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HIIT 100 Program Overview

Carve up your physique in 6 short weeks with this revolutionary fat-burning training program.

HIIT 100 Program Overview

What happens when you combine HIIT cardio with German Volume Training and the popular Hundreds method? You get one of the most efficient programs there is for whittling away stubborn body fat: HIIT 100, my popular six-week plan that's helped hundreds of thousands of people leave boring, ineffective steady-state cardio sessions behind with leaner, more muscular physiques to show for it.

Get With HIIT

You're probably familiar with high-intensity interval training (HIIT). When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there's no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete. And if you're reading this, chances are you don't want the physique of a marathoner.

For those of you who aren't familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity exercise (walking at a moderate pace) or complete rest. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60%-70% of their max heart rate or jogging.

HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies. A lot of these studies found that subjects performing HIIT burned significantly more body fat – and in less time – than those who did steady-state cardio programs.

The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOC, short for excess post-exercise oxygen consumption) that's maintained after the workout is over. In other words, you burn more calories and more body fat while you're sitting around doing nothing. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.

When most people think of HIIT, they think of it as applicable only for cardio, yet it can also be used in weight training. After all, weight training itself is a form of HIIT. Think about it: You do a set with all-out effort, rest, then do another set, rest, and repeat. Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. But all you have to do is shorten rest periods and you're doing a kind of HIIT that positively torches fat.

Here's where things get interesting and where the HIIT 100 program gets its name. Not only have I combined HIIT with weights, but I've also incorporated two very popular, intense and effective weight-training techniques: German Volume Training (GVT) and Hundreds training. With GVT, aka 10x10, you do 10 sets of 10 reps on a given exercise. Hundreds, as the name implies, involves doing 100-rep sets.

You'll utilize Hundreds in this program by doing 10 sets of 10 reps for one exercise per muscle group. Sounds the same as GVT, right? Not exactly. HIIT is incorporated via the rest periods between those 10 sets. The two forms of training – GVT and Hundreds – are technically different, but late in the HIIT 100 program, when you're resting only 10 or 20 seconds between sets of 10, there's little to distinguish them as far as the toll they take on your body.

Hundreds of Benefits

While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. Even though the weights you use will need to be light, your muscles will still get the signal to grow. In particular, you'll experience insane growth in muscle groups that you don't typically train with high volume, like traps, forearms and calves. But you may also be surprised by the muscle growth you experience in areas like your arms and legs. After all, one of the best ways to optimize muscle growth is by making a given weight harder. And that's exactly what HIIT 100s does – it makes a very light weight brutally difficult to move. The stress your muscles receive is what influences muscle growth. It pushes muscle fatigue to new levels, which stimulates the production and build-up of biochemical waste products. These waste products, of course, are not a complete waste, since they stimulate the release of hormones such as growth hormone (GH), which not only boosts muscle size but also encourages fat burning.

Another obvious benefit of doing 100 reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning – a big advantage if you play sports. Even if you're not an athlete, this benefit will ring loud and clear in your workouts. When you go back to your regular regimen, where you're resting a couple minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus.

HIIT 100 Program Specifics

Here's a rundown of the major components of the HIIT 100 program...

HIIT 100 Training Split

HIIT 100 is a six-days-a-week program that follows a three-day bodypart training split. What that means is, the entire body is trained every three days, and that’s repeated twice a week.

Here’s how the schedule lays out for all six weeks:

Day 1: Chest, back, abs

Day 2: Legs, triceps, calves

Day 3: Shoulders, traps, biceps, forearms

Day 4: Chest, back, abs

Day 5: Legs, triceps, calves

Day 6: Shoulders, traps, biceps, forearms

Note: Each of these workouts finishes with a full-body exercise (dead-curl-press on Days 1 and 4, kettlebell swing on Days 2 and 5, dumbbell clean on Days 3 and 6), yet I still consider this program a bodypart split, not a full-body routine. (I discuss these exercises in more detail in the below "HIIT 100 Finishers" section.)

HIIT 100 Weight Selection

On HIIT 100 exercises, select a weight that's equal to 50% of what you could normally do for 10 reps. Don't worry about going too heavy. If you can't complete all 10 reps before the eighth set, drop the weight by 5-10 pounds. If you can't complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each. In this case, the next time you train that muscle group, decrease the starting weight by 5-10 pounds.

If any of the HIIT 100 exercises are new to you, you'll need to spend some time figuring out how much weight you can do for 10 reps. The week before you start the HIIT 100 program, work these exercises into your training to get a gauge on appropriate weights. When estimating your 10RM, be sure to do the HIIT exercise first for that muscle group to produce an accurate number.

For example, if you don't know what your 10RM is on the bench press, do bench as the first exercise in your chest workout, aiming for a weight that allows you to complete exactly 10 reps, then follow with your typical chest routine.

HIIT 100 Rest Periods

For HIIT 100 exercises (those with "10 sets of 10 reps" or "10x10" prescribed), you'll start with 60 seconds between sets at the beginning of the program and progressively drop rest periods each week 10 seconds at a time (except for week 2, where you'll drop rest periods by 20 seconds) over the course of six weeks until you have no rest and are doing 100 reps straight through.

Here's exactly how the rest periods will drop from week to week for HIIT 100 exercises:

Week 1: 60/50 seconds between all sets (10 sets x 10 reps) – 60 seconds the first half of the week (Days 1-3), then down to 50 seconds on Days 4-6

Week 2: 40 seconds between all sets (10 sets x 10 reps)

Week 3: 30 seconds between all sets (10 sets x 10 reps)

Week 4: 20 seconds between all sets (10 sets x 10 reps)

Week 5: 10 seconds between all sets (10 sets x 10 reps)

Week 6: ZERO seconds between all sets (100 straight reps)

HIIT 100 Reps

On HIIT 100 sets during Weeks 1-3, when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible. This will help build more muscle power and strength, despite using such light weight. On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for 1-2 seconds. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape and separation.

During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply complete the 100 reps. Don't worry about rep speed or control; just get the reps done with the best form possible while your muscles are on fire.

After HIIT 100: 3 Sets to Failure + Drop Set

For each major muscle group, after following the HIIT 100 protocol on your first exercise, you'll do three more sets to failure of the same exercise using your 10-rep max (10RM). Of course, after doing 10 sets of 10 reps, you'll no longer be able to complete 10 full reps with your true 10RM weight – probably more like 5-7 reps. On the third set, you'll do a drop set with the same weight you used for HIIT 100s (50% of your 10RM) and do as many reps as possible.

Three sets of one or two more exercises and you'll be done with that muscle group for the day.

HIIT 100 Finishers

Not only will you do the HIIT 100 protocol for the first exercise of each major bodypart, but you'll also finish every workout with one last dose of HIIT 100s using a full-body exercise. The three I've included in the program are the dead-curl-press, kettlebell swings and dumbbell cleans, but you're also free to sub in other comparable full-body moves like dumbbell deadlifts or barbell, dumbbell or kettlebell snatches.

As for weight on these exercise, go light. It may be difficult to determine a 10RM on these moves and then take 50% of that, so just use common sense and err on the light side.

With these HIIT 100 finishing exercises, you will NOT follow them with three sets to failure as with the other HIIT 100 moves. After 10x10 on dead-curl-presses, swings or cleans, the workout is over.


The exercise is a true whole-body exercise as it works the quads, hams, glutes, back, biceps, forearms, triceps, shoulders traps, and even chest. I created it as an alternative for the clean and jerk.

While the clean and jerk is a great whole-body exercise, it's difficult for many people to do it properly. This is due to the fact that it's an exercise that requires a lot of skill. While I love the clean and jerk as well as power cleans, it's difficult for me to teach you how to properly perform them through just articles and videos. You really need one-on-one attention to properly execute cleans. That is why I rarely discuss them or include them in my programs. And it's why I came up with the dead-curl-press alternative.

Another problem with cleans is the lack of proper equipment. To really be able to do cleans, especially the clean and jerk, you need the proper barbell and weight plates. The Olympic bar that is used for the clean and jerk and the snatch is not the same Olympic bar you will find in a squat rack, power rack, or the bench press station. Olympic bars that are used for Olympic lifts have specialized bearings that allow for a much faster spin of the bar. This is critical for proper technique. You also need bumper plates and a platform to safely and properly execute a clean and jerk. You cannot drop a barbell with standard cast weight plates on the carpet or even the padded area of your gym. Yes, you can carefully lower the bar back to the floor, however, this can lead to tendonitis issues for many due to the overhand grip on the bar. These issues are yet another reason why the dead-curl press makes a great alternative.

Dead-Curl-Press How To:

To do the dead-curl-press, place a loaded barbell on the floor in front of your feet. Stand over the bar with a hip-width to shoulder-width stance. Squat down and grab the bar with an underhand grip. This is the start position, and with the exception of your grip, should be similar to the start of a regular deadlift. Your legs should be just above parallel with the floor and your torso should be bent forward at about a 45-degree angle to the floor with your lower back arched.

Press explosively through your heels to extend at the hips and knees to lift the bar off the floor to a fully upright position. This should now look like the start of a standard barbell curl. Immediately curl the bar up toward your shoulders with the help of the momentum you generated from the deadlift. Then from the top position of the curl, immediately press the barbell overhand with the reverse-grip you have on the barbell. This should resemble a push press where you use your legs to dip down a bit and push the weight up, as you follow up by pressing your arms to almost full extension. Immediately reverse the motions until you return the bar back to the floor and then immediately go into the next rep. Perform as many reps as prescribed, or for the prescribed amount of time.

I recommend doing this exercise primarily as a form of cardioacceleration, Tabatas, or other HIIT, such as my Power HIIT or—of course—as a finisher here in my HIIT 100 program. Because it uses the full-body, it is perfect for these forms of "cardio," as it maximizes the calories burned during the workout and the calories and fat burned long after the workout is over. It is not a great strength and power exercise. This is due to the fact that the weight that you are limited to on the curling portion of the lift is not nearly enough weight to be a challenge on the deadlift portion or even the shoulder press portion of the lift. While you certainly can use it for strength and power development, your better option is to use power cleans, cleans, or true clean and jerks, as long as you have the proper instruction and equipment.

Here's a brief video of me demonstrating a dead-curl-press rep:

Kettlebell Swings

Another exercise that will be finishing off HIIT 100 workouts is the Kettlebell Swing. Swings will be showing up as the last thing you do in Workouts 2 and 5 through the entire six-week program.

The reason I included kettlebell swings in this program is simple: Because they are more or less a full-body exercise that's great for fat-burning and conditioning. (The fact that they also strengthen the posterior chain muscles—hamstrings, glutes, lower back, among them—and provide great carryover to big lifts like squats and deadlifts is just an added bonus.) One study from Truman State University (Missouri), published in a 2010 issue of the Journal of Strength and Conditioning Research, showed that kettlebell swings raised subjects' heart rates up to more than 85% of maximum.

Seeing that you'll be doing swings using the HIIT 100 protocol of 100 total reps in a short period of time, you can expect to reap every bit of those cardio-boosting effects—provided you learn the proper technique of the exercise and perform them efficiently. Here's how it's done...

Kettlebell Swing How-To:

Stand with a shoulder-width stance, holding a kettlebell between your legs with both hands, using an overhand grip. Keeping your back flat and your head up, squat down and allow the kettlebell to lower between your legs. Immediately drive your heels through the floor to explosively extend at the hips and knees to stand upright as the kettlebell swings up and in front of you to about-face height. Once the kettlebell reaches its max height, let gravity bring it back down as you go right into the squat position again and immediately reverse the direction to swing the kettlebell back up. Continue swinging the kettlebell in this manner until all reps for the set are complete.

Note that the momentum of the kettlebell is NOT generated by the arms. The hands simply hold onto the kettlebell so that the arms can control its path. The arms don't do much other than go along for the ride. The momentum should be generated by the explosive extensions of the hips and knees, which is performed by the hamstrings, glutes, and quads. Think of really pushing your pelvis forward as you extend up. This will drive the kettlebell forward and the arms will keep it moving in an arc.

With kettlebell swings, you really need to see them demonstrated to learn proper technique. So here's a video of me doing the exercise and also showing you how to do swings with a dumbbell if you don't have a kettlebell available:

Dumbbell Cleans

You've seen how to do both dead-curl-presses and kettlebell swings, so now it's time to brush up your form on the third HIIT 100 fat-burning finisher move: The Dumbbell Clean.

You probably know cleans better as a barbell exercise. I picked the dumbbell version of it for HIIT 100 mostly because I see this as a slightly safer variation for high reps. Since you'll be doing 10 sets of 10 reps with progressively shorter rest periods (60 seconds in Week 1, down to no prescribed rest in Week 6), you'll be going pretty light on this exercise—don't expect to grab the 60-pound dumbbells here!

Cleans in general are a power exercise (the clean is an Olympic weightlifting move), so they'll train the large muscles of the legs and hips (quads, glutes, hamstrings, even calves) as well as the lower-back muscles and up through the arms and shoulders. Basically, cleans are another full-body exercise in the same general category as kettlebell swings and dead-curl-presses. This makes them great for fat-burning and conditioning while also stimulating many muscles to help boost metabolism and overall endurance, especially when doing 100 reps.

If you're unfamiliar with dumbbell cleans (perhaps barbell cleans are more your thing), here's how they're done:

Dumbbell Clean How-To:

Stand holding a pair of relatively light dumbbells hanging down at your sides. Squat down to start in the same position as you would when doing a dumbbell deadlift: dumbbells touching the floor right outside your feet. With your core tight, perform the following sequence in one fluid motion: Drive explosively through your heels to straighten your knees and bring your hips forward, pulling the weights up until they're somewhere around hip height, then immediately pull the dumbbells up to your shoulders and drop underneath the weights as you catch them in the "cleaned" position at shoulder height with your elbows pointing forward. Extend at the hips and knees to stand straight up. Lower the dumbbells back to the start position, then repeat.

Here's a video demonstration of me doing dumbbell cleans:

Non-HIIT 100 Exercises: Sets, Reps, Weight, Rest

After following the HIIT 100 protocol for the first exercise of a given body part and then doing that same exercise for three additional sets (with one drop set on the third set), you'll do other exercises for the body part with a more standard set/rep scheme: 3 sets to failure.

For all of these exercises, rest periods will stay at 60 seconds between sets through the entire six weeks.

As for weight on non-HIIT 100 exercises, you'll be using a variety of different loads during the course of the program – typically your 10RM - 20RM (estimated), depending on the exercise, and even as light as your 30RM in later weeks. For a complete listing of these loads for every non-HIIT 100 exercise, refer to the workout charts below or in the HIIT 100 ebook.

What if I can't train 6 days a week?

As I mentioned earlier, HIIT 100 is a six-day-a-week program. But I understand that not everyone’s schedule is conducive to this. If you can’t do six days a week, don’t just scrap the program altogether. Use one of the below options to get all the work done in however many days you have available – 5, 4, or 3 days a week.

5 Days a Week

If five days a week is doable, pick which of the following muscle group pairs you need the least work on chest and back (Days 1 and 4); legs and triceps (Days 2 and 5); or shoulders and biceps (Days 3 and 6). Train those two muscle groups only once per week.

For example, if you decided shoulders and biceps can use lower volume during this program, skip the Day 6 workout every week. (In this scenario, you’ll also be training traps and forearms only once per week.)

4 Days a Week

If you can only dedicate four days a week to training, take Days 3 and 6, split the workouts in half, and add them to different workout days.

Here’s how to do it: Take the shoulders and traps work from Days 3 and 6 and put it into Days 1 and 4, respectively, after the back exercises. Then, add the biceps and forearm exercises to Days 2 and 5, following triceps. That makes four workouts per week.

3 Days a Week for 12 Weeks

You can only swing three days per week? No problem. You can still get great results, and you have two options. This first option (the better of the two, in my opinion) simply involves stretching the program out over 12 weeks instead of the prescribed six weeks.

So, do Days 1, 2, and 3 in Week 1 (on whatever three days you want – M/W/F, Tu/Th/Sa, whatever); Days 4, 5, and 6 in Week 2; Week 2 Day 1, 2, and 3 workouts in your third week; Week 2 Day 4, 5, and 6 workouts in your fourth week; and so on. This will end up taking 12 weeks, but you’ll have completed all the workouts in the program.

3 Days a Week for 6 Weeks

If you can only do three days a week but also want to keep the program at six weeks in duration, this last option is for you. To be honest, it’s the least effective method. But with my programs, even the least effective version delivers great results.

First, let’s number all the workouts in the complete HIIT 100 program, 1-36. (Six days a week for six weeks – 6x6.) Week 1 is Workouts 1-6; Week 2 is Workouts 7-12; Week 3 is Workouts 13-18; Week 4 is Workouts 19-24; Week 5 is Workouts 25-30, and Week 6 is Workouts 31-36.

For this abbreviated version, do Workouts 1, 2, and 3 in Week 1; Workouts 10, 11, and 12 in Week 2; Workouts 13, 14, and 15 in Week 3; Workouts 22, 23, and 24 in Week 4; Workouts 25, 26, and 27 in Week 5; and finally, Workouts 34, 35, and 36 in Week 6.

In this instance, you’ll only end up completing half of the HIIT 100 workouts, but it will still only take you six weeks. Still a very solid, and effective, program.


HIIT 100 Workouts

Download All HIIT 100 Workouts Here

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Download All HIIT 100 Workouts Here



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