This 4-week HIIT program is designed to help you build strength, improve endurance, and enhance agility through a functional training approach. Each session focuses on quality movement patterns, stability, and mobility, ensuring that you develop a strong, balanced, and injury-resistant body.

With no equipment required, all you need is a water bottle for hydration and a yoga mat or towel for comfort during floor exercises. The workouts follow a progressive structure, gradually increasing intensity while maintaining control and proper technique.

Each week targets different aspects of fitness. Week 1 focuses on mobility and control, preparing your body for safe, effective movement. Week 2 introduces functional strength and endurance, building a solid foundation. Week 3 increases power and cardiovascular endurance, challenging your ability to sustain effort. Finally, Week 4 pushes you to your maximum performance, combining strength, speed, and agility in a final challenge.

Each session lasts just 30 minutes, with a structure of 30-40 seconds of work and 20 seconds of rest, making it easy to fit into any schedule. Whether you're a beginner looking for a structured plan or someone wanting to maximize results with short, effective workouts, this program will keep you engaged, progressing, and moving better than ever.