Workout 4

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

   Warm-up: Plank Walkouts

   27slow

   full bodycore
2. 2

   Warm-up: Down Dog to Up Dog Flow

   50slow

   shoulderschest
3. 3

   Warm-up: Bird Dogs

   2 minlow

   coreshoulders
4. 4

   Warm-up: Alternating Reverse Lunges

   33slow

   quadsglutes
5. 5

   Rest

   24slow
6. 6

   Reverse Lunge with Shoulder Raise (Left Leg)

   26smedium

   quadsglutes
7. 7

   Reverse Lunge with Shoulder Raise (Right Leg)

   23smedium

   quadsglutes
8. 8

   Rest

   16slow
9. 9

   Hinged Step Backs with Overhead Reach - Round 1

   42shigh

   shouldersarms
10. 10

    Rest

    18slow
11. 11

    Burpees - Round 1

    43shigh

    full bodychest
12. 12

    Rest

    21slow
13. 13

    Alternating Reverse Lunge with Shoulder Raise - Round 2

    39smedium

    quadsglutes
14. 14

    Rest

    15slow
15. 15

    Hinged Step Backs with Overhead Reach - Round 2

    45shigh

    shouldersarms
16. 16

    Rest

    18slow
17. 17

    Burpees - Round 2

    43shigh

    full bodychest
18. 18

    Rest

    40slow
19. 19

    Push-up to Down Dog Toe Tap - Round 1

    46shigh

    chestshoulders
20. 20

    Rest

    15slow
21. 21

    High Plank Jumps - Round 1

    42shigh

    coreshoulders
22. 22

    Rest

    16slow
23. 23

    Low Plank Hold - Round 1

    44smedium

    coreshoulders
24. 24

    Rest

    15slow
25. 25

    Push-up to Down Dog Toe Tap - Round 2

    49shigh

    chestshoulders
26. 26

    Rest

    14slow
27. 27

    High Plank Jumps (Out, In, Forward, Back) - Round 2

    42shigh

    coreshoulders
28. 28

    Rest

    17slow
29. 29

    Low Plank Hold - Round 2

    43smedium

    coreshoulders
30. 30

    Rest

    42slow
31. 31

    Low to High Plank - Round 1

    46shigh

    armstriceps
32. 32

    Rest

    12slow
33. 33

    Plank Hip Dips - Round 1

    45smedium

    coreshoulders
34. 34

    Rest

    17slow
35. 35

    Mountain Climber Burpee Combo - Round 1

    46shigh

    full bodycardiovascular
36. 36

    Rest

    26slow
37. 37

    Low to High Plank - Round 2

    32shigh

    armstriceps
38. 38

    Rest

    14slow
39. 39

    Plank Hip Dips - Round 2

    46smedium

    coreshoulders
40. 40

    Rest

    14slow
41. 41

    Mountain Climber Burpee Combo - Round 2

    47shigh

    full bodycardiovascular
42. 42

    Cool-down: Spinal Twists

    45slow

    spinelower back
43. 43

    Cool-down: Scorpion Stretch

    2 minlow

    shoulderschest
44. 44

    Cool-down: Child's Pose

    32slow

    lower backhips

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Frequently Asked Questions