6 Week High-Intensity Functional Training Workout
6-Week High-Intensity Functional Training Workout
Workout Description
This 6-week high-intensity functional training (HIFT) workout is designed to help you lose fat and improve overall fitness. Combining elements of high-intensity interval training (HIIT) with functional bodybuilding, this program will challenge your strength, endurance, and mobility.
High-Intensity Functional Training (HIFT)
HIFT combines the benefits of traditional bodybuilding with functional movements. This type of training is not only effective for building muscle and burning fat, but it also improves your overall fitness and athleticism.
The workouts are designed to be performed at a high intensity, with minimal rest between sets. This will help you burn more calories and improve your cardiovascular fitness.
Functional Bodybuilding
Functional bodybuilding focuses on using compound movements that mimic everyday activities. These exercises will help you build strength, improve mobility, and prevent injuries.
Equipment You'll Need
- Bodyweight
- Dumbbells
- Kettlebells
Sample Workout Schedule
Below is a sample workout schedule for the 6-week HIFT program. Each workout should take approximately 30 minutes to complete. Perform each exercise with high intensity, and take minimal rest between sets.
Day 1: Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Push-Up | 3 | 15 |
| Dumbbell Bench Press | 3 | 12 |
| Tricep Dip | 3 | 15 |
| Kettlebell Floor Press | 3 | 12 |
| Close-Grip Push-Up | 3 | 15 |
Day 2: Rest
Day 3: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Up | 3 | 12 |
| Dumbbell Row | 3 | 15 |
| Bicep Curl | 3 | 15 |
| Kettlebell Swing | 3 | 20 |
| Chin-Up | 3 | 12 |
Day 4: Rest
Day 5: Legs & Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 15 |
| Dumbbell Shoulder Press | 3 | 12 |
| Lunge | 3 | 15 |
| Kettlebell Goblet Squat | 3 | 20 |
| Side Lateral Raise | 3 | 15 |
Day 6: Rest
Supplement Recommendations
Here are some supplement recommendations to help you get the most out of your HIFT program:
- Whey Protein Isolate: Helps with muscle recovery and growth. Take 1-2 scoops post-workout.
- Clean Carbs: Provides sustained energy for your workouts. Take 1-2 scoops before your workout.
- BCAAs: Helps with muscle recovery and reduces muscle soreness. Take 1-2 scoops during your workout.
- Creatine Monohydrate: Improves strength and power. Take 5 grams per day.
- Fish Oil: Reduces inflammation and supports overall health. Take 2 grams per day.
Supplement Timing and Dosage
Here's a sample supplement timing and dosage schedule to help you get the most out of your HIFT program:
- 30 Minutes Pre-Workout: 1-2 scoops Clean Carbs
- Intra-Workout: 1-2 scoops BCAAs
- Immediately Post-Workout: 1-2 scoops Whey Protein Isolate
- Daily: 5 grams Creatine Monohydrate, 2 grams Fish Oil