7-Day HIIT Blast

Squat Thrusts target your triceps and pecs muscle while also activating lower body muscles like the hamstrings, quads, and glutes. This exercise is also very effective in fat burning,

A dynamic plank variation jumping the feet in and out, increasing core activation, cardio demand, and hip stability while maintaining trunk control.

A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.

Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.

Bear Crawl builds strength and power, boosts your metabolism, and fires up your cardio fitness. This exercise uses almost every muscle in the body, including the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Another great thing about bear crawls is that they provide a great mental challenge, as your brain focuses on maintaining balance while keeping all your limbs moving at once.

Jab-Cross is a bodyweight boxing sequence that targets Quads, lower back, shoulders, triceps, calves, lower abs, biceps, and cardiovascular system. Jab-cross demands a strong breathing technique and allows progression as you change speed and power.

Ski Moguls is a good exercise to provide strength, power, and stability to the lower region of the body. This is also good exercise to provide cardiovascular endurance.

A core and upper-body stability exercise performed in a high plank while alternating hand taps to the opposite shoulder, building anti-rotation strength, balance, and shoulder control.

Squat Jump Onto Box is an essential exercise that develops explosive leg and hip extension through the full squat range of motion to improve speed and acceleration.

Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exercisers, and fitness novices alike.

Side And Crossover Lunge is a great strength exercise for building muscle in your lower body. This exercise targets the quads and thighs. Side and Crossover lunges can improve flexibility and balance.

Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.

A unilateral lower-body exercise where you step onto an elevated surface one leg at a time, building leg strength, balance, coordination, and functional power without external weight.

Bear Crawl builds strength and power, boosts your metabolism, and fires up your cardio fitness. This exercise uses almost every muscle in the body, including the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Another great thing about bear crawls is that they provide a great mental challenge, as your brain focuses on maintaining balance while keeping all your limbs moving at once.

Bicycle Crunch is the variations in bicycle crunches. This exercise works on both abs and obliques and also helps in toning the thighs and side abdominal muscles. Bicycle Crunch also improves core strength, stability, balance, and coordination.

A core and hip-flexor exercise alternating crossing leg motions, challenging the lower abs, coordination, and trunk stability while maintaining controlled breathing.

A full-body mobility and strength exercise combining a forward walkout with a push-up, improving core control, shoulder stability, and overall body coordination.

Staggered-Hands Pushup strengthens your upper body and explicitly targets the chest, shoulders, triceps, and arms. This movement also helps to tone and tighten your core.

Wide-Hands Pushup is a challenging upper-body workout that targets the muscles in your chest, shoulders, and upper arms. It can also help build your core strength, and it may help protect your back, too.

An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.

A core-stability and shoulder-control exercise performed in a high plank while lifting one arm forward, challenging balance, anti-rotation strength, and full-body coordination.

A dynamic core-strength movement bringing one knee toward the elbow in a plank, targeting the obliques, deep core, and shoulder stability.

Jab-Cross is a bodyweight boxing sequence that targets Quads, lower back, shoulders, triceps, calves, lower abs, biceps, and cardiovascular system. Jab-cross demands a strong breathing technique and allows progression as you change speed and power.

Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.