Workouts Library

When I talked Daniel into filming this workout with me, I told him not to worry, “it’s only a quick one, and it really wont be all that bad”. Needless to say, he gave me a pretty hard time once we were off camera for downplaying how hard this quick little workout would be! This is an excuse busting workout. You don’t need any equipment at all, and it’s not even ten minutes long! All you need to do is grab some comfortable clothes, turn on some music, and decide that the next ten minutes or so are dedicated to working up a good sweat. Workout Structure – 8 Bodyweight Cardio Intervals – 45 Seconds On; 10 Seconds Active Rest – No Equipment – Warm Up & Cool Down not Included Printable Workout –    3:1 Switchfoot Repeaters –    Squats + Front Kicks –    3:1 High Knee Holds –    Alternating Lunges + Rows –    Switchfoot Mt Climbers –    Fly Jacks –    Burpee + Front Kicks –    Pop Squats There is no warm up or cool down in this particular workout video, which means that you will want to use our search function to find a quick warm up before you jump right in to this relatively demanding bodyweight cardio workout. You will also want to make sure that you do a quick cool down and stretch, instead of coming to an abrupt stop. Cooling down gradually and stretching the muscles you’ve just used is essential to staying healthy, active, and injury free. How often can I do this workout? If a cardio workout like this doesn’t leave you with sore muscles, you can do it 4-5 days out of the week. Bodyweight cardio like this – that involves heavily working large muscle groups, often in a near-plyometric style – might leave you sore the next day. If your muscles are letting you know that they’ve tried something new the day prior, you’re going to want to give yourself at least a 24 hour period of rest to allow those muscles to heal. Can you really lose weight with this workout? The exercises in this routine are very effective at burning off body fat and extra calories. With that said, this workout video is only ten minutes long, and, it’s only one training type. Typically it takes more than ten minutes a day to see results from a workout (though any number minutes of exercise are way better than no minutes of exercise!) and, it’s best to incorporate multiple training styles. If you need help designing an effective and well rounded workout program with cardio, HIIT, strength training, stretching and more, consider checking out our Fat Loss Programs. This was a remix of one of our old favorites; Quick Sweat Cardio to Burn Belly Fat Fast – Have you tried both? Which do you think was harder?

We had so much fun designing and writing this partner yoga (inspired) workout! All of these stretches feel great, and most of them are intermediate friendly, or easily adjusted to meet the needs of each person. As an added bonus, there is even a toning benefit to this feel good partner stretching workout. What’s fun and challenging about this workout is that you really need to communicate with your partner. You can’t just jump right in to the exercise and expect balance and flexibility limitations to just work themselves out – you have to talk to one another, and use feedback from both parties in order to make it work. All of these partner stretches are minimally..what’s the word..awkward, if you will, so feel free to tackle this routine with a friend or family member – they are no so intimate that they feel strange with a friend, but they are a lot of fun with your significant other, too. Remember that you should never stretch to the point where you feel any kind of pain – respect your body and the messages it sends you by not pushing it to the point where it is vulnerable to injury. Some of these exercises may yield a very small range of movement, and that is just fine. Workout Structure 9 Partner stretches No equipment Fluid stretches held for varying amounts of time Supported Quadriceps Stretch – Stand on one leg and pull the opposite leg to your butt so that you feel a stretch through the front of your thigh. Rest the opposite hand on your shoulders partner for balance. Chest/Shoulder Stretch/Press – Place both hands on your partners shoulders and bend at the waist until you both feel a stretch through your lower back and shoulders. Partner Backbend Stretch – Grab one another by the hands or arms (depending on your body sizes) and lean backwards so that you feel a stretch all through your core. If one of you is significantly lighter than the other, you can make up for the difference by stepping forward with one foot, as I do, in between Daniel’s feet. Tree Pose Pulls – Stand back to back and go into a tree pose. Stretch your arms out wide to your sides and place your palms so that they’re facing one another; now pull back and forth ever so slightly, and slowly, so that both of you feel a stretch through your chest. Seated Torso Stretch – Sit crisscross applesauce back to back and turn in opposite directions to stretch all through the torso. Child’s Pose + Toe Touch – Have one person get into a child’s pose, and the other person stand near their feet. While the person is doing the child’s pose, the one who is standing bends forward for a hamstring and lower back stretch, while walking their hands up and down the opposite person’s back (a mini back massage!). Seated Hamstring Pulls – Sit with legs wide; grab each others hands (or forearms depending on your flexibility) and gently pull each other back and forth, holding the stretch briefly before pulling the other person back. Butterfly Pulls – Stay in the same position as the seated hamstring pulls, but bend at the knees to bring the soles of your feet together; repeat the slow pulls back and forth. Toe Touch + Backbend – This one has to be my new favorite! Don’t be intimidated; if you can do a backbend, this will probably feel easy, and even if you can’t do a backbend, you will find that this actually demands less range of motion than that more traditional move. Have one person lean forward for a seated toe tough stretch. Have your partner press their back into yours to push up into a bridge; now let your arms hang for a nice stretch. We hope you enjoyed this partner workout as much as we did! Here’s a throwback favorite of a partner workout, one we did for our 100th workout video, a year or two ago: Partner Workout Video with Daniel and Kelli Let us know if you enjoyed it and we would be happy to make you more like it.  

This 10-minute butt and thigh workout is awesome for burning off body fat and leaning out and toning the lower body. Without any equipment at all, you can use this quick leg workout to tone your thighs, and lift and shape your butt. For today’s workout I have a lovely 4 legged, drooling, ball chewing, assistant named Loki. This video doesn’t have all of the bells & whistles that our typical workout videos do, instead you’re basically working out with me informally, “at home”. Let me know if you like this more low-key style of filming and I’ll do what I can to film more like this for you. Workout Structure • 10 Minute butt & thigh workout with no equipment • 10 Different intervals; 45 seconds active, 15 seconds rest • Warm up & cool down not included (both are recommended) Benefits of this workout • Quick & easy to fit into a busy day • No equipment at all • Targets the glute muscles from multiple angles, as well as the inner and outer thighs, hamstrings, quads, and calves & core • Easy to make beginner friendly (take extra breaks, use a shallow range of motion, etc) or more difficult (hold onto weights while doing the exercises, use deep ranges of motion and focus on contracting your muscles and working “against” yourself the entire time Suggested Warm Up Cardio: • 6 Minute Cardio Warm Up Exercises • Quick Total Body Warm Up Cardio Cool Down & Stretch • Goodbye Stress Calming Stretching Workout – Full Body Yoga Infused Stretching Routine • Lower Body Active Stretching Routine – Low Impact Workout to Tone and Stretch Printable Butt and Thigh Workout Side Squat Steps Reverse Lunge + Lift (alternating) Countdown Squats; 3, 2, 1 & 1, 2, 3 Downward Dog + Knee & Lift (alternating) Ski Squat + Outside Thigh Lift Plie Squats Kneeling Leg Lifts + Pulses (do an entire interval on each side of the body) Kneeling Leg Lift Circles (switch directions halfway through each interval; do one full interval on each side of the body) How can I best use this lower body workout video? Ten minutes is not a lot of time to spend exercising, but it’s far better than nothing. With that said, this routine is best added onto the end of another, longer Fitness Health Track workout video. You can use it as a butt and thigh specific routine after a cardio or HIIT session, or add it onto the end of a lower body strength routine just to really burnout those muscles and burn a few extra calories. If you have a hectic schedule you can use our short routines like this one (we have many) to sneak bits of exercise into your day, 10-15 minutes at a time – in fact, exercising in several shorter sessions throughout the day is not a bad strategy and may result in a higher caloric expenditure due to the multiple metabolic boosts caused by intermittent activity. If you choose to do it this way, aim for all of your individual workouts to add up to at least 30 minutes over the course of the day for best results.

Kiss your boring gym workouts goodbye for this fast & effective bodyweight only HIIT workout that targets the butt and thighs. Despite the growth of the home workout movement, there are a lot of people who are still spending 1-3 hours plugging away on gym machines – especially cardio machines, namely treadmills and ellipticals. In theory, there’s nothing “wrong” with this kind of workout for most people & something is always better than nothing, but it’s definitely not the most efficient or even effective way to see changes in your body and health. I know it takes a leap of faith, but if you haven’t already, try pushing away from your traditional gym workouts and give bodyweight home workouts a whirl; I can guarantee you that if you start doing our (completely free) home workout videos on a regular basis with your full blown effort, you’re going to notice that your body is changing more drastically (weight loss, increased body tone, improved endurance, better moods, more strength & flexibility, and/or more lean muscle, etc, etc) – even with shorter workouts! If you need help in putting a program together, check out our affordable 8 Week Programs, and if you don’t want to spend a penny you can try our free 5 Day Challenge or use this video as a guide to put together your own plan. It’s usually accurate that if something sounds too good to be true it is, but this is different. For example, this workout video, even at 8 minutes, uses a larger variety of muscles and more ranges of motion than a steady state, machine-based cardio workout does. Additionally, because of the intervals & the tried and tested science behind HIIT, this workout is roughly “worth” or as effective as at least 20 minutes of your typical machine based cardio routine. It’s a great example of working smarter and not harder – though no one here is trying to pass something like HIIT off as easy or without effort. In my own real-life example, I used to spend no less than 90 minutes at the gym every day of the week (doing predominantly cardio). About 7 years ago, when I switched to the style of training that you see in all of our Fitness Fitnesshealthtrack workout videos (a very varied combination of HIIT, strength training, stretching, Pilates, yoga, bodyweight training, kettlebell, etc), I significantly reduced the amount of time I spend exercising and I lost another 15 lbs (at one point in high school, I was roughly 40 lbs heavier). Benefits of this workout High intensity interval training with a special emphasis on the muscles of the butt and thighs – all of these exercises are some of the best for toning the thighs and reshaping the glutes. The plyometric inspired movements are very effective at fighting back against gravity, couch potato-ism (is that a word?) and aging, creating a bum that is round, firm, and not dropping down your backside. The short intervals of intense bursts of effort are one of the most effective ways to quickly boost your endurance & they provide a lasting metabolic boost for up to 48 hours after your workout is finished. Printable Workout 20 On, 10 Off x 4 – Downward Dog Push Offs – Squat Jumps – Curtsy Jump Lunges – Squat Pulses There is no warm up or cool down in this workout video – make sure and add one of each before and after this routine. Suggested Warm Ups • Total Body Warm Up Cardio • Easy Cardio Warm Up Suggested Cool Downs • Feel Good Stretching Workout – Calming Evening or Morning Stretch Routine • Fluid Stretch – Toning & Flexibility Workout

A mid-range and short duration HIIT workout like this one is a great starting place for people who are just getting started with high intensity interval training. Gradually stepping up your intensity is important and this level 3/5 routine is a much friendlier starting place than some of our more difficult options (search our hundreds of free videos for level 5/5 if you’re looking for a crazy difficult challenge). At well under 20 minutes, this makes for an excellent addition onto a workout session that’s predominately focused on strength training, allowing you to use most of your energy and time on lifting, while still making sure to keep your cardiovascular fitness high. All of your major muscle groups are engaged with these exercises, with an extra emphasis on the butt and thighs, as well as the core (abs, obliques, and lower back). Switching back and forth between these two muscle groups allows one to rest and recoup while the other is working, meaning that you’re able to push yourself harder during each active interval. Make sure to do at least a quick warm up before you start, and a cool down and stretch before you’re finished. Here are a couple of good options for each: Warm Up options:  • Calorie Burning Total Body Cardio Warm Up • Quick Total Body Warm Up Cool Down options: • Goodbye Stress Calming Stretching Workout – Full Body Yoga Infused Stretching Routine • Fast 5 Minute Cool Down and Stretching Workout for Busy People Printable HIIT Workout 20 On, 10 Off x 3 each 1 Reverse Lunge Kickouts (kick feet out as if going down into a Burpee, come back up to do one reverse lunge, alternating) 2 4 Punches + Knee + Switch (2 high punches, 2 level punches, knee; jump to switch leading legs & punches) 3 Squat Pulses 4 Plank Get Ups 5 Pop Squats (wide squat, push off powerfully and bring feet together in center, before pushing back out to wide squat) 6 Leg Drop Toe Touch 7 Squat + Side Leg Lift 8 Plank Hip Dips 9 2 Ski Squat + 2 Wide Squat Pulses 10 Single Leg Jackknife

A sweaty fat blasting HIIT, a thorough strength session for the butt and thighs, and a warm up and cool down are all included in this workout that requires just 31 minutes of your day – that’s about 1/48 of your day (pause here for just a moment and give a proper goodbye to any lingering excuses). Everyone always asks about what routines we use personally, which is sort of funny because the workout videos we share with you are usually our actual workouts. This blend of HIIT cardio and strength training is really one of my favorite ways to train, on camera or off. I love that I can grab a set of weights and push myself hard, and get in an awesome sweatfest of a workout that leaves my muscles shaking and likely sore the next day, in around just 30 minutes. What a lifesaver when you have a busy, chaotic life! Another thing I love about this kind of training is that it scales with your fitness level; it always stays challenging. If it ever starts to feel easy, all you have to do is turn up the intensity during the HIIT portion, lift a heavier weight during the strength portion, and/or minimize or cut out your rest periods. This is really not a beginner workout. If you’re brand new to exercising, we recommend using our site’s search functionality to checkout our difficulty level 1-3 (out of 5) workouts until you feel stronger and until you have established a good baseline of cardio endurance, proper form for strength exercises, and coordination. Progressing too quickly in difficulty level is a great way to make yourself hate exercise, and it makes it less likely that you stick to it. It also puts you at a higher risk of avoidable injury, so make sure that if this is too challenging, you just switch up your difficulty level for a while – no need to feel discouraged or overwhelmed (we all start somewhere). Workout Structure • Strength and high intensity interval training blend • Strength: 8 repetitions, HIIT: 20 on, 10 off x 2  – Twice through in an ABAB format • Warm up & cool down included • All you need for this routine is dumbbells, but even if you don’t have them, you can always improvise with things around the house or still get in a great workout with just your bodyweight. • Note: I have included the amount of weight I’m lifting for each exercise but the amount of weight you lift should be specific to your own strength levels. It should be very hard to complete the last 2-3 reps, with perfect form – if form starts to suffer, stop and drop your weights. Printable Workout Cardio warm up – 25 second intervals with no rest in between HIIT and Strength  8 Deadlifts (I lifted 56 lbs or 25.4 kg total) Broad Jump Kickouts 8 Squats (I lifted 32 lbs or 14.5 kg total) Butt Kicker Drops 12 Curtsy Lunges (6 on each side – I lifted 24 lbs or 10.9 kg total) Star Jump Lunges 8 Wide Deadlifts (I lifted 48 lbs or 21.8 kg total) Rocket Squats Cool down & Stretch When you’re finished, make sure to drink lots of water & eat a healthy meal. What did you think of this workout?

I know that cardio kickboxing is a bit of a love or hate relationship for a lot of you in our audience. For those of you who love cardio kickboxing, you will without a doubt love this routine and how it makes you feel when you are done. For those of you who have not yet found a love for kickboxing, try to remember that this is just another form of exercise. It does not matter if you don’t like the punching or don’t feel coordinated when you do it or any other reason you don’t like it, this is a great way to really tire out your upper body and core. I am actually writing this description the day after filming this routine and the unique areas I feel soreness is one of the reasons I love this style of exercises, even if I myself feel a bit foolish while doing it. It is not about whether or not you like a specific style of training it is more about whether or not it is effective. I mean, I would do prancersizing if it were an effective form of exercise. Which is also why I don’t do long duration cardio; the effort does not justify the reward, but that is an entirely different article. This is one of those great opportunities to remind everyone of our philosophy on fitness; that exercise is not about being cool, or trying to look good, it is about trying to train your body in such a way that no matter what or when you want or need to do something you know your body can handle it. This workout uses a combination of a type of HIIT with strength training to maximize the effort you put in, to get the highest level of physical, cardiovascular and strength improvement. After a quick 5 minute, upper body focused warm up we move into the 8 minute cardio kickboxing HIIT routine to get the heart rate up and tire out the arms, shoulder, chest and upper back. Once done with the cardio portion we take a short break before moving on to a 12 minute interval timed strength training routine to really finish off the muscles in the upper body. Once those arms start feeling like noodles we then switch to a quick 5 minute cool down and stretch to finish off this 30 minute routine. Everything from the warm up movements, the order of the exercises and the intervals, have all been strategically selected to give you the best workout in the shortest amount of time. Put more effort into the kickboxing section and go lighter on the weights you lift to focus more on endurance a basic strength, or go hard on the kickboxing but leave a little left so you can lift as heavily as you can with clean form for the strength section to build more strength and muscle size. Workout Structure: – 4 Sections, each timed Equipment: – Dumbbells Warm Up / Cool Down: – Both included Warm Up: (5 Minutes) 30 Seconds Each – Wrist Rolls – Sidestep Arm Cross – Ventral Raise with Lunge – Push Pulls – Overhead Push Pulls – Torso Circles – Arm Circles – Torso Rotations w/ Knee – Boxer Shuffle – Jumping Jacks Cardio Kickboxing: (8 Minutes) 20 seconds On; 10 Seconds Off – Jab, Jab, Cross – Uppercut x2, Hook x2 – Elbow, Elbow, Knee, Knee – (Jab, Cross)x2, Uppercut x2 – Hook x2, Knee x2 – Jab, Cross, Rear Elbow x2 – Uppercut x3, Jab, Cross – High (Jab, Cross) —- Water Break —- Upper Body Strength: (12 Minutes) 45 Seconds On; 15 Seconds Off – Close Press – Close Row – Front Raise / Lateral Raise – Pullovers – Hammer Curl / Regular Curl – Overhead Tricep Extension (palm down) Cool Down: (5 Minutes) – Free Form Calories: This routine includes weight training so the number of calories you burn can drastically change depending on the amount of weight you use. Also the number of calories you burn during the cardio kickboxing section can vary depending on how hard you push yourself. With that said most people will fall into the total calorie burn range of 135 to 378. Though some may be higher than this range few will be below this range. Also because this routine includes a type of HIIT and strength training the “afterburn” effect can elevate the number of calories your body burns during a day for the next 24-48 hours.

We’ve talked quite a bit about the pitfalls of the “Couch Slouch” and what too much sitting can do to your body. Let’s take a minute to explore what sitting does to your hip joint, in particular. But before we do that, it’s necessary to understand how the hip joint works. It’s known as a ball-and-socket joint, since the ball (the head of the thigh bone) fits snuggly into a cup on your pelvis. Both surfaces are lined with cartilage, and the entire joint is held together by a thick, fibrous capsule and multiple ligaments. The capsule itself is filled with clear joint fluid. Knowing the anatomy of the hip joint can allow you to visualize the problems that come with long periods of inactivity. Sitting increases pressure to specific parts of the hip bones and reduces the amount of joint fluid that is necessary to keep the joint healthy. That, combined with a lack of movement, increases the risk for injury, stiffness, and pain. What happens to the muscles, ligaments, and hip capsule when we sit for too long? Well, they tighten up, resulting in a loss of range of motion and mobility. Chronic problems with the hip joint can result in excessive pelvic tilt, Dead Butt Syndrome, or low back pain. Related: Why Does My Hip Hurt? Understanding Common Hip Conditions and Treatment Options For many of us, sitting for long periods of time is unavoidable. However, doing simple, yet effective, workouts like this one can help keep the pain and stiffness away. Combine this with a lower back stretching routine to get the most of your efforts. What are some of your favorite stretching routines? I’m always up for some inspiration! Printed Workout Modified Child’s Pose Figure 4 Stretch for QL – L Figure 4 Stretch for QL – R ½ Pretzel Stretch for QL – L ½ Pretzel Stretch for QL – R Hip External Rotation Activation – L Hip External Rotation Activation – R ½ Pretzel Forward Lean – L ½ Pretzel Forward Lean – R Adductor/Groin Rock – L Adductor/Groin Rock – R Written and Filmed for Fitness Health Track by Kayla C, PT, DPT Board-Certified Neurological Clinical Specialist

Welcome to Day 3 of the 5 Day Challenge for Busy People! Today we’re doing a brutal but fun blend of fat burning HIIT cardio and abs and core exercises (moves that target the abs, obliques and lower back). This is going to turn into a total sweatfest, and you’re going to get in an awesome workout in under 30 minutes. About This Workout: We start off with a light cardio warm up; do not skip this part if you want to safely push yourself today and get the most benefit out of your workout. If you’ve been sedentary for a long period of time (i.e. watching tv or working at the computer for hours) before starting this workout, you may want to do a few extra minutes of a warm up. Once we’re warmed up, we move into the core and cardio workout. We do the exercises in an AABB format; two rounds of a HIIT exercise (20 seconds on, 10 second off x 2) followed two intervals of a core exercise – repeat that sequence twice. A relaxing cool down and stretch is included at the end. What if I’m still sore from the other 2 workouts? By day three, if you’ve been pushing yourself hard, you just must be sore allover! If you are, don’t worry, you don’t necessarily have to take Day 3 off; we provide low impact and intermediate modifications all throughout this video, so you can always switch to the easier version shown in order to avoiding having to take a complete rest day. The second or third time you make your way through this challenge, you may find that you are able to do the harder version of the exercises shown, all the way through the challenge (at least more and more of the advanced version). Workout Structure: Length: 27 Minutes Strategy: Fat burning, endurance boosting HIIT and abs Difficulty Level: Low impact beginner AND advanced modifications shown all throughout Equipment: None Calories Burned: 110 – 235 Find the rest of the 5 Day Challenge for Busy People here: •     5 Day Workout Challenge for Busy People: Day 1/5 •     5 Day Workout Challenge for Busy People: Day 2/5 •     Currently on Day 3 •     5 Day Workout Challenge for Busy People: Day 4/5 •     5 Day Workout Challenge for Busy People: Day 5/5   Help us keep more great content coming to you free! Here at Fitness Health Track we try to provide as much content as we can for free because we feel that everyone should have access to accurate health and fitness information no matter what their income. So far we have been able to keep our entire library of full length workout videos free. If you would like to help us keep them free all we ask is for you to share Fitness Health Track with your friends and family as the more people who use our site means the more we can continue to offer free of charge. Thank you.

You have officially reached Day 4 of the 5 Day Challenge for Busy People! Your Day 4 workout is a strength and yoga blend that engages all of your muscles, with a special emphasis on the upper body. We go slightly easier on you today because we’re winding up for a strong finish tomorrow – make sure that you don’t do anything else more strenuous today (i.e. extra HIIT or strength training) so that you’re able to push yourself hard tomorrow. About this Workout: After a simple cardio warm up, we move directly into the more traditional strength training for the upper body, followed by a fun yoga workout for strength – If you’ve been sitting still for a long period of time (i.e. watching tv or working at the computer for hours) before starting this workout, you may want to do a few extra minutes of a warm up. For the upper body superset strength training exercises, and for the yoga strength workout, we use timed intervals of 40 second on, and 10 seconds rest. If at any point your muscles start to burnout or your form starts to suffer, lower the amount of weight you’re lifting, drop the weights all together, or stop and take a quick break before you jump back in. A relaxing cool down and stretch is included at the end. Lift as heavily as you can with proper form; lift like you mean it for best results! Workout Structure: •     Length: 30 Minutes •     Strategy: Fat burning, endurance boosting HIIT and abs •     Difficulty Level: Low impact beginner AND advanced modifications shown all throughout •     Calories Burned: 115 – 216 •     Equipment: Optional dumbbells (you can always improvise with any other kind of weight, or even use no weight at all, instead using antagonistic movements by focusing on working against yourself) Find the rest of the program here: •     5 Day Workout Challenge for Busy People: Day 1/5 •     5 Day Workout Challenge for Busy People: Day 2/5 •     5 Day Workout Challenge for Busy People: Day 3/5 •     Currently on Day 4 •     5 Day Workout Challenge for Busy People: Day 5/5 Help us keep more great content coming to you free! Here at Fitness Health Track we try to provide as much content as we can for free because we feel that everyone should have access to accurate health and fitness information no matter what their income. So far we have been able to keep our entire library of full length workout videos free. If you would like to help us keep them free all we ask is for you to share Fitness Health Track with your friends and family as the more people who use our site means the more we can continue to offer free of charge. Thank you. Eat to nourish your body, drink lots of water, and come back and see us tomorrow for Day 5, the last day of the 5 Day Workout Challenge!

After we put up our last 5 day challenge “Fitness Health Track’s 5 Day Workout Challenge to Burn Fat & Build Lean Muscle” we got a lot of requests for not only more of them but also one that was geared for those with not a lot of time on their hands. We listened to your requests and have put together our newest challenge, “Fitness Health Track’s 5 Day Workout Challenge for Busy People”.  In this workout challenge we have modified the workouts to make them maximally effective while keeping to a 30 minute or less time limit.  Like in our last challenge both of us will be in each video and we will be showing intermediate to advanced modifications so very few people will not be able to find a version of this challenge that works for them. To do this workout it is highly recommended that you have a set of dumbbells to choose from however, if you don’t have access to any equipment don’t worry, you can easily modify the exercises to use some other weighted object. In fact, you can even just use no equipment at all and still get in a great workout. Workout Structure: • Length: 30 Minutes • Strategy: HIIT and lower body strength training for the butt and thighs • Equipment: Optional dumbbells (we use & love PowerBlock adjustable dumbbells) • Calories Burned: 126-248 About this routine: This is a fat blasting HIIT and lower body strength blend that’s great for toning the thighs, lifting the butt, and improving the overall shape and tone of the lower body. After a quick cardio warm up, we move right into a HIIT cardio and strength training routine for the lower body. The HIIT portion uses intervals of 20 seconds on, 10 seconds off, four times through. As soon as we wrap up that intense cardio interval, we move directly into one round of a strength training exercise for the butt and thighs (of varying reps). To get the most out of each short strength exercise, it’s very important to lift as heavily as you can while still maintaining clean form.   Printable Workout (Cardio Warm Up) • HIIT: Kick Up + Lunge • Strength: 8 Deadlifts – Kelli is lifting 48 lbs total, Daniel is lifting 30 lbs total   • HIIT: Jump Squats • Strength: 8 Clean & Press (alternating, on each side) – Kelli is lifting 15 lbs total, Daniel is lifting 10 lbs total   • HIIT: Ski to Sumo Squat • Strength: 25(ish) Kettlebell Swings (yeah we lost count!) – Kelli is lifting 21 lbs total, Daniel is lifting 10 lbs total   • HIIT: Plank Jacks • Strength: 8 Bridges – Kelli is lifting 30 lbs total, Daniel is lifting 0 lbs total   • HIIT: 2 Knee Switchfoot • Strength: 8 Double Dip Squats – Kelli is lifting 18 lbs total, Daniel is lifting 0 lbs total Find the rest of the program here: • Currently on Day 1 • 5 Day Workout Challenge for Busy People: Day 2/5 • 5 Day Workout Challenge for Busy People: Day 3/5 • 5 Day Workout Challenge for Busy People: Day 4/5 • 5 Day Workout Challenge for Busy People: Day 5/5   Help us keep more great content coming to you free! Here at Fitness Health Track we try to provide as much content as we can for free because we feel that everyone should have access to accurate health and fitness information no matter what their income. So far we have been able to keep our entire library of full length workout videos free. If you would like to help us keep them free all we ask is for you to share Fitness Health Track with your friends and family as the more people who use our site means the more we can continue to offer free of charge. Thank you.

Day 5: Fat Burning HIIT Cardio and Lower Body Strength  Supersets of lower body exercises combined with fat burning high intensity interval training make for an effective, intense, and sweaty workout. Grab your weights, choose your difficulty level, and get ready to push yourself. This is Day 5! If you’re reading this after finishing all five days, we really want you to take a minute to be proud of yourself. What you’ve just done takes a lot of effort and follow through, and this very well could be the start of a new healthy habit for yourself, if you just keep moving. Just like you stuck with this challenge, one day at a time, you can keep moving forward with your workout habit, one day at a time. Remember, we have over 500 free full length workout videos here on our website, and we’ve also got workout programs for all kinds of different fitness levels and goals. Whatever you do and however you do it, keep this healthy habit going! How many times can I repeat these challenges? We recommend doing these challenges for up to 2-3 weeks in a row before you switch up your routine again. If you want a workout program that lays out what you’re doing every day for 4-8 weeks with no repeat workouts, full of daily guidance on how to make eating well and exercise a natural lifestyle instead of a struggle, be sure to check out our workout programs  – our 8 Week FBfit Program to Lose Weight, Build Lean Muscle & Tone Up most closely resembles this 5 Day Challenge. If you’ve enjoyed this challenge and want more like it, let us know & please share with friends & family! Make sure to Subscribe to Fitness Health Track on YouTube so that you get alerts for new workouts. You can also use #fitnesshealthtrack on social media to find support & connect to others who are doing this challenge (FB’s Instagram, Kelli’s Instagram, Google+, Twitter, Facebook) Workout Structure: – HIIT Cardio Workout – Lower Body Strength Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm Up and Cooldown: – Both Included Warm Up: (5 Minutes) – Side Step Arm Cross – Roll Down Toe Touch – High Knee + Cross Crunch – Side Lunge with Overhead Reach – Lunge + Ventral Raise – Push Pull Squats – Boxer Shuffle – Up and Outs – Butt Kickers – Jumping Jacks HIIT Cardio Workout: (18 Minutes) 20 On, 10 Off; AB,AB Pattern; 3 Sets per Group – Lunge Power Skip – Plank Jack – Double Thigh Slap Jump Burpee – Jumping Jack – Walk Down Push Up – Switch Foot Runners Water Break – Curtsy Jump Lunge – Mt. Climbers – Squat Lunge – Squat Circle Knee – Jumping Lunge to Sumo – High Knee Drops Water Break (10 Seconds) Lower Body Strength: (20 Minutes), Timed Interval Sets 45 on, 15 off; 2 Sets Each Group – Single Leg Dead Lift (L&R) – Sumo Squat – Deadlift (toes in) – Clean and Press – Deadlift (toes out) – Reverse Lunge + Knee – Deadlift (regular) – Pulse Squat – Hip Raises (L&R) – Calf Raises Cooldown: (5 Minutes) – Freeform Free 5 Day Challenge 2016: – Day 1 (HIIT, and Lower Body) – Day 2 (Cardio, and Upper Body) – Day 3 (HIIT, Core, and Pilates Burnout) – Day 4 (Cardio, Upper Body, and Yoga) – Day 5 (HIIT and Lower Body) Current Page Other Free 5 Day Challenges • Fitness Health Track’s 5 Day Workout Challenge to Burn Fat and Build Lean Muscle • Fitness Health Track’s Free 5 Day Workout Challenge for Busy People Thank you for working out with us & congrats again on finishing this challenge! Kelli & Daniel