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14 Weeks Full Body HIIT Calorie Destroyer Workout & Meal Plan

This 14 week full body HIIT calorie destroyer workout and meal plan will have you sweating bullets in no time. They are simple and easy to follow. Read more to get details!

Jayden Peters
14 Weeks Full Body HIIT Calorie Destroyer Workout & Meal Plan
Table Of Contents

You may have heard of high-intensity interval training (HIIT) and wondered how it could bring better results than other types of exercise. HIIT is a form of cardio exercise that alternates between high-intensity activity and low-intensity recovery periods.

This type of training is more effective than other forms of exercise in fat loss, muscle gain, and overall fitness. HIIT is so effective because it helps you reach your maximum level of exertion, which forces your body to burn more calories.

In addition, HIIT helps to build lean muscle mass, which further increases your metabolism and helps you burn more calories at rest. If you’re looking for a workout to help you achieve your fitness goals, this 14 week HIIT calorie destroyer plan is the way to go.

It also includes a meal plan you must follow during HIIT for better, consistent, and sustainable results.

14 Week HIIT Workout Plan

This 14 week full body HIIT calorie destroyer workout plan will have you sweating in no time. The workout is simple and easy to follow. To get the most out of it, make sure to really push yourself during the exercises. Go as fast as you can and really feel the burn. If you're looking for a challenging workout to help you torch calories, this is it!

Workout Summary

Main Goal

Lose Fat

Workout Type

Full Body

Training Level



14 Weeks

Days Per Week


Time Per Workout

35-40 Minutes

Equipment Required

Bodyweight, Dumbbells, Kettlebells

Target Gender

Male and Female

Recommended Supplements

Whey Protein Powder


Omega 3 Oil

Fat Burner (Optional)

Workout Description

This workout plan includes every exercise you need to start your fitness journey. It has short interval intense exercises targeting full body muscles and torches the stubborn fat. This exercise regimen and the nutrition plan can give your physique a complete overhaul and improve your self-perception alongside.

This program is geared toward beginners and fitness newbies, but if the iron veterans want to give these routines a shot, go for it.

Also, it will require a serious amount of commitment and a long-term plan if you've chosen that you want to reduce weight and get in better shape.

It is a 3 days a week AMRAP workout plan that will take about 30-45 minutes to complete. AMRAP stands for As Many Reps As Possible, and in these workouts, you perform as many repetitions of an exercise as possible in the given time duration with little to no rest in between.

You need to strictly follow the exercises for 14 weeks so that you get to witness some serious physical and mental improvement within you. These exercises are of short duration, but are pretty intense and require full effort for proper execution.

As it is a HIIT program, multiple short term intervals between each exercise will keep the muscles pumped up for every exercise.

A study suggests that performing HIIT exercises three times a week for 10 weeks significantly reduced body fat mass and midsection circumference. Resistance and continuous training, such as jogging, rowing, and using an elliptical machine, require 40% more time to train than these methods do.

According to another study, HIIT can help people burn up to 30% more calories than conventional forms of exercise like jogging or cycling.

High-intensity interval training is a great way to get in shape, but it's essential to make sure that you're adequately fueled before you start. That's where supplements come in. Supplements provide your body with the essential nutrients it needs to perform at its best, and they can help you avoid feeling fatigued during your workout.

DMoose offers a wide range of workout supplements, including whey protein, multivitamins, omega 3 fish oil, and fat burner pills. All these supplements are made with natural ingredients and are full of essential amino acids and micronutrients that’ll help burn stubborn fat and keep you fit and healthy.

Workout Detail




Dumbbell Pullover


AMRAP 30-60s

Push Ups


AMRAP 30-60s

Jump Squat


AMRAP 30-60s

Kettlebell Swings


AMRAP 30-60s

Mountain Climbers


AMRAP 30-60s



AMRAP 30-60s

Dumbbell Farmers Carry


AMRAP 30-60s

It's not only about burning calories since you also want to perform better. Therefore, that is the main emphasis for the duration of the workout that it keeps pushing you to do better.

You will begin with a rest period twice as long as the time you use for the sets. With each successive phase, the amount of work time increases while the amount of rest reduces. Since the changes are coming gradually, you shouldn't feel overly intimidated.

The phases and duration of performing the above exercises are as follows:

Weeks 1 and 2

30 seconds of exercise and 60 seconds of rest

Weeks 3 and 4

35 seconds of exercise and 55 seconds of rest.

Weeks 5 and 6

40 seconds of exercise and 50 seconds of rest

Weeks 7 and 8

45 seconds of exercise and 45 seconds of rest.

Weeks 9 and 10

50 seconds of exercise and 40 seconds of rest.

Week 11

55 seconds of exercise and 35 seconds of rest

Week 12

60 seconds of exercise and 30 seconds of rest.

Week 13

65 seconds of exercise and 25 seconds of rest

Week 14

70 seconds of exercise and 20 seconds of rest

That was all from the workout section. Let’s move to the nutrition part.

Here is a calorie destroyer meal plan that you will follow in these 14 weeks with the HIIT exercises:

DIY Calorie Destroyer Meal Plan

Let's be honest, fad diets come and go, and there is always a new "breakthrough" diet that claims it is the answer to all your prayers. But, at the end of the day, what you eat and how you eat it are more crucial than the workout itself. Food is the fuel for your body, and like a car, the type of fuel you put in can determine how well you perform when necessary.

Reducing processed foods and sugary drinks is an excellent start if you want to lose weight. Instead, focus on eating whole foods like fruits, vegetables, and lean protein. And be sure to stay hydrated by drinking plenty of water throughout the day.

The easiest way to lose weight is by burning more calories than you take in. The best food for this would be protein and fat since they provide energy that can't just be stored in your muscles like carbs or dietary fiber does, with its role being an essential part of our diet when trying to gain muscle mass. Focus on getting 1 gram of protein, 1 gram of carbs, and 0.4 grams of fat per pound of bodyweight.

So if your body weight equals 200 pounds, then the perfect ratio for macronutrient intake would be:


200 g


200 g


80 g

This means you can have a maximum of five or six meals daily. Your three basic ones are followed by two others that would be snacks, so take the total numbers and divide them evenly over these slots to accommodate all your needs without feeling too full after each meal.


To maximize your muscle-building efforts, you must maintain a well-balanced diet. If following the scale and measuring cups doesn't seem fun, go ahead with portions.

This may not be as accurate, but if playing around with numbers makes more sense to you than calorie counting, try doing six small meals each day made up of protein, carbs, and fat rather than three large ones where all food groups get divided evenly among them.

What to Eat?

The following are the most widely recommended food sources. They are not the only options available, so even if something you like isn't on this list, it doesn't necessarily mean you can't have it. Just be sure the source is reliable.


Chicken, Eggs, Egg Whites, Turkey, Steak, Fish, Lean Pork, Whey Protein Isolate, Greek Yogurt


Fats from Fish, Avocados, Nuts, Extra Virgin Olive Oil, Coconut Oil, Egg Yolks, Dark Chocolate


Oats, White Rice, Barley, Rice, Quinoa, Brown Rice, Fruit, Sweet Potato, Couscous, Whole Wheat Pasta


Any of the vegetables available

Whatever your objective and metrics may be, protein should always come first at every meal because it contains the amino acids that will provide your muscles with the energy they need to work and repair themselves.

As a result, begin your meal by consuming your protein. Then, if your fats are distinct, pay attention to them. Finally, consume the carbohydrates gradually until you are full or satisfied. Since carbs are technically optional, you want them to be what is left over if you reach fullness before finishing.

Stay Hydrated

To keep your weight in check, you must drink enough water. Since your body is made up of 70 percent water, it hydrates you and is also important for metabolic processes. It facilitates easy digestion, which prevents weight accumulation and, eventually, belly fat.

Another strategy to avoid bloating is to drink enough water. According to celebrity trainer and developer of The Fitness App Jillian Michael, "Individuals have different water needs, but you shouldn't stop until your poop starts to resemble lemonade. It is how you can determine whether you are adequately hydrated or how much water you have consumed."

A study found that drinking 1 pint (570 ml) of water before meals improved fullness, decreased appetite, and reduced the number of calories consumed. Therefore, you must drink enough water if you want to change your body from being overweight to fit.

The Bottom Line

When it comes to losing weight, many people turn to crash diets and strenuous exercise regimens to achieve results quickly. However, these methods are often unsuccessful in the long term and can even lead to health problems. A better way is to make small changes to your diet and exercise routine that you can stick with over the long term.

This 14 week full body HIIT workout and meal plan is designed to help you do just that. The workout portion of the plan includes HIIT exercises 3 days per week, each approximately 30-45 minutes long. The workout focuses on full body muscles each day and gradually increases in intensity over the 14 weeks.

The meal plan includes healthy, balanced meals that will give you the energy you need to power through your workouts. So, if you're looking for a sustainable way to lose weight and get in shape, this 14 week full body HIIT workout and meal plan is exactly what you need.

Reading List

Article Sources

  • Corney, Robert A., et al. “Immediate Pre-Meal Water Ingestion Decreases Voluntary Food Intake in Lean Young Males.” European Journal of Nutrition, vol. 55, no. 2, Mar. 2016, pp. 815–19. PubMed,
  • Falcone, Paul H., et al. “Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men.” Journal of Strength and Conditioning Research, vol. 29, no. 3, Mar. 2015, pp. 779–85. PubMed,
  • Wewege, M., et al. “The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Body Composition in Overweight and Obese Adults: A Systematic Review and Meta-Analysis.” Obesity Reviews: An Official Journal of the International Association for the Study of Obesity, vol. 18, no. 6, June 2017, pp. 635–46. PubMed,

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Jayden Peters

Hi, I’m Jayden Peters, a dedicated health and lifestyle content writer based in the U.S. With a passion for helping others achieve their best selves, I believe that healthy living is all about balance, flexibility, and discovering what truly works for your unique body. My goal is to inspire and guide you on your journey to a healthier, more vibrant life through insightful and practical advice. Join me as we explore the many facets of fitness and wellness together!

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