13-Step Guide: 7-Day Weight-Loss Exercise Plan That Actually Fits Your Life

4. Day 4: HIIT Circuit (20–25 minutes)

A shorter high-intensity interval session gives a big metabolic push in limited time. Warm up five minutes with marching, leg swings, and arm circles. Then do three to four rounds of a 30-second work / 30-second rest circuit: mountain climbers, low-impact burpees (step back instead of jump), jump squats (or bodyweight squats if jumping hurts), and high knees. Adjust intensity by reducing impact — swap jumps for fast step-touches or march in place quickly. HIIT can help burn a higher number of calories in a short time and boost post-exercise oxygen consumption, though it should be done carefully by beginners. Keep each round focused and maintain breath control: in 30-second bursts you should be near hard effort but not gasping. After the circuit, walk slowly for five minutes and stretch quads and calves. If you’re new to HIIT, start with two rounds and add another as fitness improves. This session pairs well mid-week to keep momentum and raise the weekly calorie total without long continuous cardio.