coaching materials as well as progress tracking features.
All you’ve got to do is get up and get moving!
HOW DOES IT WORK?
1. Once you’ve been enrolled, you will receive your login details for the app.
2. In the app, you’ll find 8 workouts named as week1-8; 1 circuit for each week.
3. When you start your workout, it will take you through series of exercises.
4. The workouts are set as circuits. Each circuit consists of 8 exercises.
5. You exercise based on the intensity level you’ve chosen.
Integrated ‘Interval Timer’ is available.
Demonstration videos are available for every exercise.
Don’t worry, there is a full tutorial video on how to access the program in the app!
If you still need further help, you can always get in touch for more information.
YOUR TRAINER
Anmol Rai
Personal Trainer & Nutritionist
Farnborough, Hampshire, UK
W: kineticsteps.com
E: [email protected]
P: (+44) 07525 293 182
FAQ
Most frequent questions and answers
You will have 9 weeks to complete the program upon registration. After this period, you will no longer have access to the app. HOWEVER, you can save/print the program during this course of program.
This depends on you. Recommendations and guidelines are provided for optimal results. 4 days of main HIIT workout, 2 days of active recovery and a day of full passive recovery. (given that you are not doing any other strenuous exercises).
Of course! However, be mindful about the amount of stress you are putting on your body. If you are carrying out different strenuous (especially heavy resistance) workouts, I’d recommend you reduce the frequency of this workout. For example, instead of doing 4x a week, maybe reduce it to 3x or even 2x, depending on the intensity of your other workout.
I will say, listen to your body. If there are certain exercises you cannot perform (with proper technique), I would regress it down into a more doable and simpler version. For example, if you can’t perform a full push up, do a kneel push up and if you can’t do a kneel push up, do a plank. Take this as an opportunity to be creative and learn to adapt.
If you still need help or more guidance, always reach out to me. Last thing you want is an injury from performing exercises with poor technique/form. You may send me a message via app or whatsapp and I will do my best to get back to you asap.
One of the good things about this program is that you have the freedom of scheduling the workouts on the days that works best for you. If you miss or are not able to carry out your workout as planned on certain days, make it up on another day or reschedule your days better to avoid similar issues again.
If you have more questions, feel free to send me a message.
Anmol Rai, Kinetic Steps
Personal Trainer & Nutrition Coach
Farnborough, Hampshire, England, UK.
Phone: (+44) 7525293182
Email: [email protected]