HIIT Workout #1

This HIIT Workout plan is great for males between 25-30 and have a height range of between 5’6 – 6’0. Included is a meal plan that you can follow for 7 days of the week.
Daily Calories: 2,300 kcal – 2,400 kcal

Meal 1 —> Breakfast Meal 2 —> Post Workout Meal 3 —> Lunch
Meal 4 —> Snack Meal 5 —> Dinner

High Intensity Interval Training

Each workout is 20 minutes and requires only a timer.
There are four rounds per workout and each round will be 4 minutes long with a 1 minute break in between each round.
Exercise A will be completed for 20 seconds then you will rest for 10 seconds and move on to exercise B for 20 seconds and then another 10 seconds of rest. This totals 1 minute and you will repeat that 4 times to total 4 minutes.
If you do not know how to properly perform an exercise you can either research it on Google or Youtube or you can send me a message and I will happily help you.

Workout #1

Round 1
A) Jogging in Place
B) Jumping Jacks

Round 2
A) Jump Squats
B) V ups Abs

Round 3
A) Lunges
B) Table Top Heal Touches

Round 4
A) Inch Worm Push Ups
B) Burpees

Workout #2

Round 1
A) Skipping


B) High Knees

Round 2
A) Alternating Side Lunges
B) Tricep Dips

Round 3
A) Wide and Narrow Jump Squats
B) Plank Pendulum

Round 4
A) Push Up to Side Plank
B) Mountain Climbers

Workout #3

Round 1
A) Skipping


B) Jumping Jacks

Round 2
A) 180 Jump Squats
B) Reverse Crunch

Round 3
A) Push up with Shoulder Taps
B) Reverse Lunge with Single Leg Jump

Round 4
A) Plank with alternating Leg Lifts
B) Burpees with Tuck Jump

Meal Plan

DAY 1

M1
4 Eggs
2oz Ground Turkey
1/2 Cup of Chopped Zucchini 1/2 Cup of Sliced Mushroom 1/2 Cup of Spinach
1 tsp Coconut Oil

1/2 Cup of Gluten Free Oatmeal 1/2 Cup of Mixed Frozen Berries

TOTAL: 45P / 50C / 31F / 707KCAL

M2 (Post Workout or Snack)
1 Scoop of Grass Fed Whey & Water 1 Medium Banana

TOTAL: 21P / 35C / 2F / 230KCAL

M3
3 Cups of Greens
8 oz Chicken Breast
2 Cups (About 1 Medium Sweet Potato) of Roasted Sweet Potatoes 1/2 Cup of Blueberries
1 TBSP Olive Oil Salt & Pepper

TOTAL: 56P / 69C / 19F / 676KCAL

M4
1 Medium Apple
2 TBSP Almond Butter

TOTAL: 7P / 28C / 18F / 290KCAL

M5
8 oz Salmon
1 Cup of Cooked Brown Rice 2 Cups Steamed Broccoli

TOTAL: 52P / 62C / 5F / 480KCAL

DAY 2

M1
Breakfast Bowl
4 Eggs
4 Slices of Turkey Bacon
2 Cups of Kale, Sautéed
1 Cup of Roasted Sweet Potatoes
1 tsp Coconut Oil

TOTAL: 39P / 41C / 34F / 741KCAL

M2 (Post Workout or Snack)
Berry Smoothie
1 Banana
1 Cup of Frozen Berries
1 Scoop of Grass Fed Whey
1/2 Cup Almond Milk

TOTAL: 22P / 52C / 3F / 330KCAL

M3
3 Cups of Greens 1 Can of Tuna
1 Cup Cucumber
1/2 Cup of Chopped Red Onion
1/2 Avocado (Mashed up with the tuna) 2 Cups of Roasted Sweet Potatoes

TOTAL: 38P / 72C / 11F / 542KCAL

M4
Quest Bar of Choice
TOTAL: 20P / 20C / 9F / 190KCAL

M5
Bolognese
8oz 97% Lean Ground Beef
1 Large Shredded Carrot
1/2 White Onions
1/2 Cup of Coconut Milk
4 TBSP Tomato Paste
4 Cups of Spaghetti Squash 2 Cups of Steamed Broccoli
TOTAL: 58P / 73C / 29F / 760KCAL

DAY 3

M1
2 Eggs
4 Turkey Bacon Slices 1 tsp Coconut Oil

2 Ingredient Pancakes
1 Banana
2 Eggs
1 tsp Cinnamon
1 tsp Coconut Oil (for the pan)
Directions: Mash the Banana then add the eggs and the cinnamon to make the pancake batter.

TOTAL: 34P / 25C / 34F / 517KCAL

M2 (Post Workout or Snack)
1 Scoop of Grass Fed Whey & Water 1 Medium Banana

TOTAL: 21P / 35C / 2F / 230KCAL

M3
Chicken Quinoa Avocado Salad
8 oz Chicken Breast 1 Cup of Quinoa
1 Small Tomato
1/2 Cup Diced Cucumber 1/2 Avocado
Salt & Pepper to Taste

TOTAL: 60P / 52C / 18F / 609KCAL

M4
6 oz of Greek Plain Yoghourt 1/2 Cup Mixed Berries
TOTAL: 17P / 23C / 4F / 192KCAL
M5
Mexican Bowl
8oz Ground Beef
1 Cups of Roasted Sweet Potato
2 Cups Mixed Bell Peppers Sautéed
1/2 Mashed Avocado
1 tsp coconut oil
Paprika & Garlic Powder

TOTAL: 50P / 45C / 25F / 605KCAL

DAY 4

M1
4 Eggs
2oz Ground Turkey
0.5 Cups of Chopped Zucchini
0.5 Cups of Sliced Mushroom
0.5 Cups of Spinach 1 tsp Coconut Oil

Oatmeal
0.5 Cup of Gluten Free Oatmeal
0.5 Cups of Mixed Frozen Berries TOTAL: 45P / 50C / 31F / 707KCAL
M2 (Post workout or Snack)
Smoothie
1 Banana
1 Cup of Frozen Blueberries
1 Scoop of Grass Fed Whey
1/2 Cup Almond Milk

TOTAL: 22P / 52C / 3F / 330KCAL

M3
2 Lettuce Turkey Burgers with Sweet Potato Fries
8 oz of Ground Turkey
1 Cup of Spinach
1/4 Cup of Chopped Onions
1 Garlic Clove
2 Romaine lettuce Leaves
1 tsp of Coconut Oil
1 Medium Sweet Potato cut into fries
Directions
Combine all of turkey burger ingredients together and form 2-3 patties. Meanwhile slice the sweet potato into fries and toss it into the oven with a little bit of oil and your favourite spices. Once the burgers are done wrap them in the romaine lettuce leaves and add any sugar free topping of your choice.

TOTAL: 50P / 61C / 21F / 616KCAL

M4
Quest Bar of Choice

TOTAL: 20P / 20C / 9F / 190KCAL

M5
Chicken Almond Butter Stir Fry
6oz of Chicken Breast cut into strips
1 Cup of Broccoli
1/2 Red Bell Pepper
4 Mushrooms
1/4 Red Onion
1/4 Cup of Coconut Aminos or Tamari (Gluten free soya sauce alternatives)
2TBSP of Almond Butter
1 tsp Coconut Oil
Directions: Combine all the chicken and all the vegetables to make a stir fry. Use the Coconut Aminos and the Almond butter to make a thick sauce for the stir fry.

TOTAL: 58P / 72C / 28F / 616KCAL

DAY 5

M1
4 Eggs
2oz Ground Beef 1 Cup of Spinach
1 Cup of Roasted Sweet Potatoes 1/4 Cup of Salsa
1/2 Avocado
1 tsp Coconut Oil
TOTAL: 42P / 36C / 40F / 693KCAL
M2 (Post workout)
Chocolate Banana Smoothie
1 Banana
1/2 Avocado
1 Scoop of Grass Fed Whey (Chocolate flavour is preferable here but not mandatory)
1/2 Cup Almond Milk
2 TBSP Raw Cacao Powder

TOTAL: 41P / 54C / 10F / 448KCAL

M3
Sweet Potato Salmon Cakes
3/4 Cup of Mashed Sweet Potato 4oz Salmon Filet
1/4 Cup of Almond Flour 1 Egg
0.25 Cups of Green Onions
1/2 tsp of Salt &1/4 tsp of Black Pepper

Add: 3 Cups of Mixed Greens and 1 tsp of extra virgin olive oil TOTAL: 37P / 34C / 25F / 507KCAL
M4
1 Cup of Sliced Red Bell Pepper (can choose another vegetable) 1/4 Cup of Hummus

TOTAL: 5P / 13C / 10F / 165KCAL

M5
Chicken Pesto Spaghetti Squash
8oz Chicken breast
1/2 of a Spaghetti Squash
1/4 Cup of Pesto

TOTAL: 56P / 33C / 29F / 604KCAL

DAY 6

M1
Turkey Bacon Wrapped Egg Muffins
4 Eggs
4 Turkey Bacon Slices 1 Cups of Spinach Pinch of Salt & Pepper

Directions
Pre-heat the oven at 350F/175C. Coat a muffin tray with coconut oil to avoid sticking. Whisk together the 4 eggs and chop up the spinach. Place the turkey bacon around the muffin tray cups and then pour the egg mixture into 4 different muffin cups. Then add a little bit of the spinach in each cup leaving about 1 cm empty at the top. Bake in the oven for 18 minutes.

TOTAL: 34P / 3C / 34F / 453KCAL

M2 (Post Workout or Snack)
1 Scoop of Grass Fed Whey & Water 1 Medium Banana

TOTAL: 21P / 35C / 2F / 230KCAL

M3
Chicken Fried Rice
8oz of Chicken 1 Egg
1 Cup of Cooked Brown Rice
0.25 Cups of Chopped Onions
0.5 Cup of Chopped Carrots
0.5 Cup of Peas
2 TBSP Coconut Aminos or Tamari (Gluten Free Soy Sauce) 1 tsp Coconut Oil

Directions
Heat a pan on medium heat with the coconut oil. Once the oil has melted add the onions, carrots and peas, cook for 5 minutes. Once the vegetables start to soften add the cooked brown rice. Whisk the egg in a small bowl, then create a dip in the middle of the pan and cook the egg the same way you would do for scramble eggs. Once the egg is done mix it in with the rice. Next add 8oz of shredded chicken breast and lastly add in the coconut aminos, salt and pepper.

TOTAL: 64P / 67C / 15F / 668KCAL
M4
6 oz of Greek Plain Yoghourt 1/2 Cup Mixed Berries

TOTAL: 17P / 23C / 4F / 192KCAL

M5
Grilled Pork Chops with Asparagus & Pesto
3 Lean Pork Chops
1 Cup of Cooked Brown Rice 10 Stalk of Asparagus
2 TBSP of Pesto
1 tsp of Extra Virgin Olive Oil Salt & pepper to taste

TOTAL: 52P / 54C / 35F / 744KCAL

DAY 7

M1
Protein Pancakes
2 eggs
1/3 Cup of Gluten Free Oatmeal 1 scoop vanilla protein powder 2 TBSP Almond Milk

TOTAL: 40P / 25C / 13F / 387KCAL

M2 (Post Workout or Snack)
Green Protein Smoothie
1/2 Frozen Banana 1 Cup of Spinach 1/2 Avocado
1 Scoop of Vanilla Protein 1 Cup of Almond Milk
1 TBSP Chia Seeds

TOTAL: 21P / 35C / 2F / 230KCAL

M3
Thai Beef Salad
6 oz of Beef Sirloin Strips 3 Cups of Spinach
1 Small Tomato, Chopped
1/4 Cups of Red Onion, Chopped
1 Cup of Bean Sprouts 1/2 Cup of Fresh Basil 1/4 Cup of Peanuts
2 TBSP of Sesame Seeds

Dressing
1 TBSP of Sesame Oil
2 TBSP of Coconut Aminos (or Tamari) Juice of Half a Lime

TOTAL: 63P / 38C / 48F / 778KCAL

M4
1 Cup of Sliced Red Bell Pepper (can choose another vegetable) 1/4 Cup of Hummus

TOTAL: 5P / 13C / 10F / 165KCAL

M5
Shrimp Almond Butter Stir Fry
8oz of Shrimps
1 Cup of Roasted Cubed Sweet Potatoes
1 Cup of Broccoli
1/2 Red Bell Pepper
4 Mushrooms
1/4 Cup of Red Onion
1/4 Cup of Coconut Aminos or Tamari (Gluten free soya sauce alternatives)
2 TBSP of Almond Butter
1 tsp Coconut Oil

Directions: If the shrimps are already cooked then go ahead and toss everything in a pan, if not cook the shrimp first then add the vegetables and then the sauce (coconut aminos + almond butter). The sweet potatoes need to be roasted ahead of time.

TOTAL: 70P / 59C / 23F / 625KCAL

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