Workout 1 is a moderate cardio workout led by Natalia Gunnlaugs on StarFit. It contains 39 exercises and lasts 23 minutes, targeting calves, shoulders, core, hamstrings, arms, chest, lower_back, glutes, quads, hips, full_body, cardio, triceps.
Workout 1
HIIT Blast is an intense, high-energy workout program designed for intermediate to advanced athletes ready to take their fitness to the next level. With 10 sessions, each lasting 20 to 30 minutes, this program targets all major muscle groups, combining fast-paced intervals to burn fat, tone muscles, and enhance strength and endurance. Whether you’re looking to burn fat, sculpt lean muscle, or boost your overall fitness, HIIT Blast delivers real, noticeable results. If the intensity feels overwhelming, you can scale down the movements or take a few extra seconds between intervals, but the key is to push through and complete each session for maximum results.
Workout Details
Duration
22:38
Energy Level
moderate
Exercises
39
Category
Cardio
Target Areas
What's Inside
39 exercises · 23 min
Natalia Gunnlaugs
Form-Focused
Exercises in This Workout
- 1Warm-up: Plank Walk & Calf Stretch29slowcalvesshoulders
- 2Warm-up: Plank Shoulder Taps24smediumcoreshoulders
- 3Warm-up: Inchworm to Push-up31smediumchestshoulders
- 4Warm-up: Good Mornings31slowhamstringslower back
- 5Warm-up: Squats20smediumquadsglutes
- 6Warm-up: Squat Hold28shighquadsglutes
- 7Rest2 minlowfull body
- 8Dumbbell Thrusters (Round 1)41shighshouldersquads
- 9Rest17slowfull body
- 10Down-Ups / Sprawls (Round 1)46shighfull bodycore
- 11Rest15slowfull body
- 12Weighted Jumping Jacks (Round 1)42shighshoulderscalves
- 13Rest43slowfull body
- 14Dumbbell Thrusters (Round 2)43shighshouldersquads
- 15Rest18slowfull body
- 16Down-Ups / Sprawls (Round 2)42shighfull bodycore
- 17Rest16slowfull body
- 18Weighted Jumping Jacks (Round 2)46shighshoulderscalves
- 19Rest40slowfull body
- 20Push-up to Side Plank (Round 1)47shighchestshoulders
- 21Rest14slowfull body
- 22Plank Knee to Elbow (Round 1)48smediumcoreshoulders
- 23Rest12slowfull body
- 24Plank to Low Squat Jump (Round 1)46shighcorequads
- 25Rest38slowfull body
- 26Push-up to Side Plank (Round 2)48shighchestshoulders
- 27Rest15slowfull body
- 28Plank Knee to Elbow (Round 2)42smediumcoreshoulders
- 29Rest17slowfull body
- 30Plank to Low Squat Jump (Round 2)45shighcorequads
- 31Rest47slowfull body
- 32Burpee Thrusters (Round 1)34shighfull bodyshoulders
- 33Rest17slowfull body
- 34Weighted Jumping Jacks (Round 1)42shighshoulderscalves
- 35Rest17slowfull body
- 36Burpee Thrusters (Round 2)45shighfull bodyshoulders
- 37Rest11slowfull body
- 38Weighted Jumping Jacks (Round 2)52shighshoulderscalves
- 39Cool-down: Forward Fold with Knee Bends40slowhamstringslower back
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Frequently Asked Questions
How long is Workout 1?
This workout is 23 minutes long and includes 39 exercises. It is a moderate intensity Cardio workout led by Natalia Gunnlaugs.
What body parts does this workout target?
This workout targets calves, shoulders, core, hamstrings, arms, chest.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this moderate workout is accessible for beginners. The trainer provides form cues and modifications throughout.