4-Week HIIT and Cardio Program

This self-paced 4-week fitness program combines HIIT workouts, cardio, active recovery, and rest to build strength and cardiovascular endurance with the equipment you already have. Three guided HIIT videos use flexible weight options including dumbbells, barbells, kettlebells, or bodyweight modifications. Each week includes two dedicated walk, jog, or run days of at least 1.5 miles, a light core and yoga recovery session on Saturday, and a full rest day on Sunday. The plan is designed to fit real life while providing a clear weekly training structure.