Personalized HIIT & Nutrition Plan

The ultimate plan to maximize fat burning and boost your metabolism.

Step 1 of 3

Step 1: Core Metrics

Name

Gender

Male Female

Age

Weight (kg)

Height (cm)

Step 2: Your Fitness Level

How would you describe your current fitness level?

Beginner(New to exercise) Intermediate(Exercise regularly) Advanced(Very experienced)

Step 3: Your Primary Goal

What is your main objective?

Fat Loss Improve Fitness

Your HIIT & Nutrition Plan, !

Combine this workout with your nutrition targets for maximum results.

Your Weekly HIIT Protocol

Frequency: Perform this workout times per week on non-consecutive days (e.g., Mon, Wed, Fri).

Structure: For each exercise, work for seconds, then rest for seconds. Complete all rounds for one exercise before resting for 60 seconds and moving to the next.

Your 4-Exercise Circuit:

• Exercise 1: Burpees ( rounds)
• Exercise 2: High Knees ( rounds)
• Exercise 3: Mountain Climbers ( rounds)
• Exercise 4: Squat Jumps ( rounds)

Daily Nutrition Targets

Target Calories

Protein Goal

Hydration

Disclaimer: HIIT is intense. Listen to your body, and always consult with a healthcare professional before starting a new, high-intensity exercise program.