Peloton has released the full 7-week plan overview & schedule for Rebecca Kennedy’s HiLit+ Training Plan, which kicks off July 6.
In case you missed it, we previously covered the program’s initial reveal and the details that followed. HiLit+ is a 7-week follow-up to Rebecca’s popular HiLit plan, running six weeks of work plus a deload week, with about 60 minutes of classes a day and dumbbells the only equipment needed.
The original HiLit, which Rebecca launched in January, was Peloton’s first low-impact cross-training program and proved widely popular. HiLit+ keeps that same high intensity, low impact approach but extends it to seven weeks and adds new elements, with three strength days each week paired with low-impact cardio, a long outdoor power walk on Tuesdays, and Pilates followed by a shorter outdoor walk on Thursdays, leaving weekends to recover.
The walks were recorded as outdoor audio classes for this round, which can also be done on the Tread if you would rather stay out of the summer heat.
Peloton shared the full plan and 7 week schedule in the HiLit+ Team in the Peloton app, writing:
“The HiLit+ Training Plan is here! Save it, screenshot it, print it – whatever works for you. Use it to track your progress, celebrate every workout you complete, and stay consistent over the next 7 weeks. Remember, progress isn’t about perfection – it’s about showing up. Who’s checking off Week 1 with us? We start July 6th!”
You can find the full plan below:
| Week | Monday (+ Warm Up & Stretch) | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|---|
| Week 1 | 30 min Full Body Strength 10 min Low Impact Cardio |
45 min Outdoor Power Walk | 30 min Full Body Strength 15 min Low Impact Cardio |
30 min Pilates 20 min Outdoor Easy Walk |
30 min Full Body Strength 20 min Low Impact Cardio |
| Week 2 | 45 min Full Body Strength 10 min Low Impact Cardio |
60 min Outdoor Power Walk | 45 min Full Body Strength 10 min Low Impact Cardio |
45 min Pilates 15 min Outdoor Easy Walk |
45 min Full Body Strength 20 min Low Impact Cardio |
| Week 3 | 45 min Full Body Strength 10 min Low Impact Cardio |
60 min Outdoor Power Walk | 45 min Full Body Strength 10 min Jump Training |
30 min Pilates 30 min Outdoor Easy Walk |
45 min Full Body Strength 10 min Low Impact Cardio |
| Week 4 | 45 min Full Body Strength 10 min Low Impact Cardio |
60 min Outdoor Power Walk | 45 min Full Body Strength 10 min Jump Training |
30 min Pilates 30 min Outdoor Easy Walk |
45 min Full Body Strength 10 min Low Impact Cardio |
| Week 5 | 45 min Full Body Strength 15 min Low Impact Cardio |
45 min Outdoor Power Walk | 45 min Full Body Strength 15 min Jump Training |
45 min Pilates 15 min Outdoor Easy Walk |
45 min Full Body Strength 15 min Low Impact Cardio |
| Week 6 | 45 min Full Body Strength 15 min Low Impact Cardio |
45 min Outdoor Power Walk | 45 min Full Body Strength 15 min Jump Training |
45 min Pilates 15 min Outdoor Easy Walk |
45 min Full Body Strength 15 min Low Impact Cardio |
| Week 7 (Deload) | 20 min Recovery | 45 min Easy Walk | 30 min Full Body Strength | 20 min Recovery | 45 min Easy Walk |
Here is the plan broken out week by week. Note that every Monday also opens with a warm-up and stretch.
Week 1
- Monday – 30 min Full Body Strength, 10 min Low Impact Cardio
- Tuesday – 45 min Outdoor Power Walk
- Wednesday – 30 min Full Body Strength, 15 min Low Impact Cardio
- Thursday – 30 min Pilates, 20 min Outdoor Easy Walk
- Friday – 30 min Full Body Strength, 20 min Low Impact Cardio
Week 2
- Monday – 45 min Full Body Strength, 10 min Low Impact Cardio
- Tuesday – 60 min Outdoor Power Walk
- Wednesday – 45 min Full Body Strength, 10 min Low Impact Cardio
- Thursday – 45 min Pilates, 15 min Outdoor Easy Walk
- Friday – 45 min Full Body Strength, 20 min Low Impact Cardio
Week 3
- Monday – 45 min Full Body Strength, 10 min Low Impact Cardio
- Tuesday – 60 min Outdoor Power Walk
- Wednesday – 45 min Full Body Strength, 10 min Jump Training
- Thursday – 30 min Pilates, 30 min Outdoor Easy Walk
- Friday – 45 min Full Body Strength, 10 min Low Impact Cardio
Week 4
- Monday – 45 min Full Body Strength, 10 min Low Impact Cardio
- Tuesday – 60 min Outdoor Power Walk
- Wednesday – 45 min Full Body Strength, 10 min Jump Training
- Thursday – 30 min Pilates, 30 min Outdoor Easy Walk
- Friday – 45 min Full Body Strength, 10 min Low Impact Cardio
Week 5
- Monday – 45 min Full Body Strength, 15 min Low Impact Cardio
- Tuesday – 45 min Outdoor Power Walk
- Wednesday – 45 min Full Body Strength, 15 min Jump Training
- Thursday – 45 min Pilates, 15 min Outdoor Easy Walk
- Friday – 45 min Full Body Strength, 15 min Low Impact Cardio
Week 6
- Monday – 45 min Full Body Strength, 15 min Low Impact Cardio
- Tuesday – 45 min Outdoor Power Walk
- Wednesday – 45 min Full Body Strength, 15 min Jump Training
- Thursday – 45 min Pilates, 15 min Outdoor Easy Walk
- Friday – 45 min Full Body Strength, 15 min Low Impact Cardio
Week 7 (Deload)
- Monday – 20 min Recovery
- Tuesday – 45 min Easy Walk
- Wednesday – 30 min Full Body Strength
- Thursday – 20 min Recovery
- Friday – 45 min Easy Walk
The individual classes will drop daily starting July 6. The program’s Tuesday and Thursday outdoor walks also count toward Peloton’s new Great Outdoor Challenge, which runs through August.
Are you counting yourself in for HiLit+ on July 6?
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