HIIT schema voor vetverlies (zonder spierverlies)

HIIT plan for fat loss (without muscle loss)

Do you want to burn fat in less time, without losing muscle? Then HIIT (High Intensity Interval Training) is perfect for you. In this blog you will get a ready-made schedule that you can follow at home or in the gym - without endless cardio.

What is HIIT and Why Does it Work?

HIIT is a training method where you alternate short explosive efforts with rest or low intensity. For example, 30 seconds of sprinting, followed by 30 seconds of walking. This increases your heart rate, stimulates fat burning and preserves muscle mass.

Advantages:

  • Faster fat loss than traditional cardio

  • Enhanced afterburning (EPOC effect)

  • Muscle retention during strength training

  • Only 15–25 minutes per session needed

HIIT Schedule – 3 Days a Week (20 min per session)

Equipment: body weight or optional dumbbells/kettlebell
Frequency: 3x per week (e.g. Monday – Wednesday – Friday)
Rest: 30–60 sec between sets

Day 1 – Full Body HIIT (Bodyweight)

Time per round: ±5 min | Total: 4 rounds
Exercises (40 sec work / 20 sec rest):

  1. Jump Squats

  2. Push-ups

  3. Mountain Climbers

  4. Lunges (alternating)

  5. Burpees

Recover 1 minute between rounds.

Day 2 – Cardio HIIT (Outdoor or Treadmill)

Time per round: ±4 min | Total: 5 rounds
Interval:

  • 30 sec sprint (100%)

  • 30 sec walking (50%)

Do 5 intervals with 1 minute rest between rounds.

Day 3 – HIIT with Resistance (Optional Dumbbells)

Time per round: ±6 min | Total: 3 rounds
Exercises (45 sec work / 15 sec rest):

  1. Dumbbell Thrusters

  2. Renegade Rows

  3. Jumping Lunges

  4. Kettlebell Swings (or Dumbbell Swing)

  5. Plank to Push-up

  6. Burpees with Dumbbell Press (optional)

Focus on pace and technique. Recover 90 sec between rounds.

Tips to Maintain Muscle Mass During HIIT

  • Combine HIIT with strength training 2–3 times per week

  • Eat enough protein (1.8–2.2g/kg body weight)

  • If necessary, use BCAAs or a light shake before training

  • Get enough sleep & recovery

Conclusion

HIIT is the way to effectively burn fat without hours of training. Combine it with good nutrition, strength training and recovery, and you will see results quickly.

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