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

43 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Strength Training, Toning
    • Equipment Dumbbell, No Equipment
    • Membership Free


    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.