Saturday Spark – Fun HIIT Circuit

Date: 18 October 2025

Duration: 45 minutes

Focus: Energizing full-body cardio and strength

Equipment: Bodyweight, dumbbells, mat

⚡ Get Moving Warm-Up

1. Arm circles (1 min – mobility) – Video

2. High knees (1 min – cardio) – Video

3. Jumping jacks (1 min – heart rate boost) – Video

4. Leg Swings (1 min – dynamic mobility) – Video

5. Bodyweight squats (1 min – activation) – Video

💥 Saturday HIIT Adventure

Format: Circuit – 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

• Push-ups (45 sec – upper body strength) – Video

• Dumbbell alternating lunges (45 sec – legs & glutes) – Video

• Mountain climbers (45 sec – core & cardio) – Video

• Dumbbell rows (45 sec – back & arms) – Video

• 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

• Burpee to Push-Up (advanced) – Video

• V-Ups (core) – Video

• Plank Jacks (fast tempo) – Video

🚀 Saturday Sizzle Finisher

Format: Tabata (20 sec on, 10 sec off, alternate 4 minutes)

• Jump squats – Video

• Bicycle crunches – Video

*Repeat sequence twice*

🧘 Fresh Flow Cool-Down

1. Standing quad stretch (1 min/side) – Video

2. Chest opener stretch (1 min) – Video

3. Child's pose (1 min) – Video

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.