4-Week HIIT & Strength Plan (Intermediate)

This 4-week plan is for people who already exercise regularly and want a tougher home routine pairing high-intensity intervals with dumbbell strength, a good match for fat-loss and fitness goals. If you can comfortably follow a 20- to 30-minute workout with squats, lunges and push-ups, you're ready. Sessions come from growingannanas, Heather Robertson, Caroline Girvan, Juice & Toya and MadFit.

You train five days a week: HIIT on days 1 and 4, full-body dumbbell strength on days 2 and 5, a stretching and recovery session on day 6, and rest on days 3 and 7.

Week 1 opens with a 14-minute Tabata and main sessions of 20 to 23 minutes, and week 2 moves to 20 to 28. In week 3 the main sessions reach 33 to 36 minutes, three of them from Juice & Toya, and week 4 holds at 35 to 36 minutes, with Caroline Girvan's dumbbell HIIT and a Heather Robertson strength session with a sprint finisher. Stretch days stay at 11 to 17 minutes.

You control the intensity: take the low-impact options, rest longer or go lighter. If a week wipes you out, repeat it before moving on.

You need one or two pairs of dumbbells, a mat, supportive trainers and room to jump safely. Warm up, put form before speed and stop if you feel dizzy or any chest or sharp pain. HIIT is demanding: if you have a heart condition, high blood pressure or joint problems, or are pregnant, check with your doctor first.