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NEW PROGRAM: FB 30 Round 5 4-Week Fat Loss Program For Busy People

Intense Bodyweight Strength with HIIT Circuits Balanced Moves, No Repeat Format, Steady Flow

25 Min • Total Body
  • View on YouTube
    • Training Type HIIT, Strength Training
    • Equipment Mat, No Equipment
    • Membership Free

    Overview

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    Patrice

    Workout Overview



    This short and sweet (and sweaty!) workout includes a dynamic warm-up, followed by 25 exercises that target every major muscle group. With 30 seconds on and 10 seconds of rest, each move will keep your heart rate elevated and challenge your body in new ways. The no-repeat format ensures you never get bored while working on strength, agility, and endurance. We wrap up with a cool-down stretch to bring the intensity down and promote flexibility. 

    Focus & Benefits

    This full-body HIIT circuit targets strength, endurance, and mobility all in one session. It’s designed to blast calories and challenge your cardiovascular system while sculpting lean muscle across your upper body, core, and legs.

    Equipment

    • Bodyweight Only: No equipment needed—just a clear space to move.
    • Optional: A mat for extra cushioning during floor exercises and stretches.

    Tips & Helpful Information

    • Pace Yourself: Maintain a pace that works for you and use the 10-second rest intervals to quickly recover and prepare for the next move. 
    • Modifications: This is a fast paced workout, and I try my best to provide modifications, however, if you are unable to modify or if I don't provide a mod, please feel free to spend the interval completing an exercise that suits your fitness level. (Ie; Subbing crunches instead of the hollow hold or v-up, reducing impact by stepping instead of jumping etc.) The goal is to keep you moving and grooving! 
    • **Quick technical note: I incorrectly labeled the "Yogi Pushup" — It is actually a Blast-off Pushup. Yogi pushups start in down dog. Any way you slice it, you'll be getting some pushups in!**

    Difficulty and Modifications:

    Rated a Level 4 out of 5 for intensity, this workout demands high energy and agility to keep up with its fast-paced, no repeat format. Beginners or anyone needing a gentler approach can scale down by modifying jumps and reducing range of motion, while advanced athletes can push hard to maximize results. I try my best to demo the upcoming moves during the 10 second breaks, and extended the demo preview.  Always focus on maintaining proper form for optimal benefits and safety.

    Workout Overview

    Warm-Up (2.5 Minutes Total)

    • Shoulder Rolls (Forward and Back)
    • Arm Circles
    • Quad Stretch
    • Butt Kickers (No Jump)
    • Inchworm Walkout to Plank

    Main Workout: HIIT/Bodyweight Strength
    30 seconds on, 10 seconds rest for each exercise

    • Squat to Kneel to Squat Jump
    • Yogi Pushup (Aka Blast-Off Pushup)
    • Plank Toe Tap
    • Reverse Lunge to Hop
    • Superman
    • Crunch
    • Three-Point Reverse Lunge (Staying Low)
    • Plank with Chest Opener
    • Bear Plank to High Plank (Hop Optional)
    • Switch Squat Jumps
    • Tricep Dips
    • Bicycles
    • Duck Walks
    • Pike Pushup
    • Mountain Climbers
    • Squat Hops
    • Arm Circles 
    • V-Up
    • Squat Hold
    • Plank Hold
    • Hollow Hold
    • Diamond Pushup
    • Russian Twists
    • Lateral Lunge to Hop
    • Reverse Plank (Dip Position)

    Cooldown (4 Minutes Total)

    • Down Dog with Pedal
    • Child’s Pose
    • Open Leg Stretch
    • Cross Body Shoulder Stretch