HIIT

Phase 1 (1:4): Weeks 1-2

15 seconds: High-intensity exercise

60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 15-second high-intensity blast.

Total time: 14 minutes
Phase 2 (1:2): Weeks 3-4

30 seconds: High-intensity exercise

60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 30-second high-intensity blast.

Total time: 17 minutes
Phase 3 (1:1): Weeks 5-6

30 seconds: High-intensity exercise

30 seconds: Rest or low-intensity exercise

Repeat another 11 times, followed by a final 30-second high-intensity blast.

Total time: 18.5 minutes
Phase 4 (2:1): Week 7-8

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat another 25 times, followed by a final 30-second high-intensity blast.

Total time: 20 minutes
YOGA
Running
Surya Namaskar
Jump Rope

Exercises to do

Squat

Bench

Deadlift

OHP

Clean & Jerk

Snatch

Pullup

Dip

Rows

Other