Workout 3

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.

Exercises in This Workout

1. 1

   Good Mornings

   31slow

   hamstringslower back
2. 2

   Good Morning to Squat

   43slow

   hamstringsquads
3. 3

   Deadbug Variation

   54smedium

   corelower back
4. 4

   Full Body Roll-Ups

   28smedium

   corespine
5. 5

   Hollow Hold (Warm-up)

   21smedium

   core
6. 6

   Rest

   28slow
7. 7

   Squat Punches

   49smedium

   quadsglutes
8. 8

   Rest

   11slow
9. 9

   Lateral Lunges

   47smedium

   inner thighsglutes
10. 10

    Rest

    14slow
11. 11

    Reverse Lunges with Overhead Press (Left Forward)

    43shigh

    quadsglutes
12. 12

    Rest

    16slow
13. 13

    Reverse Lunges with Overhead Press (Right Forward)

    46shigh

    quadsglutes
14. 14

    Rest

    12slow
15. 15

    Squat Punches (Round 2)

    46shigh

    quadsglutes
16. 16

    Rest

    14slow
17. 17

    Lateral Lunges (Round 2)

    46smedium

    inner thighsglutes
18. 18

    Rest

    14slow
19. 19

    Reverse Lunge to Jump (Right Knee Up)

    47shigh

    quadsglutes
20. 20

    Rest

    15slow
21. 21

    Reverse Lunge to Jump (Left Knee Up)

    42shigh

    quadsglutes
22. 22

    Rest

    45slow
23. 23

    Butterfly Sit-ups

    42smedium

    core
24. 24

    Rest

    16slow
25. 25

    Tuck-ups

    44shigh

    core
26. 26

    Rest

    16slow
27. 27

    Flutter Kicks

    42shigh

    corehip flexors
28. 28

    Rest

    20slow
29. 29

    Hollow Hold

    40shigh

    core
30. 30

    Rest

    17slow
31. 31

    Butterfly Sit-ups (Round 2)

    43smedium

    core
32. 32

    Rest

    17slow
33. 33

    Tuck-ups (Round 2)

    42shigh

    core
34. 34

    Rest

    21slow
35. 35

    Flutter Kicks (Round 2)

    35shigh

    corehip flexors
36. 36

    Rest

    25slow
37. 37

    Burpees

    56shigh

    full bodycardiovascular
38. 38

    Rest

    17slow
39. 39

    Cobra Stretch

    20slow

    corelower back
40. 40

    Downward Dog

    21slow

    hamstringsshoulders
41. 41

    Standing Forward Fold

    21slow

    hamstringslower back
42. 42

    Deep Breaths with Arm Raises

    16slow

    full bodyshoulders

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Frequently Asked Questions