Workout Details

  • Duration: 43 Minutes
  • Calorie Burn: 301-602
  • Difficulty: 4/5
  • Equipment: Dumbbell, No Equipment
  • Training Type: Cardiovascular, HIIT, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Total Body

44 Minute Cardio, HIIT, Total Body Strength, Stretching and Abs Workout - FB Blend

FB Blend is everything you need in one workout. In this particular video, it includes warm up exercises, bodyweight cardio, fat burning HIIT, total body strength training, an abs intensive workout, and a cool down and stretch. Though these FB Blend workout videos will vary in training type, the one thing they'll always have in common is that all you have to do to set yourself up for a safe, incredibly effective, free workout, is to hit play - we'll take care of all of the behind the scenes strategy and planning and all that's left for you to do is push yourself through the workout.

Workout Structure - What You'll Find In This Routine

  • Escalating Cardio Warm Up - Get the muscles warmed up and ready to work
  • Cardio Workout - Burn off extra calories and prepare the body for more demanding high intensity interval training
  • Fat Burning HIIT Workout - Stoke up the metabolism, burn fat, increase endurance and speed, build lean muscle
  • Total Body Strength - Build lean muscle, increase metabolism, increase bone density, lessen the likelihood of a multitude of diseases and illnesses
  • Abs and Obliques Workout - Exercises to tone and strengthen the midsection                                                                                                                               
  • Cool Down & Stretch - Increase flexibility, potentially lessen the likelihood of next-day soreness (there are some studies that suggest conflicting ideas about post-workout stretching and DOMS but stretching is so beneficial to good health that there’s never a good enough reason to skip it).

Escalating Cardio Warm Up & Workout (25 Seconds Each)
High Knee Pulls
Boxer Shuffle
High Kick Jacks
Stutter Split Jumps
Stutter Jacks
Side Lunge Toe Touches
Reverse Lunges
Flutterkick Squats
Butt Kickers
3 Side Shuffles + Tap

15 Minute HIIT Workout (20 On, 10 Off x 3)

Broad Jump + Burpee Kickout
3 High Knees + Touchdown

Static Squat + Up or Down
Plank Walks + Shoulder Slaps

Mt Climber Warrior
Sumo/Ski Squat Jumps

Double Burpees
Jumping Curtsy Lunge (center jump)

TB Strength - 10 Reps, X 2 Each; AB/AB Format (I've included the weight that I'm lifting but the weight that you use will be completely dependent on your own strengths & weaknesses)
Dumbbell Swing + Tricep Extension (12)
Lunge + Curl (12)

Squat + Overhead Press (12)
Bridge + Pullover (12)

Reverse Fly (3-6)
High Plank + Row + Deadlift (9)

Abs & Obliques - 40 Seconds On, 10 Off
Mt Top Abs
Alternating Jackknives
High Plank In & Outs
123 Toe Touch Crunches
Back Bow Pulls
Leg Drops
Cool Down & Stretch

"Fitness Blender Blend" is a term you might see more of around here, if you like the structure of this workout video. As always, let us know what you think; your feedback is what shapes Fitness Blender.