Workout Details

  • Duration: 48 Minutes
  • Calorie Burn: 262-533
  • Difficulty: 4/5
  • Equipment: Dumbbell, No Equipment
  • Training Type: Cardiovascular, HIIT, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body,  Total Body

Day 1: Fitness Blender's 5 Day Workout Challenge to Burn Fat & Build Lean Muscle

We are very excited to welcome you to the first day of our free 5 Day Workout Challenge. As of August 2014, (a small husband and wife team of just two) has now accumulated over 400 free full length workout videos and over 17 million monthly viewers. To celebrate how far we've come in the last 5 years as a "small" and worldwide business, we've worked to bring you a special edition 5 day workout challenge, and we're sharing it for free.
Find all 5 days of the workout challenge here (-once they're all live! The challenge runs from 8/18-8/23, andwe are going to do our best to push the workouts live the night before so that they'll be ready for you, wherever you are in the world!)

Day 1 of the Fitness Blender 5 Day Workout Challenge is focused on fat burning high intensity interval training, and lower body strength training. Everything you need for today's workout is in one video; warm up, HIIT cardio, strength training, and a cool down and stretch. The 5 Day Challenge is suitable for almost all fitness levels; beginner, intermediate, and advanced. All throughout the program we willl be giving you simple modifications to make all of the routines both easier, and much more difficult.

If you don't have dumbbells, you can always get creative and use another kind of resistance (resistance bands, a backpack full of books, water bottles, etc).

Workout Structure
Length: 48 Minutes - Stick around until the end of the video for some of our best tips for eating & working out
Strategy: HIIT cardio + lower body strength training
Equipment: Optional dumbbells (or any other kind of weight)
Calories Burned: 262 - 533

Printable Workout

Warm Up Cardio

HIIT: 20 On, 10 Off x 4 (Roughly 16 Minutes)

1 X Burpees
2 Thigh Slap + Touchdown
3 Sidewinder Mt Climbers
4 High Knees
Quick Break
5 Squat Jumps
6 3,2,1 Lunges
7 Burpee Hold
8 Pop Squats

Strength Supersets, 8 Reps each, twice through for each set

Long Lunges

Side Lunges (alternating)

Calf Raises
Pulse Squats (3 pulses at bottom of range of motion)

Weighted Bridge
Hamstring Back Bow Pulls

Cool down & Stretch - Never skip it!

Find the rest of the challenge here:

Help us create more free workout video challenges!
If you want to see more workout video challenges, we only ask that you help us continue to make free workout videos by sharing Fitness Blender & this challenge with everyone you know - via word of mouth, maybe a Facebook page, website or blog - whatever it takes. You can also support us in creating more free content by purchasing one of our 8 Week Fat Loss Programs (similar to but much more thorough than this free 5 day plan) or our 4 Week Meal Plans.