TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

Saturday Spark – Fun HIIT Circuit

Sat, 18 October 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

⚡

Get Moving Warm-Up

1
1. Arm circles (1 min
mobility) – Video
2
2. High knees (1 min
cardio) – Video
3
3. Jumping jacks (1 min
heart rate boost) – Video
4
4. Leg Swings (1 min
dynamic mobility) – Video
5
5. Bodyweight squats (1 min
activation) – Video
💥

Saturday HIIT Adventure

Format: Circuit

1
• Push-ups (45 sec
upper body strength) – Video
2
• Dumbbell alternating lunges (45 sec
legs & glutes) – Video
3
• Mountain climbers (45 sec
core & cardio) – Video
4
• Dumbbell rows (45 sec
back & arms) – Video
5
• Bodyweight Skater Hops (45 sec
power & agility) – Video
🔓

Challenge Combo Tier

This section is optional. Label it clearly as advanced.

Instructions: Perform 2 sets, 30 sec each, minimal rest for extra burn

1
• Burpee to Push-Up (advanced)
Video
2
• V-Ups (core)
Video
3
• Plank Jacks (fast tempo)
Video
🚀

Saturday Sizzle Finisher

Format: Tabata

1
• Jump squats
Video
2
• Bicycle crunches
Video

Repeat sequence twice

🧘

Fresh Flow Cool-Down

1
1. Standing quad stretch (1 min/side)
Video
2
2. Chest opener stretch (1 min)
Video
3
3. Child's pose (1 min)
Video
4
4. Figure-4 Stretch (1 min/side)
Video
📋

Focus & Benefits

This workout delivers heart-pumping cardio, functional strength, core stability and full-body conditioning for extra weekend energy.

Pro Tip: Smile and celebrate every rep – showing up matters most. Progress comes from consistency, not perfection.

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