🕷️ Crawler Inspector

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1. Shard Calculation

Query:

Response:

Calculated Shard: 26 (from laksa090)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa026.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.muscleandstrength.com/workouts/calorie-destroyer-12-week-hiit-workout\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.muscleandstrength.com/workouts/calorie-destroyer-12-week-hiit-workout\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.muscleandstrength.com\/workouts\/calorie-destroyer-12-week-hiit-workout","crawl_time":1775577656,"first_indexed_time":1595347869,"http_code":200,"src_unparsed":"com,muscleandstrength!www,\/workouts\/calorie-destroyer-12-week-hiit-workout s443","src_root_hash":"2871429151272754826","history_drop_reason":null,"meta_title":"The Calorie Destroyer: 12 Week Full Body HIIT Workout and Meal Plan | Muscle & Strength","meta_descriptions":["If you want to achieve great results, you have to make great commitments. Sculpt the body you want and improve endurance with this 12 week full body HIIT workout and nutrition strategy!"],"attrs_boilerpipe_text":"If you want to achieve great results, you have to make great commitments. That applies in fitness, work, or any other aspect of life. If you’re someone that has decided you want to lose weight and get in better shape, it’s going to take a serious level of dedication and a long-term plan.\nThe plan that follows will be a three-month journey for anyone that takes it on. If you’re new to the fitness world and want to change the way you look and feel, then this workout program and nutrition strategy can help you make that a reality. Beginners and fitness rookies are the focus of this program but if the iron veterans want to give these workouts a try, go for it.\nBefore we dive into the details, let’s talk a little about the philosophy behind it. This will be a\nHigh Intensity Interval Training\nprogram. So instead of doing moderate effort work over a long period of time, you’ll alternate high efforts of serious work with periods of total rest. This style of training will help you burn more calories, increase endurance, improve overall fitness, and simply put, keep the routine from getting boring and stale.\nThe Workouts\nThe program below is made to be done as its own three times a week but if you want to include this as an addition to another\nbeginner style weight training program\n, you can. You’ll need around 35 minutes to complete these sessions.\nFor this workout, you’ll need a kettlebell and a pair of dumbbells. It’s designed to be done at home or in a gym. If you want to use a weighted vest, that would be great but it’s not required. Remember, the goal is to burn calories and increase endurance. There is no need to use heavy weights here.\nThe exercises listed will help you train the entire body. There is no direct work for areas like the\nside delts\nor the\narms\nbut if you’re adding this to another program, then let that program take care of those areas. If you want guidance on how to do these movements, check out the\nM&S Exercise Video Database\n.\n12 Week Full Body HIIT Workout\nExercise\nSets\nReps\nDumbbell Pullover\non the Floor or Bench\n3\nAMRAP 30-60s\nPush Ups\n3\nAMRAP 30-60s\nSquat Jumps\n3\nAMRAP 30-60s\nKettlebell Swings\n3\nAMRAP 30-60s\nMountain Climbers\n3\nAMRAP 30-60s\nBurpees\n3\nAMRAP 30-60s\nDumbbell Farmers Carry\n3\nAMRAP 30-60s\nThis isn’t only about burning calories – we want to get better and improve performance too. So that is the focus throughout the next three months.\nWe will start with double the rest time of the time we perform the sets. As we enter each new phase, the work time increases and the rest time decreases. This is gradual so you shouldn’t feel too overwhelmed when the changes take place. The phases and times are below.\nWeeks 1 and 2:\n30 seconds of work with 60 seconds of rest.\nWeeks 3 and 4:\n35 seconds of work with 55 seconds of rest.\nWeeks 5 and 6: \n40 seconds of work with 50 seconds of rest.\nWeeks 7 and 8:\n 45 seconds of work with 45 seconds of rest.\nWeeks 9 and 10: \n50 seconds of work with 40 seconds of rest.\nWeek 11:\n55 seconds of work with 35 seconds of rest.\nWeek 12:\n 60 seconds of work with 30 seconds of rest.\nThis doesn’t mean you have to double the reps you do. If you need an extra second or two in between reps as you approach failure, that’s okay. Just don’t quit until the time expires.\nCalorie Destroyer: Nutrition\nThis isn’t going to be a breakthrough revolution in nutrition but if you’re someone who is looking for some guidance on how to eat while trying to get in better shape, then this could help you.\nWhat you eat and how you eat it are more important than the workouts themselves. Food provides the fuel for your body and like a car, the type of fuel you put in can determine how well you perform when it’s necessary to.\nLet’s keep this as simple as possible. If you want to lose weight, you need to\nburn more calories than you take in\n. If you want to get bigger and stronger, then you need to\neat more\n. If you want to count your macros, then focus on 1 gram of protein per pound of bodyweight and .4 grams of fats per pound of bodyweight.\nRelated: \nExpert Fat Loss Guide: Learn To Lose Fat With Diet & Training\nAs for carbohydrates, if you want to lose weight, then eat 1 gram of carbs per pound of bodyweight. So if you’re a 200 pound person who wants to lose weight, then your macros are below.\n200 grams of protein, 200 grams of carbs, 80 grams of fat.\nThat can be broken up into five or six meals over the course of your day. That’s your three basic meals and two or three others that would be like snacks. Take those total numbers and divide them by five or six, depending on your preference, and that is your amount to eat per meal.\nThere are debates about whether three or six meals is better for you. My recommendation is six because it is smaller meals and it would be easier for you to meet your calorie goals than eating bigger meals. It also could save you time. That said, there is flexibility here. If you feel three would be better for you, go for it.\nPortions\nNow if you’re someone who doesn’t like the thought of doing a bunch of math, then you can opt for doing portions. Keep in mind that this may not be as accurate as calorie counting but if you’re more likely to follow this way, then do it.\nFood that is the size of your clinched fist is one portion. If you have three meals a day, then eat two portions of protein, one or two portions of carbs, depending on the time of day, and one portion of fats. If you’re going to do six meals, then one portion of each is what you should shoot for.\nSources of Nutrition\nThese are the most popular suggestions for food sources. They aren’t the only ones out there so if you know of something that you like and it may not be on this list, that doesn’t mean you can’t have it. Just make sure it is a good source.\nProtein:\nChicken, Turkey, Eggs, Egg Whites, Steak, Fish, Lean Pork, Whey Protein Isolate, Greek Yogurt, Plant Protein\nFats:\nAvocados, Nuts, Fats from Fish, Extra Virgin Olive Oil, Egg Yolks, Dark Chocolate, Coconut Oil\nVegetables:\nAny of them.\nCarbohydrates:\nOats, White Rice, Brown Rice, Barley, Rice, Quinoa, Fruit, Sweet Potato, Couscous, Whole Wheat Pasta\nRegardless of the goal and metrics you’re using, protein should be the priority with each meal because the amino acids from protein are what’s going to fuel your muscles to perform and recover. So start your meal by having your protein first. Then focus on your fats if they are separate. Finally, slowly take in the carbs until you’re finished or satisfied. If you get full before finishing, you want the carbs to be what is left behind since they are technically nonessential.\nCheat Meals\nIf you plan on treating yourself, do it wisely. Make sure you have it earlier in your day and before a training session. The surplus in calories can be fuel for the workouts and you don’t want to go to bed on a full stomach of calories you didn’t need. It can affect your sleep negatively and the unused calories can affect your weight loss.\nRelated: \nHow to Properly Incorporate Cheat Meals Into Your Diet\nImportance of Water\nThis is also a common denominator across all nutritional principles. Water is absolutely necessary and should be had with or after each meal. You can have other drinks too like teas, coffee, or supplements but make sure you drink water.\nOne big tip to help you get enough in throughout the day is drinking at least 16 ounces as soon as you wake up. If you can do more, you should. This will help you get hydrated immediately since you’ve been asleep for several hours and can benefit from the water. Also, you will go to the bathroom earlier on in the day and since you won’t be drinking as much by the end of the day, you can minimize the trips before bed or in the middle of the night.","attrs_markdown":"[![Customer Appreciation Sales Event! 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[View All](https:\/\/www.muscleandstrength.com\/recipes)\n- [Tools ›](https:\/\/www.muscleandstrength.com\/tools)\n  Back\n  \n  Tools\n  \n  [Go to Tools](https:\/\/www.muscleandstrength.com\/tools)\n  \n  - [Bench Press Calculator](https:\/\/www.muscleandstrength.com\/tools\/bench-press-calculator)\n  - [BMR + Daily Calorie Calculator](https:\/\/www.muscleandstrength.com\/tools\/bmr-calculator)\n  - [Bodyfat % Calculator](https:\/\/www.muscleandstrength.com\/tools\/measure-bodyfat)\n  - [Body Measurements Calculator](https:\/\/www.muscleandstrength.com\/tools\/ideal-measurements)\n  - [Bench Press Max Chart](https:\/\/www.muscleandstrength.com\/tools\/bench-press-max-chart)\n\n[7 Day Customer Support](https:\/\/support.muscleandstrength.com\/)\n\n[Live Chat](https:\/\/support.muscleandstrength.com\/hc\/en-us\/requests\/new)\n\n1-800-537-9910\n\n# The Calorie Destroyer: 12 Week Full Body HIIT Workout and Meal Plan\n![Roger “Rock” Lockridge, Senior Writer](data:image\/gif;base64,R0lGODlhAQABAIAAAAUEBAAAACwAAAAAAQABAAACAkQBADs=)\n\nWritten By: [Roger “Rock” Lockridge, Senior Writer](https:\/\/www.muscleandstrength.com\/authors\/roger-lockridge)  \n July 20th, 2020\n\nCategories: [Workouts](https:\/\/www.muscleandstrength.com\/workout-routines) [Fat Loss](https:\/\/www.muscleandstrength.com\/workouts\/fat-loss) [Full Body](https:\/\/www.muscleandstrength.com\/workouts\/full-body)\n\n122\\.5K Reads\n\n[Print]()\n\n[Share on Facebook]()\n\n[Share by Email]()\n\n[Share on WhatsApp]()\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/)\n\n[Share on X]()\n\n[Share on Messenger]()\n\n![Athletic Man Doing Plyometric Push Up](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/field\/feature-wide-image\/workout\/caloriedestroyer1000.jpg)\n\nIf you want to achieve great results, you have to make great commitments. Sculpt the body you want and improve endurance with this 12 week full body HIIT workout and nutrition strategy\\!\n\n##### Workout Summary\n- Main Goal\n  Lose Fat\n- Workout Type\n  Full Body\n- Training Level\n  Beginner\n- Program Duration12 weeks\n- Days Per Week\n  3\n- Time Per Workout35-40 minutes\n- Equipment Required\n  Bodyweight, Dumbbells, Kettle Bells\n- Target Gender Male & Female\n- Recommended Supps\n  [Whey Protein](https:\/\/www.muscleandstrength.com\/store\/category\/protein\/whey-protein.html)  \n   [Multivitamin](https:\/\/www.muscleandstrength.com\/store\/category\/vitamins-minerals\/multivitamins.html)  \n   [Fish Oil](https:\/\/www.muscleandstrength.com\/store\/category\/fish-oil.html)  \n   [Fat Burner (optional)](https:\/\/www.muscleandstrength.com\/store\/category\/fat-loss.html)\n- Workout PDF [Download Workout](https:\/\/www.muscleandstrength.com\/sites\/default\/files\/workouts\/thecaloriedestroyer.pdf)\n## Workout Description\nIf you want to achieve great results, you have to make great commitments. That applies in fitness, work, or any other aspect of life. If you’re someone that has decided you want to lose weight and get in better shape, it’s going to take a serious level of dedication and a long-term plan.\n\nThe plan that follows will be a three-month journey for anyone that takes it on. If you’re new to the fitness world and want to change the way you look and feel, then this workout program and nutrition strategy can help you make that a reality. Beginners and fitness rookies are the focus of this program but if the iron veterans want to give these workouts a try, go for it.\n\n## Calorie Destroyer Workout\nBefore we dive into the details, let’s talk a little about the philosophy behind it. This will be a [High Intensity Interval Training](https:\/\/www.muscleandstrength.com\/articles\/cardio-fat-loss-high-versus-low-intensity) program. So instead of doing moderate effort work over a long period of time, you’ll alternate high efforts of serious work with periods of total rest. This style of training will help you burn more calories, increase endurance, improve overall fitness, and simply put, keep the routine from getting boring and stale.\n\n![Athletic woman doing kettlebell swings]()\n\n### The Workouts\nThe program below is made to be done as its own three times a week but if you want to include this as an addition to another [beginner style weight training program](https:\/\/www.muscleandstrength.com\/workouts\/beginner), you can. You’ll need around 35 minutes to complete these sessions.\n\nFor this workout, you’ll need a kettlebell and a pair of dumbbells. It’s designed to be done at home or in a gym. If you want to use a weighted vest, that would be great but it’s not required. Remember, the goal is to burn calories and increase endurance. There is no need to use heavy weights here.\n\nThe exercises listed will help you train the entire body. There is no direct work for areas like the [side delts](https:\/\/www.muscleandstrength.com\/workouts\/shoulders) or the [arms](https:\/\/www.muscleandstrength.com\/workouts\/biceps) but if you’re adding this to another program, then let that program take care of those areas. If you want guidance on how to do these movements, check out the [M\\&S Exercise Video Database](https:\/\/www.muscleandstrength.com\/exercises).\n\n#### 12 Week Full Body HIIT Workout\n| Exercise | Sets | Reps |\n|---|---|---|\n| [Dumbbell Pullover](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-pullover.html) on the Floor or Bench | 3 | AMRAP 30-60s |\n| [Push Ups](https:\/\/www.muscleandstrength.com\/exercises\/push-up.html) | 3 | AMRAP 30-60s |\n| [Squat Jumps](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-jump-squat.html) | 3 | AMRAP 30-60s |\n| [Kettlebell Swings](https:\/\/www.muscleandstrength.com\/exercises\/one-arm-kettlebell-swing) | 3 | AMRAP 30-60s |\n| [Mountain Climbers](https:\/\/www.muscleandstrength.com\/exercises\/rotating-mountain-climber) | 3 | AMRAP 30-60s |\n| Burpees | 3 | AMRAP 30-60s |\n| [Dumbbell Farmers Carry](https:\/\/www.muscleandstrength.com\/exercises\/farmers-walk) | 3 | AMRAP 30-60s |\n\nThis isn’t only about burning calories – we want to get better and improve performance too. So that is the focus throughout the next three months.\n\nWe will start with double the rest time of the time we perform the sets. As we enter each new phase, the work time increases and the rest time decreases. This is gradual so you shouldn’t feel too overwhelmed when the changes take place. The phases and times are below.\n\n- **Weeks 1 and 2:** 30 seconds of work with 60 seconds of rest.\n- **Weeks 3 and 4:** 35 seconds of work with 55 seconds of rest.\n- **Weeks 5 and 6:** 40 seconds of work with 50 seconds of rest.\n- **Weeks 7 and 8:** 45 seconds of work with 45 seconds of rest.\n- **Weeks 9 and 10:** 50 seconds of work with 40 seconds of rest.\n- **Week 11:** 55 seconds of work with 35 seconds of rest.\n- **Week 12:** 60 seconds of work with 30 seconds of rest.\n\nThis doesn’t mean you have to double the reps you do. If you need an extra second or two in between reps as you approach failure, that’s okay. Just don’t quit until the time expires.\n\n## Calorie Destroyer: Nutrition\nThis isn’t going to be a breakthrough revolution in nutrition but if you’re someone who is looking for some guidance on how to eat while trying to get in better shape, then this could help you.\n\nWhat you eat and how you eat it are more important than the workouts themselves. Food provides the fuel for your body and like a car, the type of fuel you put in can determine how well you perform when it’s necessary to.\n\nLet’s keep this as simple as possible. If you want to lose weight, you need to [burn more calories than you take in](https:\/\/www.muscleandstrength.com\/articles\/set-up-fat-loss-diet-plan). If you want to get bigger and stronger, then you need to [eat more](https:\/\/www.muscleandstrength.com\/node\/47884). If you want to count your macros, then focus on 1 gram of protein per pound of bodyweight and .4 grams of fats per pound of bodyweight.\n\n**Related: [Expert Fat Loss Guide: Learn To Lose Fat With Diet & Training](https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss)**\n\nAs for carbohydrates, if you want to lose weight, then eat 1 gram of carbs per pound of bodyweight. So if you’re a 200 pound person who wants to lose weight, then your macros are below.\n\n*200 grams of protein, 200 grams of carbs, 80 grams of fat.*\n\nThat can be broken up into five or six meals over the course of your day. That’s your three basic meals and two or three others that would be like snacks. Take those total numbers and divide them by five or six, depending on your preference, and that is your amount to eat per meal.\n\nThere are debates about whether three or six meals is better for you. My recommendation is six because it is smaller meals and it would be easier for you to meet your calorie goals than eating bigger meals. It also could save you time. That said, there is flexibility here. If you feel three would be better for you, go for it.\n\n![M\\&S Kitchen w\/ Mix of Veggies]()\n\n### Portions\nNow if you’re someone who doesn’t like the thought of doing a bunch of math, then you can opt for doing portions. Keep in mind that this may not be as accurate as calorie counting but if you’re more likely to follow this way, then do it.\n\nFood that is the size of your clinched fist is one portion. If you have three meals a day, then eat two portions of protein, one or two portions of carbs, depending on the time of day, and one portion of fats. If you’re going to do six meals, then one portion of each is what you should shoot for.\n\n### Sources of Nutrition\nThese are the most popular suggestions for food sources. They aren’t the only ones out there so if you know of something that you like and it may not be on this list, that doesn’t mean you can’t have it. Just make sure it is a good source.\n\n- **Protein:** Chicken, Turkey, Eggs, Egg Whites, Steak, Fish, Lean Pork, Whey Protein Isolate, Greek Yogurt, Plant Protein\n- **Fats:** Avocados, Nuts, Fats from Fish, Extra Virgin Olive Oil, Egg Yolks, Dark Chocolate, Coconut Oil\n- **Vegetables:** Any of them.\n- **Carbohydrates:** Oats, White Rice, Brown Rice, Barley, Rice, Quinoa, Fruit, Sweet Potato, Couscous, Whole Wheat Pasta\n\nRegardless of the goal and metrics you’re using, protein should be the priority with each meal because the amino acids from protein are what’s going to fuel your muscles to perform and recover. So start your meal by having your protein first. Then focus on your fats if they are separate. Finally, slowly take in the carbs until you’re finished or satisfied. If you get full before finishing, you want the carbs to be what is left behind since they are technically nonessential.\n\n### Cheat Meals\nIf you plan on treating yourself, do it wisely. Make sure you have it earlier in your day and before a training session. The surplus in calories can be fuel for the workouts and you don’t want to go to bed on a full stomach of calories you didn’t need. It can affect your sleep negatively and the unused calories can affect your weight loss.\n\n**Related: [How to Properly Incorporate Cheat Meals Into Your Diet](https:\/\/www.muscleandstrength.com\/articles\/how-to-incorporate-cheat-meals-into-diet)**\n\n### **Importance of Water**\nThis is also a common denominator across all nutritional principles. Water is absolutely necessary and should be had with or after each meal. You can have other drinks too like teas, coffee, or supplements but make sure you drink water.\n\nOne big tip to help you get enough in throughout the day is drinking at least 16 ounces as soon as you wake up. If you can do more, you should. This will help you get hydrated immediately since you’ve been asleep for several hours and can benefit from the water. Also, you will go to the bathroom earlier on in the day and since you won’t be drinking as much by the end of the day, you can minimize the trips before bed or in the middle of the night.\n\n[Print]()\n\n[Share on Facebook]()\n\n[Share by Email]()\n\n[Share on WhatsApp]()\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/)\n\n[Share on X]()\n\n[Share on Messenger]()\n\nJoin over 500k subscribers who get a **free weekly email** with the latest workouts, expert advice, videos and deals from Muscle & Strength.\n\n![Roger “Rock” Lockridge, Senior Writer]()\n\n##### [Roger “Rock” Lockridge, Senior Writer](https:\/\/www.muscleandstrength.com\/authors\/roger-lockridge)\nHardgainer and veteran fitness writer Roger \"Rock\" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites.\n\n##### 23 Comments\n[Post Comment]()\n\nJoell\n\nPosted on: Mon, 11\/28\/2022 - 02:48\n\nThanks for the article. One quick question; is it all three sets with the 60-30 seconds of rest, or rest between each set.  \n Ie burpee 10 then rest 30 secs or all 20-30 burpees and rest 30 seconds\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1552043)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1552043)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 11\/28\/2022 - 11:14\n\nHey Joell, thanks for reading my article and M\\&S. Using Weeks 1 and 2 as the example.\n\nWeeks 1 and 2: 30 seconds of work with 60 seconds of rest.\n\nSet 1: 30 seconds of work, 60 seconds of rest.  \n Set 2: 30 seconds of work, 60 seconds of rest.  \n Set 3: 30 seconds of work, 60 seconds of rest.\n\nYou then move on to the next exercise. Hope this helps\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1552047)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1552047)\n\nJoell\n\nPosted on: Mon, 11\/28\/2022 - 14:30\n\nMakes perfect sense. Thank you for your prompt reply ;) happy lifting\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1552050)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1552050)\n\nKelly\n\nPosted on: Sun, 08\/21\/2022 - 17:48\n\nSo the same 7 exercises for 12 weeks?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1545767)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1545767)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 08\/22\/2022 - 07:13\n\nThat is correct, Kelly.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1545818)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1545818)\n\nAshley Mcloone\n\nPosted on: Sun, 08\/21\/2022 - 14:31\n\nDo you have any Kettlebell workouts\/HIITs?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1545752)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1545752)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 08\/22\/2022 - 07:09\n\nWhat do you think about this, Ashley?\n\n[https:\/\/www.muscleandstrength.com\/workouts\/full-body-kettlebell-circuit-...](https:\/\/www.muscleandstrength.com\/workouts\/full-body-kettlebell-circuit-workout)\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1545815)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1545815)\n\nMuinic\n\nPosted on: Sun, 08\/22\/2021 - 12:13\n\nHey ! Love the site ! Could you please advise the macros listed above in metric version .. cheers \\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1530617)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1530617)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 09\/07\/2021 - 21:23\n\nHi, Muinic. The macros listed are examples. You could take your bodyweight in kilos and multiply by 2.2 to get the corresponding numbers for someone that would be working with pounds.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1530864)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1530864)\n\nAbdullah\n\nPosted on: Mon, 03\/01\/2021 - 14:25\n\nHey just wanted to ask I'm doing the 6 day dumbell workout already so I can add this to my workout too right for 3 days a week before I start working out or will that affect my recovery ? I wanna lose fat from this workout and build muscle from the other\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1521622)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1521622)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nAbigail\n\nPosted on: Tue, 03\/02\/2021 - 16:37\n\nHey Abdullah - it's physically impossible to lose fat and gain muscle at the same time. Losing fat requires being in a caloric deficit while gaining muscle requires being in a caloric surplus. Adding this workout to the 6 day dumbbell workout would be a lot of volume and would most likely negatively affect your recovery.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1521686)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1521686)\n\nKG\n\nPosted on: Sun, 11\/15\/2020 - 07:56\n\nI’m need to working out. I weigh 220 lbs. Do I need to add this to another workout program or can I just use this? Thanks\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1516827)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1516827)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nAbigail\n\nPosted on: Mon, 11\/16\/2020 - 12:54\n\nHey KG - you can stick to this one for the 12 weeks. After that, you can re-evaluate your goals and choose another workout program accordingly.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1516887)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1516887)\n\nBill\n\nPosted on: Mon, 10\/26\/2020 - 23:18\n\nHow can I calculate the calories burned during this workout?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1516255)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1516255)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nAbigail\n\nPosted on: Tue, 10\/27\/2020 - 09:14\n\nHey Bill - the most effective way to calculate calories burned is by using a wrist fitness tracker or a chest strap heart rate monitor.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1516269)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1516269)\n\nLisa\n\nPosted on: Mon, 09\/14\/2020 - 11:49\n\nHi, is there an alternative to dumbbell farmer carry. I only have a small area to workout  \n Thanks\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1515136)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1515136)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nAbigail\n\nPosted on: Thu, 09\/24\/2020 - 13:52\n\nHey Lisa - you can walk back and forth in your space, even if it's only just a few steps in each direction. If that is not an option either, you can do a static dumbbell hold.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1515370)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1515370)\n\nMarchand Steyn\n\nPosted on: Tue, 09\/08\/2020 - 01:51\n\nHi Roger, looks like a peachy workout here! Simple question though, do we do all excersizes as rounds i.e. one set of pullovers theb pushups and so on, or do you complete 3 sets of the pullovers before moving on?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1515003)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1515003)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nMarina\n\nPosted on: Wed, 09\/09\/2020 - 12:41\n\nHey Marchand - you would perform all 3 sets of a given exercise before moving onto the next exercise.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1515032)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1515032)\n\nmarie\n\nPosted on: Sun, 08\/29\/2021 - 20:51\n\nhey great workout question is it 30 seconds then 60 seconds rest between each rep or 3 x 30 seconds of reps then 60 seconds rest before going to next exercise?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1530702)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1530702)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Fri, 09\/10\/2021 - 20:13\n\nFollow the guidelines by the week as they are listed in the article below the workout. Your goal is to gradually increase the time you're working and decrease the time you're resting.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1530977)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1530977)\n\ntansaj singh powar\n\nPosted on: Thu, 08\/13\/2020 - 10:36\n\nI weight about 87 kgs and 6 feet, How much would you say Fat I can lose with this Program?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1514417)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1514417)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nYoshi\n\nPosted on: Fri, 08\/14\/2020 - 09:22\n\nHey Tansaj\n\nThat all depends on how well you stick to the diet, and how hard you push yourself through the workouts\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1514435)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50185\/1514435)\n\nClose Form\n\n#### Free Workouts & Advice\nWe send you the latest workouts, videos, expert guides and deals.\n\n###### Customer Service\n- [Help Center](https:\/\/support.muscleandstrength.com\/)\n- [Track Your Order](https:\/\/support.muscleandstrength.com\/hc\/en-us\/articles\/4410315657367)\n- [Account Login](https:\/\/www.muscleandstrength.com\/store\/customer\/account\/login)\n- [Returns & Exchanges](https:\/\/support.muscleandstrength.com\/hc\/en-us\/articles\/4409534729879-Returns-Exchanges-Policy)\n- [Contact Us](https:\/\/support.muscleandstrength.com\/hc\/en-us\/requests\/new)\n\n###### Follow\n- [Subscribe to us on Youtube](http:\/\/www.youtube.com\/muscleandstrength)\n- [Follow us on Instagram](http:\/\/instagram.com\/muscleandstrength)\n- [Follow us on Pinterest](http:\/\/pinterest.com\/musclestrength\/)\n- [Follow us on TikTok](http:\/\/www.tiktok.com\/@muscleandstrength)\n- [Like us on Facebook](http:\/\/www.facebook.com\/muscleandstrength)\n- [Follow us on Twitter](http:\/\/www.twitter.com\/Muscle_Strength)\n\n###### About\n- [About Us](https:\/\/www.muscleandstrength.com\/about)\n- [Rewards Program](https:\/\/www.muscleandstrength.com\/store\/rewards)\n- [Careers](https:\/\/www.muscleandstrength.com\/careers)\n\n###### Work With Us\n- [Contribute to M\\&S](https:\/\/www.muscleandstrength.com\/writers)\n- [Affiliate Program](https:\/\/www.muscleandstrength.com\/store\/affiliate-program)\n\n© 2006-2026, Muscle & Strength, LLC.  1180 First Street South Ext, Columbia, SC, 29209.  Phone: 1-800-537-9910\n\n[Terms of Use](https:\/\/www.iubenda.com\/terms-and-conditions\/27031375) - [Privacy Policy](https:\/\/www.iubenda.com\/privacy-policy\/27031375 \"Privacy Policy\") - [Cookie Policy](https:\/\/www.iubenda.com\/privacy-policy\/27031375\/cookie-policy \"Cookie Policy\") - [Accessibility Statement](https:\/\/www.muscleandstrength.com\/accessibility-statement \"Accessibility Statement\") - [Tracking Preferences](https:\/\/www.muscleandstrength.com\/workouts\/calorie-destroyer-12-week-hiit-workout \"Tracking Preferences\")\n\n![Muscle & Strength]()\n\n×\n\n![Accessibility Widget](https:\/\/cdn.userway.org\/widgetapp\/images\/body_wh.svg)","attrs_readable_markdown":"If you want to achieve great results, you have to make great commitments. That applies in fitness, work, or any other aspect of life. If you’re someone that has decided you want to lose weight and get in better shape, it’s going to take a serious level of dedication and a long-term plan.\n\nThe plan that follows will be a three-month journey for anyone that takes it on. If you’re new to the fitness world and want to change the way you look and feel, then this workout program and nutrition strategy can help you make that a reality. Beginners and fitness rookies are the focus of this program but if the iron veterans want to give these workouts a try, go for it.\n\nBefore we dive into the details, let’s talk a little about the philosophy behind it. This will be a [High Intensity Interval Training](https:\/\/www.muscleandstrength.com\/articles\/cardio-fat-loss-high-versus-low-intensity) program. So instead of doing moderate effort work over a long period of time, you’ll alternate high efforts of serious work with periods of total rest. This style of training will help you burn more calories, increase endurance, improve overall fitness, and simply put, keep the routine from getting boring and stale.\n\n![Athletic woman doing kettlebell swings](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2020\/07\/thecaloriedestroyer800.jpg)\n\n### The Workouts\nThe program below is made to be done as its own three times a week but if you want to include this as an addition to another [beginner style weight training program](https:\/\/www.muscleandstrength.com\/workouts\/beginner), you can. You’ll need around 35 minutes to complete these sessions.\n\nFor this workout, you’ll need a kettlebell and a pair of dumbbells. It’s designed to be done at home or in a gym. If you want to use a weighted vest, that would be great but it’s not required. Remember, the goal is to burn calories and increase endurance. There is no need to use heavy weights here.\n\nThe exercises listed will help you train the entire body. There is no direct work for areas like the [side delts](https:\/\/www.muscleandstrength.com\/workouts\/shoulders) or the [arms](https:\/\/www.muscleandstrength.com\/workouts\/biceps) but if you’re adding this to another program, then let that program take care of those areas. If you want guidance on how to do these movements, check out the [M\\&S Exercise Video Database](https:\/\/www.muscleandstrength.com\/exercises).\n\n#### 12 Week Full Body HIIT Workout\n| Exercise | Sets | Reps |\n|---|---|---|\n| [Dumbbell Pullover](https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-pullover.html) on the Floor or Bench | 3 | AMRAP 30-60s |\n| [Push Ups](https:\/\/www.muscleandstrength.com\/exercises\/push-up.html) | 3 | AMRAP 30-60s |\n| [Squat Jumps](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-jump-squat.html) | 3 | AMRAP 30-60s |\n| [Kettlebell Swings](https:\/\/www.muscleandstrength.com\/exercises\/one-arm-kettlebell-swing) | 3 | AMRAP 30-60s |\n| [Mountain Climbers](https:\/\/www.muscleandstrength.com\/exercises\/rotating-mountain-climber) | 3 | AMRAP 30-60s |\n| Burpees | 3 | AMRAP 30-60s |\n| [Dumbbell Farmers Carry](https:\/\/www.muscleandstrength.com\/exercises\/farmers-walk) | 3 | AMRAP 30-60s |\n\nThis isn’t only about burning calories – we want to get better and improve performance too. So that is the focus throughout the next three months.\n\nWe will start with double the rest time of the time we perform the sets. As we enter each new phase, the work time increases and the rest time decreases. This is gradual so you shouldn’t feel too overwhelmed when the changes take place. The phases and times are below.\n\n- **Weeks 1 and 2:** 30 seconds of work with 60 seconds of rest.\n- **Weeks 3 and 4:** 35 seconds of work with 55 seconds of rest.\n- **Weeks 5 and 6:** 40 seconds of work with 50 seconds of rest.\n- **Weeks 7 and 8:** 45 seconds of work with 45 seconds of rest.\n- **Weeks 9 and 10:** 50 seconds of work with 40 seconds of rest.\n- **Week 11:** 55 seconds of work with 35 seconds of rest.\n- **Week 12:** 60 seconds of work with 30 seconds of rest.\n\nThis doesn’t mean you have to double the reps you do. If you need an extra second or two in between reps as you approach failure, that’s okay. Just don’t quit until the time expires.\n\n## Calorie Destroyer: Nutrition\nThis isn’t going to be a breakthrough revolution in nutrition but if you’re someone who is looking for some guidance on how to eat while trying to get in better shape, then this could help you.\n\nWhat you eat and how you eat it are more important than the workouts themselves. Food provides the fuel for your body and like a car, the type of fuel you put in can determine how well you perform when it’s necessary to.\n\nLet’s keep this as simple as possible. If you want to lose weight, you need to [burn more calories than you take in](https:\/\/www.muscleandstrength.com\/articles\/set-up-fat-loss-diet-plan). If you want to get bigger and stronger, then you need to [eat more](https:\/\/www.muscleandstrength.com\/node\/47884). If you want to count your macros, then focus on 1 gram of protein per pound of bodyweight and .4 grams of fats per pound of bodyweight.\n\n**Related: [Expert Fat Loss Guide: Learn To Lose Fat With Diet & Training](https:\/\/www.muscleandstrength.com\/expert-guides\/fat-loss)**\n\nAs for carbohydrates, if you want to lose weight, then eat 1 gram of carbs per pound of bodyweight. So if you’re a 200 pound person who wants to lose weight, then your macros are below.\n\n*200 grams of protein, 200 grams of carbs, 80 grams of fat.*\n\nThat can be broken up into five or six meals over the course of your day. That’s your three basic meals and two or three others that would be like snacks. Take those total numbers and divide them by five or six, depending on your preference, and that is your amount to eat per meal.\n\nThere are debates about whether three or six meals is better for you. My recommendation is six because it is smaller meals and it would be easier for you to meet your calorie goals than eating bigger meals. It also could save you time. That said, there is flexibility here. If you feel three would be better for you, go for it.\n\n![M\\&S Kitchen w\/ Mix of Veggies](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2020\/07\/thecaloriedestroyernutrition800.jpg)\n\n### Portions\nNow if you’re someone who doesn’t like the thought of doing a bunch of math, then you can opt for doing portions. Keep in mind that this may not be as accurate as calorie counting but if you’re more likely to follow this way, then do it.\n\nFood that is the size of your clinched fist is one portion. If you have three meals a day, then eat two portions of protein, one or two portions of carbs, depending on the time of day, and one portion of fats. If you’re going to do six meals, then one portion of each is what you should shoot for.\n\n### Sources of Nutrition\nThese are the most popular suggestions for food sources. They aren’t the only ones out there so if you know of something that you like and it may not be on this list, that doesn’t mean you can’t have it. Just make sure it is a good source.\n\n- **Protein:** Chicken, Turkey, Eggs, Egg Whites, Steak, Fish, Lean Pork, Whey Protein Isolate, Greek Yogurt, Plant Protein\n- **Fats:** Avocados, Nuts, Fats from Fish, Extra Virgin Olive Oil, Egg Yolks, Dark Chocolate, Coconut Oil\n- **Vegetables:** Any of them.\n- **Carbohydrates:** Oats, White Rice, Brown Rice, Barley, Rice, Quinoa, Fruit, Sweet Potato, Couscous, Whole Wheat Pasta\n\nRegardless of the goal and metrics you’re using, protein should be the priority with each meal because the amino acids from protein are what’s going to fuel your muscles to perform and recover. So start your meal by having your protein first. Then focus on your fats if they are separate. Finally, slowly take in the carbs until you’re finished or satisfied. If you get full before finishing, you want the carbs to be what is left behind since they are technically nonessential.\n\n### Cheat Meals\nIf you plan on treating yourself, do it wisely. Make sure you have it earlier in your day and before a training session. The surplus in calories can be fuel for the workouts and you don’t want to go to bed on a full stomach of calories you didn’t need. It can affect your sleep negatively and the unused calories can affect your weight loss.\n\n**Related: [How to Properly Incorporate Cheat Meals Into Your Diet](https:\/\/www.muscleandstrength.com\/articles\/how-to-incorporate-cheat-meals-into-diet)**\n\n### **Importance of Water**\nThis is also a common denominator across all nutritional principles. Water is absolutely necessary and should be had with or after each meal. You can have other drinks too like teas, coffee, or supplements but make sure you drink water.\n\nOne big tip to help you get enough in throughout the day is drinking at least 16 ounces as soon as you wake up. If you can do more, you should. This will help you get hydrated immediately since you’ve been asleep for several hours and can benefit from the water. Also, you will go to the bathroom earlier on in the day and since you won’t be drinking as much by the end of the day, you can minimize the trips before bed or in the middle of the night.","meta_canonical":null}

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Meta Title	The Calorie Destroyer: 12 Week Full Body HIIT Workout and Meal Plan \| Muscle & Strength
Meta Description	If you want to achieve great results, you have to make great commitments. Sculpt the body you want and improve endurance with this 12 week full body HIIT workout and nutrition strategy!
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Boilerpipe Text	If you want to achieve great results, you have to make great commitments. That applies in fitness, work, or any other aspect of life. If you’re someone that has decided you want to lose weight and get in better shape, it’s going to take a serious level of dedication and a long-term plan. The plan that follows will be a three-month journey for anyone that takes it on. If you’re new to the fitness world and want to change the way you look and feel, then this workout program and nutrition strategy can help you make that a reality. Beginners and fitness rookies are the focus of this program but if the iron veterans want to give these workouts a try, go for it. Before we dive into the details, let’s talk a little about the philosophy behind it. This will be a High Intensity Interval Training program. So instead of doing moderate effort work over a long period of time, you’ll alternate high efforts of serious work with periods of total rest. This style of training will help you burn more calories, increase endurance, improve overall fitness, and simply put, keep the routine from getting boring and stale. The Workouts The program below is made to be done as its own three times a week but if you want to include this as an addition to another beginner style weight training program , you can. You’ll need around 35 minutes to complete these sessions. For this workout, you’ll need a kettlebell and a pair of dumbbells. It’s designed to be done at home or in a gym. If you want to use a weighted vest, that would be great but it’s not required. Remember, the goal is to burn calories and increase endurance. There is no need to use heavy weights here. The exercises listed will help you train the entire body. There is no direct work for areas like the side delts or the arms but if you’re adding this to another program, then let that program take care of those areas. If you want guidance on how to do these movements, check out the M&S Exercise Video Database . 12 Week Full Body HIIT Workout Exercise Sets Reps Dumbbell Pullover on the Floor or Bench 3 AMRAP 30-60s Push Ups 3 AMRAP 30-60s Squat Jumps 3 AMRAP 30-60s Kettlebell Swings 3 AMRAP 30-60s Mountain Climbers 3 AMRAP 30-60s Burpees 3 AMRAP 30-60s Dumbbell Farmers Carry 3 AMRAP 30-60s This isn’t only about burning calories – we want to get better and improve performance too. So that is the focus throughout the next three months. We will start with double the rest time of the time we perform the sets. As we enter each new phase, the work time increases and the rest time decreases. This is gradual so you shouldn’t feel too overwhelmed when the changes take place. The phases and times are below. Weeks 1 and 2: 30 seconds of work with 60 seconds of rest. Weeks 3 and 4: 35 seconds of work with 55 seconds of rest. Weeks 5 and 6: 40 seconds of work with 50 seconds of rest. Weeks 7 and 8: 45 seconds of work with 45 seconds of rest. Weeks 9 and 10: 50 seconds of work with 40 seconds of rest. Week 11: 55 seconds of work with 35 seconds of rest. Week 12: 60 seconds of work with 30 seconds of rest. This doesn’t mean you have to double the reps you do. If you need an extra second or two in between reps as you approach failure, that’s okay. Just don’t quit until the time expires. Calorie Destroyer: Nutrition This isn’t going to be a breakthrough revolution in nutrition but if you’re someone who is looking for some guidance on how to eat while trying to get in better shape, then this could help you. What you eat and how you eat it are more important than the workouts themselves. Food provides the fuel for your body and like a car, the type of fuel you put in can determine how well you perform when it’s necessary to. Let’s keep this as simple as possible. If you want to lose weight, you need to burn more calories than you take in . If you want to get bigger and stronger, then you need to eat more . If you want to count your macros, then focus on 1 gram of protein per pound of bodyweight and .4 grams of fats per pound of bodyweight. Related: Expert Fat Loss Guide: Learn To Lose Fat With Diet & Training As for carbohydrates, if you want to lose weight, then eat 1 gram of carbs per pound of bodyweight. So if you’re a 200 pound person who wants to lose weight, then your macros are below. 200 grams of protein, 200 grams of carbs, 80 grams of fat. That can be broken up into five or six meals over the course of your day. That’s your three basic meals and two or three others that would be like snacks. Take those total numbers and divide them by five or six, depending on your preference, and that is your amount to eat per meal. There are debates about whether three or six meals is better for you. My recommendation is six because it is smaller meals and it would be easier for you to meet your calorie goals than eating bigger meals. It also could save you time. That said, there is flexibility here. If you feel three would be better for you, go for it. Portions Now if you’re someone who doesn’t like the thought of doing a bunch of math, then you can opt for doing portions. Keep in mind that this may not be as accurate as calorie counting but if you’re more likely to follow this way, then do it. Food that is the size of your clinched fist is one portion. If you have three meals a day, then eat two portions of protein, one or two portions of carbs, depending on the time of day, and one portion of fats. If you’re going to do six meals, then one portion of each is what you should shoot for. Sources of Nutrition These are the most popular suggestions for food sources. They aren’t the only ones out there so if you know of something that you like and it may not be on this list, that doesn’t mean you can’t have it. Just make sure it is a good source. Protein: Chicken, Turkey, Eggs, Egg Whites, Steak, Fish, Lean Pork, Whey Protein Isolate, Greek Yogurt, Plant Protein Fats: Avocados, Nuts, Fats from Fish, Extra Virgin Olive Oil, Egg Yolks, Dark Chocolate, Coconut Oil Vegetables: Any of them. Carbohydrates: Oats, White Rice, Brown Rice, Barley, Rice, Quinoa, Fruit, Sweet Potato, Couscous, Whole Wheat Pasta Regardless of the goal and metrics you’re using, protein should be the priority with each meal because the amino acids from protein are what’s going to fuel your muscles to perform and recover. So start your meal by having your protein first. Then focus on your fats if they are separate. Finally, slowly take in the carbs until you’re finished or satisfied. If you get full before finishing, you want the carbs to be what is left behind since they are technically nonessential. Cheat Meals If you plan on treating yourself, do it wisely. Make sure you have it earlier in your day and before a training session. The surplus in calories can be fuel for the workouts and you don’t want to go to bed on a full stomach of calories you didn’t need. It can affect your sleep negatively and the unused calories can affect your weight loss. Related: How to Properly Incorporate Cheat Meals Into Your Diet Importance of Water This is also a common denominator across all nutritional principles. Water is absolutely necessary and should be had with or after each meal. You can have other drinks too like teas, coffee, or supplements but make sure you drink water. One big tip to help you get enough in throughout the day is drinking at least 16 ounces as soon as you wake up. If you can do more, you should. This will help you get hydrated immediately since you’ve been asleep for several hours and can benefit from the water. Also, you will go to the bathroom earlier on in the day and since you won’t be drinking as much by the end of the day, you can minimize the trips before bed or in the middle of the night.
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Sculpt the body you want and improve endurance with this 12 week full body HIIT workout and nutrition strategy\! ##### Workout Summary - Main Goal Lose Fat - Workout Type Full Body - Training Level Beginner - Program Duration12 weeks - Days Per Week 3 - Time Per Workout35-40 minutes - Equipment Required Bodyweight, Dumbbells, Kettle Bells - Target Gender Male & Female - Recommended Supps [Whey Protein](https://www.muscleandstrength.com/store/category/protein/whey-protein.html) [Multivitamin](https://www.muscleandstrength.com/store/category/vitamins-minerals/multivitamins.html) [Fish Oil](https://www.muscleandstrength.com/store/category/fish-oil.html) [Fat Burner (optional)](https://www.muscleandstrength.com/store/category/fat-loss.html) - Workout PDF [Download Workout](https://www.muscleandstrength.com/sites/default/files/workouts/thecaloriedestroyer.pdf) ## Workout Description If you want to achieve great results, you have to make great commitments. That applies in fitness, work, or any other aspect of life. If you’re someone that has decided you want to lose weight and get in better shape, it’s going to take a serious level of dedication and a long-term plan. The plan that follows will be a three-month journey for anyone that takes it on. If you’re new to the fitness world and want to change the way you look and feel, then this workout program and nutrition strategy can help you make that a reality. Beginners and fitness rookies are the focus of this program but if the iron veterans want to give these workouts a try, go for it. ## Calorie Destroyer Workout Before we dive into the details, let’s talk a little about the philosophy behind it. This will be a [High Intensity Interval Training](https://www.muscleandstrength.com/articles/cardio-fat-loss-high-versus-low-intensity) program. So instead of doing moderate effort work over a long period of time, you’ll alternate high efforts of serious work with periods of total rest. This style of training will help you burn more calories, increase endurance, improve overall fitness, and simply put, keep the routine from getting boring and stale. ![Athletic woman doing kettlebell swings]() ### The Workouts The program below is made to be done as its own three times a week but if you want to include this as an addition to another [beginner style weight training program](https://www.muscleandstrength.com/workouts/beginner), you can. You’ll need around 35 minutes to complete these sessions. For this workout, you’ll need a kettlebell and a pair of dumbbells. It’s designed to be done at home or in a gym. If you want to use a weighted vest, that would be great but it’s not required. Remember, the goal is to burn calories and increase endurance. There is no need to use heavy weights here. The exercises listed will help you train the entire body. There is no direct work for areas like the [side delts](https://www.muscleandstrength.com/workouts/shoulders) or the [arms](https://www.muscleandstrength.com/workouts/biceps) but if you’re adding this to another program, then let that program take care of those areas. If you want guidance on how to do these movements, check out the [M\&S Exercise Video Database](https://www.muscleandstrength.com/exercises). #### 12 Week Full Body HIIT Workout \| Exercise \| Sets \| Reps \| \|---\|---\|---\| \| [Dumbbell Pullover](https://www.muscleandstrength.com/exercises/dumbbell-pullover.html) on the Floor or Bench \| 3 \| AMRAP 30-60s \| \| [Push Ups](https://www.muscleandstrength.com/exercises/push-up.html) \| 3 \| AMRAP 30-60s \| \| [Squat Jumps](https://www.muscleandstrength.com/exercises/bodyweight-jump-squat.html) \| 3 \| AMRAP 30-60s \| \| [Kettlebell Swings](https://www.muscleandstrength.com/exercises/one-arm-kettlebell-swing) \| 3 \| AMRAP 30-60s \| \| [Mountain Climbers](https://www.muscleandstrength.com/exercises/rotating-mountain-climber) \| 3 \| AMRAP 30-60s \| \| Burpees \| 3 \| AMRAP 30-60s \| \| [Dumbbell Farmers Carry](https://www.muscleandstrength.com/exercises/farmers-walk) \| 3 \| AMRAP 30-60s \| This isn’t only about burning calories – we want to get better and improve performance too. So that is the focus throughout the next three months. We will start with double the rest time of the time we perform the sets. As we enter each new phase, the work time increases and the rest time decreases. This is gradual so you shouldn’t feel too overwhelmed when the changes take place. The phases and times are below. - Weeks 1 and 2: 30 seconds of work with 60 seconds of rest. - Weeks 3 and 4: 35 seconds of work with 55 seconds of rest. - Weeks 5 and 6: 40 seconds of work with 50 seconds of rest. - Weeks 7 and 8: 45 seconds of work with 45 seconds of rest. - Weeks 9 and 10: 50 seconds of work with 40 seconds of rest. - Week 11: 55 seconds of work with 35 seconds of rest. - Week 12: 60 seconds of work with 30 seconds of rest. This doesn’t mean you have to double the reps you do. If you need an extra second or two in between reps as you approach failure, that’s okay. Just don’t quit until the time expires. ## Calorie Destroyer: Nutrition This isn’t going to be a breakthrough revolution in nutrition but if you’re someone who is looking for some guidance on how to eat while trying to get in better shape, then this could help you. What you eat and how you eat it are more important than the workouts themselves. Food provides the fuel for your body and like a car, the type of fuel you put in can determine how well you perform when it’s necessary to. Let’s keep this as simple as possible. If you want to lose weight, you need to [burn more calories than you take in](https://www.muscleandstrength.com/articles/set-up-fat-loss-diet-plan). If you want to get bigger and stronger, then you need to [eat more](https://www.muscleandstrength.com/node/47884). If you want to count your macros, then focus on 1 gram of protein per pound of bodyweight and .4 grams of fats per pound of bodyweight. Related: [Expert Fat Loss Guide: Learn To Lose Fat With Diet & Training](https://www.muscleandstrength.com/expert-guides/fat-loss) As for carbohydrates, if you want to lose weight, then eat 1 gram of carbs per pound of bodyweight. So if you’re a 200 pound person who wants to lose weight, then your macros are below. 200 grams of protein, 200 grams of carbs, 80 grams of fat. That can be broken up into five or six meals over the course of your day. That’s your three basic meals and two or three others that would be like snacks. Take those total numbers and divide them by five or six, depending on your preference, and that is your amount to eat per meal. There are debates about whether three or six meals is better for you. My recommendation is six because it is smaller meals and it would be easier for you to meet your calorie goals than eating bigger meals. It also could save you time. That said, there is flexibility here. If you feel three would be better for you, go for it. ![M\&S Kitchen w/ Mix of Veggies]() ### Portions Now if you’re someone who doesn’t like the thought of doing a bunch of math, then you can opt for doing portions. Keep in mind that this may not be as accurate as calorie counting but if you’re more likely to follow this way, then do it. Food that is the size of your clinched fist is one portion. If you have three meals a day, then eat two portions of protein, one or two portions of carbs, depending on the time of day, and one portion of fats. If you’re going to do six meals, then one portion of each is what you should shoot for. ### Sources of Nutrition These are the most popular suggestions for food sources. They aren’t the only ones out there so if you know of something that you like and it may not be on this list, that doesn’t mean you can’t have it. Just make sure it is a good source. - Protein: Chicken, Turkey, Eggs, Egg Whites, Steak, Fish, Lean Pork, Whey Protein Isolate, Greek Yogurt, Plant Protein - Fats: Avocados, Nuts, Fats from Fish, Extra Virgin Olive Oil, Egg Yolks, Dark Chocolate, Coconut Oil - Vegetables: Any of them. - Carbohydrates: Oats, White Rice, Brown Rice, Barley, Rice, Quinoa, Fruit, Sweet Potato, Couscous, Whole Wheat Pasta Regardless of the goal and metrics you’re using, protein should be the priority with each meal because the amino acids from protein are what’s going to fuel your muscles to perform and recover. So start your meal by having your protein first. Then focus on your fats if they are separate. Finally, slowly take in the carbs until you’re finished or satisfied. If you get full before finishing, you want the carbs to be what is left behind since they are technically nonessential. ### Cheat Meals If you plan on treating yourself, do it wisely. Make sure you have it earlier in your day and before a training session. The surplus in calories can be fuel for the workouts and you don’t want to go to bed on a full stomach of calories you didn’t need. It can affect your sleep negatively and the unused calories can affect your weight loss. Related: [How to Properly Incorporate Cheat Meals Into Your Diet](https://www.muscleandstrength.com/articles/how-to-incorporate-cheat-meals-into-diet) ### Importance of Water This is also a common denominator across all nutritional principles. Water is absolutely necessary and should be had with or after each meal. You can have other drinks too like teas, coffee, or supplements but make sure you drink water. One big tip to help you get enough in throughout the day is drinking at least 16 ounces as soon as you wake up. If you can do more, you should. This will help you get hydrated immediately since you’ve been asleep for several hours and can benefit from the water. Also, you will go to the bathroom earlier on in the day and since you won’t be drinking as much by the end of the day, you can minimize the trips before bed or in the middle of the night. [Print]() [Share on Facebook]() [Share by Email]() [Share on WhatsApp]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/) [Share on X]() [Share on Messenger]() Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. ![Roger “Rock” Lockridge, Senior Writer]() ##### [Roger “Rock” Lockridge, Senior Writer](https://www.muscleandstrength.com/authors/roger-lockridge) Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. ##### 23 Comments [Post Comment]() Joell Posted on: Mon, 11/28/2022 - 02:48 Thanks for the article. One quick question; is it all three sets with the 60-30 seconds of rest, or rest between each set. Ie burpee 10 then rest 30 secs or all 20-30 burpees and rest 30 seconds - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1552043) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1552043) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 11/28/2022 - 11:14 Hey Joell, thanks for reading my article and M\&S. Using Weeks 1 and 2 as the example. Weeks 1 and 2: 30 seconds of work with 60 seconds of rest. Set 1: 30 seconds of work, 60 seconds of rest. Set 2: 30 seconds of work, 60 seconds of rest. Set 3: 30 seconds of work, 60 seconds of rest. You then move on to the next exercise. Hope this helps\! - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1552047) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1552047) Joell Posted on: Mon, 11/28/2022 - 14:30 Makes perfect sense. Thank you for your prompt reply ;) happy lifting - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1552050) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1552050) Kelly Posted on: Sun, 08/21/2022 - 17:48 So the same 7 exercises for 12 weeks? - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1545767) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1545767) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 08/22/2022 - 07:13 That is correct, Kelly. - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1545818) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1545818) Ashley Mcloone Posted on: Sun, 08/21/2022 - 14:31 Do you have any Kettlebell workouts/HIITs? - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1545752) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1545752) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 08/22/2022 - 07:09 What do you think about this, Ashley? [https://www.muscleandstrength.com/workouts/full-body-kettlebell-circuit-...](https://www.muscleandstrength.com/workouts/full-body-kettlebell-circuit-workout) - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1545815) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1545815) Muinic Posted on: Sun, 08/22/2021 - 12:13 Hey ! Love the site ! Could you please advise the macros listed above in metric version .. cheers \! - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1530617) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1530617) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 09/07/2021 - 21:23 Hi, Muinic. The macros listed are examples. You could take your bodyweight in kilos and multiply by 2.2 to get the corresponding numbers for someone that would be working with pounds. - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1530864) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1530864) Abdullah Posted on: Mon, 03/01/2021 - 14:25 Hey just wanted to ask I'm doing the 6 day dumbell workout already so I can add this to my workout too right for 3 days a week before I start working out or will that affect my recovery ? I wanna lose fat from this workout and build muscle from the other - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1521622) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1521622) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Abigail Posted on: Tue, 03/02/2021 - 16:37 Hey Abdullah - it's physically impossible to lose fat and gain muscle at the same time. Losing fat requires being in a caloric deficit while gaining muscle requires being in a caloric surplus. Adding this workout to the 6 day dumbbell workout would be a lot of volume and would most likely negatively affect your recovery. - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1521686) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1521686) KG Posted on: Sun, 11/15/2020 - 07:56 I’m need to working out. I weigh 220 lbs. Do I need to add this to another workout program or can I just use this? Thanks - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1516827) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1516827) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Abigail Posted on: Mon, 11/16/2020 - 12:54 Hey KG - you can stick to this one for the 12 weeks. After that, you can re-evaluate your goals and choose another workout program accordingly. - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1516887) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1516887) Bill Posted on: Mon, 10/26/2020 - 23:18 How can I calculate the calories burned during this workout? - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1516255) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1516255) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Abigail Posted on: Tue, 10/27/2020 - 09:14 Hey Bill - the most effective way to calculate calories burned is by using a wrist fitness tracker or a chest strap heart rate monitor. - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1516269) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1516269) Lisa Posted on: Mon, 09/14/2020 - 11:49 Hi, is there an alternative to dumbbell farmer carry. I only have a small area to workout Thanks - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1515136) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1515136) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Abigail Posted on: Thu, 09/24/2020 - 13:52 Hey Lisa - you can walk back and forth in your space, even if it's only just a few steps in each direction. If that is not an option either, you can do a static dumbbell hold. - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1515370) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1515370) Marchand Steyn Posted on: Tue, 09/08/2020 - 01:51 Hi Roger, looks like a peachy workout here! Simple question though, do we do all excersizes as rounds i.e. one set of pullovers theb pushups and so on, or do you complete 3 sets of the pullovers before moving on? - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1515003) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1515003) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Marina Posted on: Wed, 09/09/2020 - 12:41 Hey Marchand - you would perform all 3 sets of a given exercise before moving onto the next exercise. - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1515032) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1515032) marie Posted on: Sun, 08/29/2021 - 20:51 hey great workout question is it 30 seconds then 60 seconds rest between each rep or 3 x 30 seconds of reps then 60 seconds rest before going to next exercise? - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1530702) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1530702) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Fri, 09/10/2021 - 20:13 Follow the guidelines by the week as they are listed in the article below the workout. Your goal is to gradually increase the time you're working and decrease the time you're resting. - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1530977) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1530977) tansaj singh powar Posted on: Thu, 08/13/2020 - 10:36 I weight about 87 kgs and 6 feet, How much would you say Fat I can lose with this Program? - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1514417) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1514417) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Yoshi Posted on: Fri, 08/14/2020 - 09:22 Hey Tansaj That all depends on how well you stick to the diet, and how hard you push yourself through the workouts\! - [Reply](https://www.muscleandstrength.com/comment/reply/50185/1514435) - [reply](https://www.muscleandstrength.com/comment/reply/50185/1514435) Close Form #### Free Workouts & Advice We send you the latest workouts, videos, expert guides and deals. ###### Customer Service - [Help Center](https://support.muscleandstrength.com/) - [Track Your Order](https://support.muscleandstrength.com/hc/en-us/articles/4410315657367) - [Account Login](https://www.muscleandstrength.com/store/customer/account/login) - [Returns & Exchanges](https://support.muscleandstrength.com/hc/en-us/articles/4409534729879-Returns-Exchanges-Policy) - [Contact Us](https://support.muscleandstrength.com/hc/en-us/requests/new) ###### Follow - [Subscribe to us on Youtube](http://www.youtube.com/muscleandstrength) - [Follow us on Instagram](http://instagram.com/muscleandstrength) - [Follow us on Pinterest](http://pinterest.com/musclestrength/) - [Follow us on TikTok](http://www.tiktok.com/@muscleandstrength) - [Like us on Facebook](http://www.facebook.com/muscleandstrength) - [Follow us on Twitter](http://www.twitter.com/Muscle_Strength) ###### About - [About Us](https://www.muscleandstrength.com/about) - [Rewards Program](https://www.muscleandstrength.com/store/rewards) - [Careers](https://www.muscleandstrength.com/careers) ###### Work With Us - [Contribute to M\&S](https://www.muscleandstrength.com/writers) - [Affiliate Program](https://www.muscleandstrength.com/store/affiliate-program) © 2006-2026, Muscle & Strength, LLC. 1180 First Street South Ext, Columbia, SC, 29209. 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Readable Markdown	If you want to achieve great results, you have to make great commitments. That applies in fitness, work, or any other aspect of life. If you’re someone that has decided you want to lose weight and get in better shape, it’s going to take a serious level of dedication and a long-term plan. The plan that follows will be a three-month journey for anyone that takes it on. If you’re new to the fitness world and want to change the way you look and feel, then this workout program and nutrition strategy can help you make that a reality. Beginners and fitness rookies are the focus of this program but if the iron veterans want to give these workouts a try, go for it. Before we dive into the details, let’s talk a little about the philosophy behind it. This will be a [High Intensity Interval Training](https://www.muscleandstrength.com/articles/cardio-fat-loss-high-versus-low-intensity) program. So instead of doing moderate effort work over a long period of time, you’ll alternate high efforts of serious work with periods of total rest. This style of training will help you burn more calories, increase endurance, improve overall fitness, and simply put, keep the routine from getting boring and stale. ![Athletic woman doing kettlebell swings](https://cdn.muscleandstrength.com/sites/default/files/images/2020/07/thecaloriedestroyer800.jpg) ### The Workouts The program below is made to be done as its own three times a week but if you want to include this as an addition to another [beginner style weight training program](https://www.muscleandstrength.com/workouts/beginner), you can. You’ll need around 35 minutes to complete these sessions. For this workout, you’ll need a kettlebell and a pair of dumbbells. It’s designed to be done at home or in a gym. If you want to use a weighted vest, that would be great but it’s not required. Remember, the goal is to burn calories and increase endurance. There is no need to use heavy weights here. The exercises listed will help you train the entire body. There is no direct work for areas like the [side delts](https://www.muscleandstrength.com/workouts/shoulders) or the [arms](https://www.muscleandstrength.com/workouts/biceps) but if you’re adding this to another program, then let that program take care of those areas. If you want guidance on how to do these movements, check out the [M\&S Exercise Video Database](https://www.muscleandstrength.com/exercises). #### 12 Week Full Body HIIT Workout \| Exercise \| Sets \| Reps \| \|---\|---\|---\| \| [Dumbbell Pullover](https://www.muscleandstrength.com/exercises/dumbbell-pullover.html) on the Floor or Bench \| 3 \| AMRAP 30-60s \| \| [Push Ups](https://www.muscleandstrength.com/exercises/push-up.html) \| 3 \| AMRAP 30-60s \| \| [Squat Jumps](https://www.muscleandstrength.com/exercises/bodyweight-jump-squat.html) \| 3 \| AMRAP 30-60s \| \| [Kettlebell Swings](https://www.muscleandstrength.com/exercises/one-arm-kettlebell-swing) \| 3 \| AMRAP 30-60s \| \| [Mountain Climbers](https://www.muscleandstrength.com/exercises/rotating-mountain-climber) \| 3 \| AMRAP 30-60s \| \| Burpees \| 3 \| AMRAP 30-60s \| \| [Dumbbell Farmers Carry](https://www.muscleandstrength.com/exercises/farmers-walk) \| 3 \| AMRAP 30-60s \| This isn’t only about burning calories – we want to get better and improve performance too. So that is the focus throughout the next three months. We will start with double the rest time of the time we perform the sets. As we enter each new phase, the work time increases and the rest time decreases. This is gradual so you shouldn’t feel too overwhelmed when the changes take place. The phases and times are below. - Weeks 1 and 2: 30 seconds of work with 60 seconds of rest. - Weeks 3 and 4: 35 seconds of work with 55 seconds of rest. - Weeks 5 and 6: 40 seconds of work with 50 seconds of rest. - Weeks 7 and 8: 45 seconds of work with 45 seconds of rest. - Weeks 9 and 10: 50 seconds of work with 40 seconds of rest. - Week 11: 55 seconds of work with 35 seconds of rest. - Week 12: 60 seconds of work with 30 seconds of rest. This doesn’t mean you have to double the reps you do. If you need an extra second or two in between reps as you approach failure, that’s okay. Just don’t quit until the time expires. ## Calorie Destroyer: Nutrition This isn’t going to be a breakthrough revolution in nutrition but if you’re someone who is looking for some guidance on how to eat while trying to get in better shape, then this could help you. What you eat and how you eat it are more important than the workouts themselves. Food provides the fuel for your body and like a car, the type of fuel you put in can determine how well you perform when it’s necessary to. Let’s keep this as simple as possible. If you want to lose weight, you need to [burn more calories than you take in](https://www.muscleandstrength.com/articles/set-up-fat-loss-diet-plan). If you want to get bigger and stronger, then you need to [eat more](https://www.muscleandstrength.com/node/47884). If you want to count your macros, then focus on 1 gram of protein per pound of bodyweight and .4 grams of fats per pound of bodyweight. Related: [Expert Fat Loss Guide: Learn To Lose Fat With Diet & Training](https://www.muscleandstrength.com/expert-guides/fat-loss) As for carbohydrates, if you want to lose weight, then eat 1 gram of carbs per pound of bodyweight. So if you’re a 200 pound person who wants to lose weight, then your macros are below. 200 grams of protein, 200 grams of carbs, 80 grams of fat. That can be broken up into five or six meals over the course of your day. That’s your three basic meals and two or three others that would be like snacks. Take those total numbers and divide them by five or six, depending on your preference, and that is your amount to eat per meal. There are debates about whether three or six meals is better for you. My recommendation is six because it is smaller meals and it would be easier for you to meet your calorie goals than eating bigger meals. It also could save you time. That said, there is flexibility here. If you feel three would be better for you, go for it. ![M\&S Kitchen w/ Mix of Veggies](https://cdn.muscleandstrength.com/sites/default/files/images/2020/07/thecaloriedestroyernutrition800.jpg) ### Portions Now if you’re someone who doesn’t like the thought of doing a bunch of math, then you can opt for doing portions. Keep in mind that this may not be as accurate as calorie counting but if you’re more likely to follow this way, then do it. Food that is the size of your clinched fist is one portion. If you have three meals a day, then eat two portions of protein, one or two portions of carbs, depending on the time of day, and one portion of fats. If you’re going to do six meals, then one portion of each is what you should shoot for. ### Sources of Nutrition These are the most popular suggestions for food sources. They aren’t the only ones out there so if you know of something that you like and it may not be on this list, that doesn’t mean you can’t have it. Just make sure it is a good source. - Protein: Chicken, Turkey, Eggs, Egg Whites, Steak, Fish, Lean Pork, Whey Protein Isolate, Greek Yogurt, Plant Protein - Fats: Avocados, Nuts, Fats from Fish, Extra Virgin Olive Oil, Egg Yolks, Dark Chocolate, Coconut Oil - Vegetables: Any of them. - Carbohydrates: Oats, White Rice, Brown Rice, Barley, Rice, Quinoa, Fruit, Sweet Potato, Couscous, Whole Wheat Pasta Regardless of the goal and metrics you’re using, protein should be the priority with each meal because the amino acids from protein are what’s going to fuel your muscles to perform and recover. So start your meal by having your protein first. Then focus on your fats if they are separate. Finally, slowly take in the carbs until you’re finished or satisfied. If you get full before finishing, you want the carbs to be what is left behind since they are technically nonessential. ### Cheat Meals If you plan on treating yourself, do it wisely. Make sure you have it earlier in your day and before a training session. The surplus in calories can be fuel for the workouts and you don’t want to go to bed on a full stomach of calories you didn’t need. It can affect your sleep negatively and the unused calories can affect your weight loss. Related: [How to Properly Incorporate Cheat Meals Into Your Diet](https://www.muscleandstrength.com/articles/how-to-incorporate-cheat-meals-into-diet) ### Importance of Water This is also a common denominator across all nutritional principles. Water is absolutely necessary and should be had with or after each meal. You can have other drinks too like teas, coffee, or supplements but make sure you drink water. One big tip to help you get enough in throughout the day is drinking at least 16 ounces as soon as you wake up. If you can do more, you should. This will help you get hydrated immediately since you’ve been asleep for several hours and can benefit from the water. Also, you will go to the bathroom earlier on in the day and since you won’t be drinking as much by the end of the day, you can minimize the trips before bed or in the middle of the night.
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