This Workout Program Will Give You the Ultimate HIIT Challenge

Posted by author February 20, 2025 Fitness

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YOU KNOW YOU need muscle… and you need to burn calories. Everyone needs more strength, too—and we can all use a little more athleticism. But you don’t have hours upon hours upon hours to chase all these goals in the gym, do you?

Enter Ultimate HIIT. Our newest training program delivers four 20-minute-or-less workouts that leverage the science-backed high-intensity interval training protocol to torch calories and build muscle, fast. Best of all, it’s free for Men’s Health MVP Premium members. Keep scrolling for follow-along videos of each workout, plus a four-week training schedule to get started now.

JOIN MVP PREMIUM TO GET THE WORKOUTS

WHAT THIS WORKOUT WILL DO FOR YOU

Few training styles let you hit multiple fitness goals at once, but for years, HIIT has been an exception to that rule. No, HIIT workouts won’t transform you into Chris Hemsworth. But by pushing you to work near your maximum heart rate, they can help you efficiently burn calories and often spark fat loss. In the process, you’ll quietly hone your cardio and may even find yourself getting stronger, too.

As expert trainer Gerren Liles, NASM, shows you in this program and the accompanying bonus workouts, high-intensity interval training is also as fun as working out can get. You’ll get four electric workouts from Liles—along with six more bonus workouts that you can slot in the mix to vary your training.

You’ll blast CALORIES while having TONS OF FUN—in less than 20 MINUTES a day.

YOUR COACH

Philip Friedman

YOU’VE DONE WORKOUTS before—but never like this. Gerren Liles, NASM, is one of fitness’s most game-changing trainers, a creative and inventive coach who pushes you to your limits with ultra-fun exercises and training plans that challenge your body and keep your mind guessing.

Liles has run group classes at Barry’s Bootcamp and Equinox, and he’s also competed in Hyrox’s functional fitness competitions. He brings that wealth of knowledge—and serious energy!—to every single Ultimate HIIT workout.

YOUR ULTIMATE HIIT WORKOUTS

Total-Body Dumbbell Blast

Lower Body Bodyweight Blast

Upper Body Dumbbell Burner

Upper Body Bodyweight Blast

BONUS WORKOUTS

WANT MORE HARD-HIITing action? Whenever you want a different workout experience, do one of these six 15-minute sessions from Liles instead.

Lower Body Dumbbells

Upper Body Realness

Total-Body Single Dumbbell

Bodyweight Lower

Bodyweight Upper

Bodyweight Total

YOUR 4-WEEK WORKOUT SCHEDULE

You can do these workouts whenever you want, but here’s the best way to tackle the next four weeks for peak calorie-blasting and muscle-building potential.

WEEK 1

SUNDAY: Rest
MONDAY: Total-Body Dumbbell Blast
TUESDAY: Rest
WEDNESDAY: Lower-Body Bodyweight Blast
THURSDAY: Upper-Body Dumbbell Burner
FRIDAY: Rest
SATURDAY: Upper-Body Bodyweight Blast

WEEK 2

SUNDAY: Rest
MONDAY: Total-Body Dumbbell Blast
TUESDAY: Rest/(Optional) 15-Minute Workout of Your Choice
WEDNESDAY: Lower-Body Bodyweight Blast
THURSDAY: Upper-Body Dumbbell Burner
FRIDAY: Rest/(Optional) 15-Minute Workout of Your Choice
SATURDAY: Upper-Body Bodyweight Blast

WEEK 3

SUNDAY: Rest
MONDAY: Total-Body Dumbbell Blast
TUESDAY: (Optional) 15-Minute Workout of Your Choice
WEDNESDAY: Lower-Body Bodyweight Blast
THURSDAY: Upper-Body Dumbbell Burner
FRIDAY: (Optional) 15-Minute Workout of Your Choice
SATURDAY: Upper-Body Bodyweight Blast

WEEK 4

SUNDAY: Rest
MONDAY: Total-Body Dumbbell Blast
TUESDAY: (Optional) 15-Minute Workout of Your Choice
WEDNESDAY: Lower-Body Bodyweight Blast
THURSDAY: Upper-Body Dumbbell Burner
FRIDAY: (Optional) 15-Minute Workout of Your Choice
SATURDAY: Upper-Body Bodyweight Blast

WHAT YOU GET WHEN YOU JOIN

MEN’S HEALTH MVP is a community of guys who are passionate about building their physical, mental, and emotional fitness, just as you are. And our MVP program is about giving you as many tools as possible to make that possible. Our Ultimate HIIT program is just the start of a vast array of features that’ll help you become your best self.

Access hundreds of streaming video workouts on the All Out Studio app
Hit your goals with curated training plans for every fitness level
Unlock all stories, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at menshealth.com
Get every print issue delivered straight to your mailbox
Receive a weekly members-only newsletter with deep insights from MH’s fitness experts

JOIN MVP PREMIUM