Workout 9

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

   Deep Breaths with Forward Fold

   18slow

   spinehamstrings
2. 2

   Forward Fold Heel Pedals

   17slow

   hamstringscalves
3. 3

   Cat-Cow

   30slow

   spinelower back
4. 4

   Bear Hover Hold

   20smedium

   coreshoulders
5. 5

   Bear to Plank Walkouts

   24smedium

   coreshoulders
6. 6

   Bear Hover Shoulder Taps

   24smedium

   coreshoulders
7. 7

   Downward Dog to Forward Fold

   13slow

   hamstringscalves
8. 8

   Warm-up Squats

   14smedium

   glutesquads
9. 9

   Tabletop Step-Ups (Round 1)

   1 minhigh

   corequads
10. 10

    Squat with Punch (Round 1)

    2 minmedium

    glutesquads
11. 11

    Split Squat Jumps (Round 1)

    1 minhigh

    quadsglutes
12. 12

    Rest

    59slow
13. 13

    Tabletop Step-Ups (Round 2)

    2 minhigh

    corequads
14. 14

    Squat with Punch (Round 2)

    2 minmedium

    glutesquads
15. 15

    Split Squat Jumps (Round 2)

    2 minhigh

    quadsglutes
16. 16

    Rest

    59slow
17. 17

    Plank Push-Up with Toe Tap (Round 1)

    59shigh

    chestshoulders
18. 18

    Side Plank Reach (Right) (Round 1)

    31smedium

    coreshoulders
19. 19

    Side Plank Hip Dips (Right) (Round 1)

    27smedium

    coreshoulders
20. 20

    Side Plank Reach (Left) (Round 1)

    32smedium

    coreshoulders
21. 21

    Side Plank Hip Dips (Left) (Round 1)

    27smedium

    coreshoulders
22. 22

    Rest

    2 minlow
23. 23

    Plank Push-Up with Toe Tap (Round 2)

    1 minhigh

    chestshoulders
24. 24

    Side Plank Reach (Right) (Round 2)

    33smedium

    coreshoulders
25. 25

    Side Plank Hip Dips (Right) (Round 2)

    29smedium

    coreshoulders
26. 26

    Side Plank Reach (Left) (Round 2)

    28smedium

    coreshoulders
27. 27

    Side Plank Hip Dips (Left) (Round 2)

    29smedium

    coreshoulders
28. 28

    Plank Jacks

    2 minhigh

    coreshoulders
29. 29

    Downward Facing Dog

    35slow

    hamstringsshoulders
30. 30

    Thread the Needle

    57slow

    shouldersupper back
31. 31

    Child's Pose

    43slow

    lower backhips

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Frequently Asked Questions