This program is designed for intermediates, whose goal it is, to lose fat, gain stamina and get stronger. You get 16 Workouts based on high intensity interval training. These workouts are part of the 3 Months HIIT program. The workouts are challenging but fun and are a quick way to see results.

Requirements for Home workout:

Gym mat, chair or a stool for elevation, bath towel, backpack or a bag (filled with books, water bottle or grain packs) and minimum two pairs of dumbbell (one heavy one light weight, e.g. 7.5kg and 4.0kg or 5.0kg and 3.0kg)

Requirements for Gym Workout:

Workouts:

Phase 1 from HIIT program: Intermediate HIIT. These 4 weeks are a good mix of cardio and weight training with a high intensity. Every day is a different workout. Some days are body part duos and some are total body workouts.