High-intensity plan combining strength and cardio to maximize calorie burn and build lean muscle over 4 weeks.
1
HIIT Kickstart
3 exercises
Chin-Up
4×30s
· Back · 20s rest
💡 High knees, max effort
Push-Up
3×10
· Chest · 60s rest
Chest Dips
3×20
· Chest · 45s rest
2
Strength Circuit
3 exercises
Push-Up
3×10
· Chest · 90s rest
Decline Push-Up
3×12
· Chest · 90s rest
Bench Press
3×12
· Chest · 60s rest
3
Active Rest
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
4
Cardio Blast
1 exercises
Chin-Up
5×40s
· Back · 15s rest
💡 Tabata style
5
Upper Body Shred
2 exercises
Push-Up
4×10
· Chest · 90s rest
Incline Bench Press
3×12
· Chest · 60s rest
6
Lower Body Burn
2 exercises
Decline Push-Up
4×12
· Chest · 90s rest
Cable Chest Flyes
3×15
· Chest · 60s rest
7
Rest & Recover
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.