PushupsDashboard
Analysis
Leaderboard
Training plans
Blog
History
Exercises
Push-up variations
Pushups
HIIT Burner — 4-week conditioning plan
Photo:Scott Webb / Unsplash

Pushup Tracker

HIIT Burner — 4-week conditioning plan

Four weeks of high-intensity intervals with push-ups, burpees, mountain climbers, jumping jacks, and squats. Tabata, pyramid, and EMOM structures. Works well as a conditioning booster between classic push-up plans.

Create a free account to start this plan. We'll track your progress automatically and set your daily goal to match the plan.

Create account & start planAlready have an account? Log in

Week 1

  • 1
    30reps(10 · 10 · 10)
    HIIT 4 rounds 30/15 s — push-ups · burpees · mountain climbers · jumping jacks
    Interval day — check off exercises individually.
  • 2
    Rest day
    Rest day
  • 3
    30reps(10 · 10 · 10)
    HIIT 5 rounds 30/30 s — push-ups · burpees · jumping jacks · plank
    Interval day — check off exercises individually.
  • 4
    Light day·20reps(10 · 10)
    Active recovery — 15 min walking · 2×10 push-ups · mobility
  • 5
    32reps(12 · 10 · 10)
    Tabata 8 rounds 20/10 s — push-ups · burpees · mountain climbers · jump squats
    Interval day — check off exercises individually.
  • 6
    Rest day
    Rest day
  • 7
    Rest day
    Rest day

Week 2

  • 8
    36reps(12 · 12 · 12)
    HIIT 5 rounds 40/20 s — push-ups · burpees · mountain climbers · squats · plank
    Interval day — check off exercises individually.
  • 9
    Rest day
    Rest day
  • 10
    36reps(8 · 7 · 6 · 5 · 4 · 3 · 2 · 1)
    HIIT ladder 8-7-6-5-4-3-2-1 — push-ups · burpees (each round 1 rep fewer)
    Interval day — check off exercises individually.
    • Push-ups
      0/ 36(8 · 7 · 6 · 5 · 4 · 3 · 2 · 1)
    • Burpees
      0/ 36(8 · 7 · 6 · 5 · 4 · 3 · 2 · 1)
  • 11
    Light day·22reps(11 · 11)
    Active recovery — 20 min easy cardio · 2×11 push-ups
  • 12
    40reps(14 · 13 · 13)
    HIIT 6 rounds 30/15 s — push-ups · burpees · mountain climbers · jumping jacks
    Interval day — check off exercises individually.
  • 13
    Rest day
    Rest day
  • 14
    Rest day
    Rest day

Week 3

  • 15
    44reps(11 · 11 · 11 · 11)
    HIIT 4 rounds 45/15 s — 11 push-ups · 8 burpees · 12 squats · 30 s mountain climbers
    Interval day — check off exercises individually.
  • 16
    Rest day
    Rest day
  • 17
    48reps(12 · 12 · 12 · 12)
    HIIT 6 rounds 40/20 s — push-ups · burpees · MC · jumping jacks · squats · plank
    Interval day — check off exercises individually.
  • 18
    Light day·24reps(12 · 12)
    Active recovery — yoga 20 min · 2×12 push-ups
  • 19
    52reps(13 · 13 · 13 · 13)
    Tabata 8 rounds 20/10 s — alternating push-ups · burpees · squats · MC
    Interval day — check off exercises individually.
  • 20
    Rest day
    Rest day
  • 21
    Rest day
    Rest day

Week 4

  • 22
    56reps(14 · 14 · 14 · 14)
    HIIT finale 10 rounds 30/15 s — push-ups · burpees · MC · jumping jacks
    Interval day — check off exercises individually.
  • 23
    Rest day
    Rest day
  • 24
    60reps(5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5)
    EMOM 12 min — per minute 5 push-ups · 5 burpees · 10 jumping jacks
    Interval day — check off exercises individually.
    • Push-ups
      0/ 60(5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5)
    • Burpees
      0/ 60(5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5 · 5)
    • Jumping Jacks
      0/ 120(10 · 10 · 10 · 10 · 10 · 10 · 10 · 10 · 10 · 10 · 10 · 10)
  • 25
    Light day·26reps(13 · 13)
    Active recovery — mobility · 2×13 push-ups
  • 26
    Rest day
    Rest day
  • 27
    Rest day
    Rest day — prepare for final test
  • 28
    Max test
    Conditioning test: 100 push-ups + 50 burpees for time (record your best time)
    Results of your max test
    Push-upsGuideline 100
    BurpeesGuideline 50