Phase 1
Session 1- 11×Rope jumping 0:15Rope jumping 1:00
- Rope jumping 0:15
The Ultimate 8-Week HIIT for Fat-Burning Program
Eight weeks of intervals progress from fifteen seconds hard and sixty easy to thirty seconds hard and fifteen easy.
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Every workout, as Catalyst would give it to you.
Where it takes you
Minutes of each activity, workout by workout, over all 8 weeks.
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | Phase 1 |
| 2 | Phase 1 |
| 3 | Phase 2 |
| 4 | Phase 2 |
| 5 | Phase 3 |
| 6 | Phase 3 |
| 7 | Phase 4 |
| 8 | Phase 4 |
How it works
The program’s own rules, as Catalyst runs them.
Choose a phase and one high-intensity movement for each workout: jump rope, jumping jacks, running or sprinting, stationary cycling, weights, bands or bodyweight work. During recovery, rest or do the same movement very easily. The four phases have 11, 11, 12 and 26 work/recovery pairs followed by one final work burst, with no rest after that last burst. Phase three takes 750 seconds, or 12.5 minutes; follow its intervals. The schedule starts with one workout a week and two weeks in each phase, covering weeks 1–2, 3–4, 5–6 and 7–8. You may add workouts in the same week without moving ahead, choose to advance sooner, or repeat a phase to stay longer. Choose your weekly frequency and phase before each workout.
What you need
No equipment needed.
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run The Ultimate 8-Week HIIT for Fat-Burning Program in Catalyst
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