TODAY'S
WORKOUT
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer 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
Equipment
⚡
Get Moving Warm-Up
1
1. Arm circles (1 min
mobility) – Video2
2. High knees (1 min
cardio) – Video3
3. Jumping jacks (1 min
heart rate boost) – Video4
4. Leg Swings (1 min
dynamic mobility) – Video5
5. Bodyweight squats (1 min
activation) – Video💥
Saturday HIIT Adventure
Format: Circuit
1
• Push-ups (45 sec
upper body strength) – Video2
• Dumbbell alternating lunges (45 sec
legs & glutes) – Video3
• Mountain climbers (45 sec
core & cardio) – Video4
• Dumbbell rows (45 sec
back & arms) – Video5
• 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)
Video2
• V-Ups (core)
Video3
• Plank Jacks (fast tempo)
Video🚀
Saturday Sizzle Finisher
Format: Tabata
1
• Jump squats
Video2
• Bicycle crunches
VideoRepeat sequence twice
🧘
Fresh Flow Cool-Down
1
1. Standing quad stretch (1 min/side)
Video2
2. Chest opener stretch (1 min)
Video3
3. Child's pose (1 min)
Video4
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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