Cardio & HIIT program · Beginner
HIIT 3-Day
Three high-intensity interval sessions per week. Short work intervals with rest. Builds fitness and work capacity. Suitable for beginners who can handle bursts of effort.
- Sessions / week
- 3
- Weeks
- 4
- Exercises
- 5
Session A
Jump rope, burpees, squat jumps
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Jump Rope | 4 × 45 sec | Cardio |
| Burpees | 4 × 8-10 | Full Body |
| Squat Jumps | 4 × 12 | Legs |
| Mountain Climbers | 3 × 30 sec | Core |
Session B
Kettlebell swings, burpees, jump rope
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Kettlebell Swing | 4 × 15 | Full Body |
| Burpees | 4 × 6-8 | Full Body |
| Jump Rope | 4 × 60 sec | Cardio |
| Squat Jumps | 3 × 15 | Legs |
Session C
Full body HIIT circuit
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Burpees | 4 × 10 | Full Body |
| Mountain Climbers | 4 × 40 sec | Core |
| Squat Jumps | 4 × 12 | Legs |
| Jump Rope | 3 × 45 sec | Cardio |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is HIIT 3-Day?
HIIT 3-Day is 3 sessions per week, run for 4 weeks.
Is HIIT 3-Day good for beginners?
Yes. HIIT 3-Day is rated beginner in RepEight and sticks to a manageable number of exercises per session.
How do I track HIIT 3-Day?
Open HIIT 3-Day in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
Similar programs
Cardio & HIIT · Beginner
Conditioning 4-Day
Four mixed cardio sessions per week. Variety of modalities: jump rope, bodyweight, kettlebell. Good for general fitness and recovery between strength days.
4× per week · 4 weeks
Cardio & HIIT · Intermediate
Cardio & Core 3-Day
Three sessions per week: cardio blocks plus core finishers. Good for athletes or anyone wanting conditioning and a stronger midsection.
3× per week · 4 weeks
Hybrid · Beginner
4-Week Hybrid Builder
Four weeks of mixed strength and conditioning. Each session starts with compound lifts, then finishes with a short conditioning block (bodyweight or cardio).
3× per week · 4 weeks
Run HIIT 3-Day in RepEight.
Every session pre-loaded, your weights remembered, PRs tracked automatically.
Scan to download