Workout 7

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: Squat Side Reach

   29slow

   inner thighships
2. 2

   Warm-up: Squat to Chest Opener

   28slow

   legschest
3. 3

   Warm-up: Bear Plank Hold

   10smedium

   coreshoulders
4. 4

   Warm-up: Bear Plank Step-Backs

   35smedium

   coreshoulders
5. 5

   Warm-up: Tabletop Glute Kickbacks

   45slow

   glutescore
6. 6

   Rest

   59slow
7. 7

   Walkout to Squat (Round 1)

   30smedium

   full bodyshoulders
8. 8

   Rest

   12slow
9. 9

   Plank Jump to Squat Ladder (Round 1)

   33shigh

   corelegs
10. 10

    Rest

    13slow
11. 11

    Squat Pulses (Round 1)

    31shigh

    quadsglutes
12. 12

    Rest

    16slow
13. 13

    Walkout to Squat (Round 2)

    32smedium

    full bodyshoulders
14. 14

    Rest

    14slow
15. 15

    Plank Jump to Squat Ladder (Round 2)

    28shigh

    corelegs
16. 16

    Rest

    16slow
17. 17

    Squat Hold with Heel Lifts (Round 2)

    31shigh

    quadscalves
18. 18

    Rest

    16slow
19. 19

    Walkout to Squat (Round 3)

    25smedium

    full bodyshoulders
20. 20

    Rest

    17slow
21. 21

    Plank Jump to Squat Ladder (Round 3)

    30shigh

    corelegs
22. 22

    Rest

    19slow
23. 23

    Squat Hold (Round 3)

    27shigh

    quadsglutes
24. 24

    Rest

    58slow
25. 25

    Jumping Split Squats (Round 1)

    33shigh

    legsglutes
26. 26

    Rest

    11slow
27. 27

    Alternating V-Ups (Round 1)

    31smedium

    coreabs
28. 28

    Rest

    21slow
29. 29

    Reverse Plank Hold (Round 1)

    23smedium

    coreglutes
30. 30

    Rest

    18slow
31. 31

    Jumping Split Squats (Round 2)

    28shigh

    legsglutes
32. 32

    Rest

    15slow
33. 33

    Alternating V-Ups (Round 2)

    30smedium

    coreabs
34. 34

    Rest

    22slow
35. 35

    Reverse Plank Hold (Round 2)

    24smedium

    coreglutes
36. 36

    Rest

    14slow
37. 37

    Jumping Split Squats (Round 3)

    29shigh

    legsglutes
38. 38

    Rest

    14slow
39. 39

    Alternating V-Ups (Round 3)

    29smedium

    coreabs
40. 40

    Rest

    16slow
41. 41

    Reverse Plank Hold (Round 3)

    31smedium

    coreglutes
42. 42

    Rest

    31slow
43. 43

    Finisher: Squat Jump Pulse Ladder

    2 minhigh

    legsglutes
44. 44

    Rest

    11slow
45. 45

    Cool-down: Standing Forward Fold

    11slow

    lower backhamstrings
46. 46

    Cool-down: Reclining Quad Stretch

    2 minlow

    quadship flexors
47. 47

    Cool-down: Seated Forward Fold

    34slow

    hamstringslower back

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Frequently Asked Questions