30 Day HIIT Week 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5x 30 second
5x 30 second 5x 30 second 5x 30 second 5x 30 second 5x 30 second 5x 30 second
AM running
bike sprints Burpees Press ups hill sprints bike sprints Burpees
sprints

Week 1

5x 30 second 5x 30 second 5x 30 second

5x 30 second 5x 30 second 5x 30 second 5x 30 second
PM running Dumbbell Dumbbell
Burpees hill sprints Press ups Burpees
sprints Front Squats Walk Lunges

Take 75 seconds rest in-between each interval. I will re-emphasize, each interval must be performed at 100% intensity for
Rest this plan to work. It should be an intensity you’ve never came close to before. Many elite athletes are almost passing out
and throwing up after just 1 or 2 intervals - aim for this kind of intensity.

If you do not have a bike (indoor or outdoor) you can replace this with Kettlebell Swings or Bodyweight Jump Squats. All
Alternatives intervals can also be performed at the gym with rower, elliptical trainer, stair sprints / stair master, bike etc. You can
perform them all in 1 session rather than splitting the session if you can’t get to the gym twice in a day.

I do not recommend impact work such as running sprints, burpees or jump squats if you have any joint issues, a history of
lower body injuries or are very overweight. Consult a in-person trainer and medical practitioner to get the all clear before
Warning: starting this workout. If you are unable to do the impact work I suggest you perform these intervals at a gym on machines
such as the rower, elliptical trainer, stair sprints / stair master, bike etc. You can perform them all in 1 session rather than
splitting the session if you can’t get to the gym twice in a day.

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan
only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical
supervision and advice before starting a new diet or exercise regime.
 30 Day HIIT Week 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest
7x 30 second (you can do a 7x 30 second
7x 30 second 7x 30 second 7x 30 second 7x 30 second
AM running 10-30 minute Dumbbell
bike sprints Press ups hill sprints bike sprints
sprints steady walk Front Squats
or cardio)
Week 1
Rest
8x 30 second 8x 30 second (you can do a 8x 30 second
8x 30 second 8x 30 second 8x 30 second
PM running Dumbbell 10-30 minute Dumbbell
hill sprints Press ups Burpees
sprints Front Squats steady walk Walk Lunges
or cardio)

Take 60 seconds rest in-between each interval. I will re-emphasize, each interval must be performed at 100% intensity for
Rest this plan to work. It should be an intensity you’ve never came close to before. Many elite athletes are almost passing out
and throwing up after just 1 or 2 intervals - aim for this kind of intensity.

If you do not have a bike (indoor or outdoor) you can replace this with Kettlebell Swings or Bodyweight Jump Squats. All
Alternatives intervals can also be performed at the gym with rower, elliptical trainer, stair sprints / stair master, bike etc. You can
perform them all in 1 session rather than splitting the session if you can’t get to the gym twice in a day.

I do not recommend impact work such as running sprints, burpees or jump squats if you have any joint issues, a history of
lower body injuries or are very overweight. Consult a in-person trainer and medical practitioner to get the all clear before
Warning: starting this workout. If you are unable to do the impact work I suggest you perform these intervals at a gym on machines
such as the rower, elliptical trainer, stair sprints / stair master, bike etc. You can perform them all in 1 session rather than
splitting the session if you can’t get to the gym twice in a day.

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan
only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical
supervision and advice before starting a new diet or exercise regime.
 30 Day HIIT Week 3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest
7x 30 second (you can do a
7x 30 second 7x 30 second 7x 30 second 7x 30 second 7x 30 second
AM running 10-30 minute
bike sprints Burpees Press ups hill sprints bike sprints
sprints steady walk
or cardio)
Week 1
Rest
10x 30 10x 30 10x 30
10x 30 10x 30 10x 30 (you can do a
second second second
PM second second hill second Press 10-30 minute
running Dumbbell Dumbbell
Burpees sprints ups steady walk
sprints Front Squats Walk Lunges
or cardio)

Take 45 seconds rest in-between each interval. I will re-emphasize, each interval must be performed at 100% intensity for
Rest this plan to work. It should be an intensity you’ve never came close to before. Many elite athletes are almost passing out
and throwing up after just 1 or 2 intervals - aim for this kind of intensity.

If you do not have a bike (indoor or outdoor) you can replace this with Kettlebell Swings or Bodyweight Jump Squats. All
Alternatives. intervals can also be performed at the gym with rower, elliptical trainer, stair sprints / stair master, bike etc. You can
perform them all in 1 session rather than splitting the session if you can’t get to the gym twice in a day.

I do not recommend impact work such as running sprints, burpees or jump squats if you have any joint issues, a history of
lower body injuries or are very overweight. Consult a in-person trainer and medical practitioner to get the all clear before
Warning: starting this workout. If you are unable to do the impact work I suggest you perform these intervals at a gym on machines
such as the rower, elliptical trainer, stair sprints / stair master, bike etc. You can perform them all in 1 session rather than
splitting the session if you can’t get to the gym twice in a day.

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan
only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical
supervision and advice before starting a new diet or exercise regime.
 30 Day HIIT Week 4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10x 30 10x 30
10x 30 10x 30 10x 30 10x 30 10x 30
second second
AM second bike second Press second hill second bike second
running running
sprints ups sprints sprints Burpees
sprints sprints
Week 1

10x 30 10x 30 10x 30 10x 30

10x 30 10x 30 10x 30
second second second second
PM second hill second Press second
running Dumbbell running Dumbbell
sprints ups Burpees
sprints Front Squats sprints Walk Lunges

Take 30 seconds rest in-between each interval. I will re-emphasize, each interval must be performed at 100% intensity for
Rest this plan to work. It should be an intensity you’ve never came close to before. Many elite athletes are almost passing out
and throwing up after just 1 or 2 intervals - aim for this kind of intensity.

If you do not have a bike (indoor or outdoor) you can replace this with Kettlebell Swings or Bodyweight Jump Squats. All
Alternatives intervals can also be performed at the gym with rower, elliptical trainer, stair sprints / stair master, bike etc. You can
perform them all in 1 session rather than splitting the session if you can’t get to the gym twice in a day.

I do not recommend impact work such as running sprints, burpees or jump squats if you have any joint issues, a history of
lower body injuries or are very overweight. Consult a in-person trainer and medical practitioner to get the all clear before
Warning: starting this workout. If you are unable to do the impact work I suggest you perform these intervals at a gym on machines
such as the rower, elliptical trainer, stair sprints / stair master, bike etc. You can perform them all in 1 session rather than
splitting the session if you can’t get to the gym twice in a day.

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan
only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical
supervision and advice before starting a new diet or exercise regime.
 30 Day HIIT Week 5

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10x 30
10x 30
second
AM second bike Metabolic Metabolic Metabolic Metabolic
running
sprints Weight Weight Weight Weight 90 Day Bikini
sprints
Training as Training as Training as Training as Workout and
Week 1 Part of the 90 Part of the 90 Part of the 90 Part of the 90 diet as
Day Bikini Day Bikini Day Bikini Day Bikini recommend in
10x 30 10x 30 Plan - Carb Plan - Carb Plan - Carb Plan - Carb the plan
second second Refeeds Refeeds Refeeds Refeeds
PM
running Dumbbell
sprints Front Squats

Next Step: If you haven’t joined yet you can download here: http://www.rudymawer.com/90-day-bikini/

Take 30 seconds rest in-between each interval. I will re-emphasize, each interval must be performed at 100% intensity for
Rest this plan to work. It should be an intensity you’ve never came close to before. Many elite athletes are almost passing out
and throwing up after just 1 or 2 intervals - aim for this kind of intensity.

If you do not have a bike (indoor or outdoor) you can replace this with Kettlebell Swings or Bodyweight Jump Squats. All
Alternatives intervals can also be performed at the gym with rower, elliptical trainer, stair sprints / stair master, bike etc. You can
perform them all in 1 session rather than splitting the session if you can’t get to the gym twice in a day.

I do not recommend impact work such as running sprints, burpees or jump squats if you have any joint issues, a history of
lower body injuries or are very overweight. Consult a in-person trainer and medical practitioner to get the all clear before
Warning: starting this workout. If you are unable to do the impact work I suggest you perform these intervals at a gym on machines
such as the rower, elliptical trainer, stair sprints / stair master, bike etc. You can perform them all in 1 session rather than
splitting the session if you can’t get to the gym twice in a day.

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner. Example plan
only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical
supervision and advice before starting a new diet or exercise regime.