Do This…Look like That…Total Body Blitz Workout

Fitness is really is.  Most trainers, websites, exercise DVD makers, etc, want to make it seem like there’s some exact, and hard to comprehend, scientific formula to getting in shape.  They all claim to have figured it out, and purport that THEIR method is the best, and likely, only way to get in shape.  The whole game is designed to confuse you, so you become reliant on them for their advice and/or workouts.  The game is up; this simply isn’t the way fitness works.

Certainly, there are some elements of any successful workout program that must be followed.  We aren’t saying you can just go out, casually lift some weights, run a few miles a week, and develop a killer bod.  It’s not quite that simple.  Problem with so many exercise programs out there today is they take bits and pieces of the three basic elements of a great workout.  P90x, for example, is great at utilizing muscle confusion techniques…but only for a limited period of time.  These workouts aren’t geared for a lifelong body transformation..rather, a 90 day change, at which point, your body has gotten so used to the workout cycle, it stops making progress.

I’ve been in the exercise biz many a year now, and have created Share It Fitness to bring top quality exercise programming to the masses.  I’ve seen what works and what doesn’t.  I know women don’t want to look like men, they simply want to develop that lean, mean, athletic look.  Being fit and sexy isn’t about being deathly skinny and starving yourself.  It’s about having a lean, toned upper body, a strong core, and a powerful and explosive lower body.  Developing this is very simple.  All it takes is self-discipline and a well-crafted plan.  If you stick to the plan below, to a T, I guarantee you will discover the body you’ve always wanted (provided you are eating a healthy diet as well).

It’s time to stop messing around with trends and fads, and start training to change your body and life, permanently.

For each week, each bullet point corresponds to one day.  It is best to do these in order (first bullet point = Monday, second bullet point = Tuesday, etc.) as the routine has been carefully designed to allow your muscles to rest effectively.

Week 1

  • Monday – 60 minutes HIIT cycling (30 seconds 100% intensity, 1:30 60% intensity, repeat for an hour)
  • Tuesday – 5 sets of 8: squats, barbell deadlifts, sumo squats, walking lunges, reverse lunges. 100 box jumps.
  • Wednesday – 30 minutes HIIT jump rope (45 seconds jump, 30 seconds rest. repeat for half-hour)/15 minutes row machine
  • Thursday – 5 sets of 8: bench press, military press, barbell curls, skull crushers, snatch, lat pulldowns. 250 ab reps ( you pick the type of exercises)
  • Friday – 60 minute jog

Tips: Try to complete this Mon-Fri, allowing yourself a full two days off on the weekend.  On weight days, make sure the weight is heavy enough that the 7th and 8th rep are VERY tough to complete.  Training heavy at the beginning of this program is key for establishing  your base.

Week 2:

  • Monday – 5 sets of 8: deadlifts, bulgarian squats, lunges. 5 sets of 50: squat jumps,  calve raises.  Plank for 3 minutes, 60 reverse crunches, 60 hanging knee raises.
  • Tuesday – 60 minutes HIIT cycling (:30/1:30 format)
  • Wednesday – 5 sets of 8: incline bench press, clean and press, overhead tricep extension, bent over barbell row, concentration curls, upright row.
  • Thursday – 60 minutes HIIT running (sprint for 30 seconds/jog for 1:30 minutes)
  • Friday – 5 sets of 8: deadlifts, bulgarian squats, lunges. 50 squat jumps, 50 calve raises.  Plank for 3 minutes, 60 reverse crunches, 60 hanging knee raises

Tips: When there aren’t any sets listed for squat jumps, calve raises, planks, and any ab exercises, complete the number of reps/time in as few sets as possible. i.e. 50 squats as fast as possible, before moving on to the 50 calve raises.  Continue to go heavy on the weight during resistance training.

Week 3:

  • Monday – Super Sets: jump rope 45 seconds/12 box jumps/rest 1 minute.  Repeat 20 times.
  • Tuesday – 5 sets of 8: close grip lat pulldowns, single arm dumbbell rows, dumbbell bench press, dumbbell flys, incline dumbbell curls, standing barbell curls, lat pulldown burnout (100 reps on light weight).
  • Wednesday – Super Sets: jump rope 45 seconds/12 box jumps/rest 1 minute.  Repeat 20 times.
  • Thursday – 100 body weight squats, 60 crunches, 100 alternating lunges, 60 bicycle crunches, 100 knee tucks, 100 flutter kicks, 3 minutes plank.
  • Friday – 30 minutes HIIT cycling (:20/1:00 format), 30 minutes HIIT running (sprint every other .2 miles, i.e. 0-.2 jog, .2-.4 sprint, .4-.6 jog, .6-.8 sprint, .8-1 mile sprint)

Tips: Super sets involve no rest between exercises; only rest when indicated.  Last week of heavy resistance, go hard and heavy.  Make sure you’ve increased the weight on each exercise from Week 1, if only slightly.

Week 4

  • Monday – 3 sets of 20: leg press machine, squats, deadlifts, calve raises, hamstring curl machine, box jumps
  • Tuesday – 20 minutes HIIT cycling (:20/1 min), 20 minutes HIIT rowing (:20/1 min), 20 minutes HIIT jump rope (:30 jump/:30 rest)
  • Wednesday – 3 sets of 20: lat pulldowns, bench press, incline bench press, tricep pushdown, concentration curls, upright rows, bicycle crunches, decline sit ups, hanging leg raises
  • Thursday – 60 minutes casual jog
  • Friday – 3 sets of 20: leg press machine, squats, deadlifts, calve raises, hamstring curl machine, box jumps

Tips: Use light weight on resistance training days.  Do these exercises slow.  Count to a full 4 seconds on the lift, and a full 2 seconds on the lower.

The above routine is part one, of a 12-week total body makeover.  You should already be seeing results after only 4 weeks of training.  As we previewed in week 4, part 2 focuses on increasing total time under tension (TUT) resistance training, which is a departure from the high sets/low rep heavy training that made up weeks 1-3.  Cardio training begins to include more cross-training principles and explosive movements to really develop your lower body while maximizing fat loss at the same time.  Part 3 will introduce complex lift formats such as step sets, drop sets, etc. while combining short, intense bouts of cardio to give you a couple more extreme workouts each week.

Part II of this workout found here…and Part III here.

After 12-weeks, we break down how to continue to push your body over the remaining 40 weeks of the year, to  ensure you are continually making progress and avoiding burnout.  Stay connected to the Share It Fitness launch and ensure a free membership by signing up here, and be sure to subscribe to our blog so you don’t miss the rest of this Total Body Blitz workout.

187 thoughts on “Do This…Look like That…Total Body Blitz Workout”

  1. I’m really confused; do you do all of the bullet points each week? Or is each one of these a different day. It says do Monday – Friday, but it seems to me like you shouldn’t do ALL of this every day for 5 days, considering the time would add up to more than 3 hours per day and would work the same muscle groups for 5 days solid. Please clarify!

    1. The author says this “For each week, each bullet point corresponds to one day. It is best to do these in order (first bullet point = Monday, second bullet point = Tuesday, etc.) as the routine has been carefully designed to allow your muscles to rest effectively.”

      That means that each bullet point is a day. The first one is Monday, the second is Tuesday, etc. He says to rest Saturday and Sunday.

      He says to complete one bullet a day. Hope this helps!

  2. Question: Each bullet you propose per day, correct? I assume you don’t intend for us to do a 60 minute HIIT on bike, weights, then 60 minute jog? So, Monday would be the 60 minute HIIT on bike, Tuesday would be weights, etc?

  3. This is great! Thanks for the regimen. But you said, “on weight days” — does that mean each week’s all five elements of the regimen shouldn’t be done every day? Is it one exercise per day? Thanks!

  4. for each bullet point you have for a specified exercise ie. 60min HIIT cyling, 5×8 wts., 30min jump rope, etc. are those for EVERY day of the week to do all 5 bullets or do bullet one on monday, bullet two on tues, etc? I’d like to try it but don’t know which way to complete them. THanks! Love this blog! Finally a girl who knows what she is talking about!

    1. Hey Meg…added comments which clarify. Each bullet point is one day, i.e. bullet 1 on mon, bullet 2 on tues, etc. So glad you love the blog…please keep coming back, we love your support!. I really am passionate about helping people hit their fitness goals and achieve the body they want.

      Oh, and sorry to spill the beans…but I’m actually a guy! 🙂 I have had tons of experience personal training women, so think I’ve gotten what works and what doesnt, figured out. Happy lifting!

  5. Sorry for all the confusion guys! I’ve edited the post, but for those that didn’t notice, there is NO way you should be doing all 5 bullet points in one day…’d probably die! And dead people don’t make very good blog readers 🙂

    The first bullet point corresponds to Monday. The next point down corresponds to Tuesday, and so forth. One bullet point per day. If you feel you need to take a week day off, just pick up right where you left off but be sure to give yourself ample rest on the weekend unless you are feeling super motivated. Let me know how this works for you all!

  6. I thought the point of HIIT was that you are supposed to do it for a short amount of time…please, correct me if I’m wrong but an hour seems excessive?

    1. The “work” or “sprint” part of HIIT is supposed to be short. If you are cycling, you’ll cycle at 100% for just 20-30 seconds, then return to a slower, more relaxed pace for the next 1:30-1:40. By sticking to a basic :30/1:30 cycle over the course of an hour, you are actually only “sprinting” for 15 minutes. Some people recommend HIIT for 30-45 minutes. I’ve always found that 45-60 minutes has worked best for my real-life clients. Hope this helps!

    1. HIIT stands for High Intensity Interval Training. Think of it as an alternative to steady state cardio, i.e. running at basically the same speed on the treadmill, pedaling on the bike, etc. With HIIT you are alternating between short bursts of all out sprints, and longer periods of a relaxed pace. It brings your heart rate up and down throughout a workout, causing a greater fat burn, improved cardiovascular endurance, and a higher post-workout metabolism boost. Definitely the best way to get that lean, athletic figure when combined with a solid weight training program. Hope that helps!

  7. This sounds like a great routine. Question: Instead of cycling, do you recommend a good alternative for those who can’t stand the bike?

    1. You could certainly try the elliptical..just make sure to really get those legs pumping during the “sprint” portions. Perhaps replacing the cycling days with a jump rope/burpee/(other plyometric movement) combo would be good. A triple combo like that would go something like…jump rope for 20 seconds..burpees for 20 seconds…mountain climbers (off the top of my head) for 20 seconds. Those are KILLER…give it a try and let us know how it goes!

      1. when you say do each for 20 seconds, are you saying do this for the entire hour? I don’t have any type of cardio equipment at home and will likely be doing this version.

      2. When I’m talking about HIIT and I say something ilke :30sprint/1:30jog, repeat…what I’m saying is this:

        Sprint at 100% for 30 seconds, immediately follow that by jogging for 1 minute and 30 seconds. (This will equal 2 minutes). Repeat that cycle (:30/1:30) for 1 total hour. Whether the “sprint” portion is 20, 30, 40, or more seconds doesn’t matter. Just follow the period of hard work with a relaxed period and repeat that combo for however long is indicated. Help answer your question?

    1. No worries, always happy to explain things more in depth. HIIT stands for High Intensity Interval Training. It is a much more efficient way of doing cardio. It leads to greater fat loss, increased cardio vascular endurance, and faster lean muscle gains over steady state cardio. Steady state cardio is hopping on the treadmill and running at 6mph for 60 minutes…or the equivalent pace on a bike, elliptical, etc. Your speed doesn’t change over the course of the workout. HIIT involves short busts of all-out intensity, followed by longer periods of a more relaxed intensity. For instance, if you’re on the treadmill, you could try this: 20 seconds all out sprinting, followed by 1:40 of a slower pace (think of a 5-6mph jog). Repeat this :20/1:40 cycle 30 times, and you’ve just completed 60 minutes of HIIT running.

      TUT stands for Time Under Tension. It is in regards to how long a muscle is under tension while lifting weights. When lifting heavy weights, the lift and lower portions of the lift are often accomplished in 1-2 seconds each. Since the weight is so heavy, its hard to maintain longer lift and lower periods. When you use lighter weight, you are able to spend more times on the lift and lower portions. On a bicep curl for instance, you could aim to do a 5 count on the lift portion, followed by a 5 count on the lower portion, giving you 10 seconds TUT. Repeat this 8-10 times and you’ve put your muscles under tension for a much greater period of time than you normally would have. This is just another method to confuse your muscles and force them to continue to develop. Sticking to the same exercises, weights, and way in which you lift is guaranteed to slow your progress to a screeching halt. Always mix things up every 4-6 weeks, with increased TUT being one way to accomplish that. Let me know if you have any other questions!

  8. I’m trying to return to a work out regimen after basically not working out the past year (high-risk pregnancy, long recovery and insane work hours have left me out of shape and out of energy). Would you say that this workout regime is safe for someone just getting started or do you suggest having a “base level” fitness before kicking this program off?

    1. I would recommend a 4 week “refresher” before starting this intense program. Several other people have had the same concern, so check back early next week for a starter program to get you up to speed.

  9. Looking forward to trying out this 4 week plan. Something you didn’t cover were meal plans. We all know your abs are made in the kitchen so what types of eating plans do you suggest for this type of workout regime.

  10. Hi. I recently found your blog via pinterest and am psyched to start this program on monday. Quick question… for weight days, you’re suggesting 5 sets of 8 reps consecutively, right? So, for example, week 1/tuesday would be 5 sets/8 reps per set of squats, then 5 sets/8 reps per set deadlifts, then 5 sets/8 reps per set sumo squats, etc. Is there a recommended/optimal rest time between sets? Thanks so much… very excited to get started and looking forward to reading the meal plan component as well!

    1. So glad you like our blog! You are correct…5 sets of 8 repetitions per exercise. Shoot for 90 seconds rest between these sets. When you move to lower weight/higher rep exercises aim for 45-60 seconds rest between sets. Thanks again for the support and stay tuned for the diet article coming up this week!

    1. Definitely suggest a whey protein supplement within 30 minutes of completing any workout. Check out our Drink this…Look like That article for some more info on the issue. As far as diet pills, etc…Nooo way. You can achieve all your goals the natural way. All it takes is a solid exercise plan and healthy eating. Any other questions, feel free to ask! Thanks for reading the blog!

  11. I wish I had the equipment for all this! I’ll save this routine for when I have access. I think the first day alone would kill me. lol My second baby wasn’t as forgiving on my body. >_<

  12. I have looking for a new advanced workout program..For months now I’ve been lifting heavy while doing split workouts and got good results. If i start this workout, will it change my body in any way at all? Because for example, you squeeze all the arm exercises into one day

    1. This is part one of a three part, 12-week advanced workout series. If you’ve been doing heavy lifts while doing split workouts for months, I would say it is definitely time to switch things up. The first month of this workout varies between heavy weight/low reps and low weight heavy reps while doing upper body and lower body days exclusively. The fundamentals behind this program lie in the idea of Body Diversity Training which uses elements of muscle confusion theory. Bottomline, doing the same routine..whether its high reps/low weight, high reps/low weight, supersets, drop sets, etc. over an extended period of time will eventually begin producing diminished gains. Give this routine a try and I’m certain your gains will either continue at the same rate or improve. Thanks for following our blog and let us know how things work out for you!

  13. Just to clarify on resistance training days the sets of each individual exercise are to be performed consecutively (1 set of 8 sumo squat, rest, 2nd set of sumo squat, rest etc) as opposed to a circuit format with all the resistance exercises for that day (1 set sumo squat, 1 set deadlift, 1 set walking lunges, etc….repeated 5 times). Great workout by the way! I’m always looking to change it up with new combo’s.

    1. You are correct. In parts 2 and 3 of this series we introduce circuit elements…but for the first 4-week segment, exercises are performed individually until all sets for that exercise have been completed. Glad you liked the workout. Let us know how it goes for you!

  14. I started this workout yesterday and love it so far! I do have a question regarding rest- I was told there should be a few days/week in between working big muscle groups to allow muscle fiber to rest and build. You say these workouts are designed to allow rest but I don’t see it the way I described above. What is an adequate amount of rest between muscle groups? I’m a little confused with doing cardio using legs on the bike Monday, heavy leg routine on Tuesday and then doing a cardio with jump rope on Wednesday (that also uses all leg for the cardio- this seems are the legs resting enough with the variance of exercise and that’s why they are back to back?

    Also: for week1/day3 if one isn’t going to the gym that day, what can be substituted for the 15min of rowing?

    I look forward to weeks 5-12!!

  15. week 1 down and awesome!! I have felt like I have done harder workouts but man I am so sore and lovin it! Where do you have Phase 2 and beyond? Looking forward to the 12 weeks!!!

  16. For the days with weights, do you recommend completing all 5 sets of one exercise before moving on to the next exercise, or going through them as a circuit- each exercise with no rests in between 5 times through, resting for say 1min inbetween each circuit . I like the circuit better, but want to maximize my workout. Thanks for the guidance!

    1. For this phase of the routine, stick to completing all sets of one exercise before moving on to the next. Phase three incorporate circuit style, so we’ll eventually get there!

  17. How much rest between sets? For example day 2 says 5 sets of 8 squats, barbell deadlifts, etc., etc. How long do I rest between each squat? I’ve done 1 minute in the past, but I’m not sure what your protocol is here.
    BTW ~ Did Monday’s sprints this morning!! Felt great ~ challenged but great.

    1. Glad you liked Monday’s workout…challenging means you’re making progress. Aim for 60-90 seconds between sets, since you’ll be going heavy on these. When using lighter weights, try to keep it to about 45 seconds.

  18. I’m thin and have been doing hiit training for over 6 months. I’m trying to build muscle and not lose weight. It seems cycling or jogging for 60 min is a bit much for my goals. Please advise, thanks!

    1. I would definitely cut back the cardio if you are naturally thin and want to add weight, i.e. muscle mass. Not sure how often you are doing cardio, but I’d limit it to two, 30-minute, lower intensity sessions per week. As far as weight training goes…opt for complex movements, i.e clean and press, deadlifts, squats, bench press, dips, etc. Go heavy and keep the reps on the lower side, i.e. 5-8. You should be completely fatigued and unable to hit your last rep by the final set. Make sure you are getting enough protein and up your caloric intake; muscle doesn’t build itself out of thin air…you’ve got to give yourself enough fuel to produce muscle tissue. Give that a go for 4-6 weeks, see how things are going, and up the (healthy) calories if you are still having trouble putting on muscle. Let me know how it goes!

      1. I’m trying to cut down on carido as well. What do you think i should do in place of the cardio days? rest? I was thinking of only doing 2 cardio workouts

      2. If you’re getting enough weight training in, why not substitute a strictly abdominal routine for your cardio days? Should only take 20 minutes or so, and won’t burn a ton of calories if you are one of those chronically thin people looking to pack on muscle.

  19. Seven workouts in and I am really loving this program… just what I needed to shake things up. I swear I can see better definition in my (sore) abs already. Quick question… I want to lose about 15 pounds (drop a size or two might be a better way to put it since I am sure I am going to gain muscle with this). I cant shake the fear of getting “bigger” although I understand the science behind why that “shouldn’t” happen. I am following a diet similar to the one you posted, maybe eating a little more protein and a little less carbs. Do you think adding some cardio to the weight days could be helpful for weight loss (although I dont know if my legs can take it lol) or would you recommend against that… thanks so much!

    1. So happy to hear our workout is helping you Staci! I would recommend extending the length of cardio on cardio days, rather than including cardio into weight days. You’ll risk doing too much cardio and not fully realizing your muscle gains. Remember, increased muscle mass = increased metabolism. Increased metabolism = increased fat burning potential. Trust the science and put your faith in it…you’re not going to get huge and’re going to get lean, toned, and sexy! All that said..during phase 3 of this plan (which will be posted in the next several weeks), there are going to be cardio elements inserted into weight days. For the time being stick to the schedule and you’ll continue seeing (and feeling!) progress being made.

    1. Trying doing HIIT plyometric movements. Do 10 rounds of 45 seconds of burpees/45 seconds rest, followed by 10 rounds of 45 seconds of mountain climbers/45 seconds rest, followed by 10 rounds of 45 seconds of tuck jumps/45 seconds rest…that should be a total of 45 minutes of plyometric HIIT. That’ll be a good replacement to rowing. Let us know how it goes!

  20. OK almost done with week 2. But talk Bulgarin squat to me??? We did it one leg on bench holding 30lbs dumbells, is that what you had in mind???……where is Phase 2?? I have to look ahead. already excited for next week.

    1. Exactly. You can do Bulgarian lunges with a leg on a bench holding dumbells…or you can do it with a barbell behind your neck…or even on a smith machine. Choice is yours. Phase 2 is coming up first thing Monday morning…stay tuned! By the is the workout going for you so far?

  21. work out is great! Needed to go heavier on my arms though. We did the Bulgarian squat leg up in front of the bench and then held 35lbs plates and did walking lunges. Harder for me to hold more because I only 4 11′ they hit the floor. Great to try new things for sure! Love the work outs and the info, keep it coming

    1. If you think you can handle more, try stacking plates on a barbell and put that behind your neck. Should help you add weight more effectively, given your height issue 🙂

  22. I really like holding the plates for walking lunges, great for backand shoulders. Being short does play a major part in lifting though. Did 90blbs for deadlifts but the 5 set was a struggle. Weighs just 10lbs less than me!! Question though….I feel like the work out is short and I want more. Adding a little cardio on weight days. What is your thought???

    1. Thats really impressive to deadlift 10 lbs less than your bodyweight. That number will continue to climb the more you push yourself. If you think the workout is short, I recommend adding an extra set per exercise. Keep cardio to cardio days for the time being and focus on building muscle, first and foremost.

  23. The hard part is lifting the bar off the rack!!! Great idea, think we will bump it to 7 sets! LOVE it thanks so much totally enjoying this workout

  24. OK I am sure I am boarding on annoying but 2 questions….week 3 for the body weight….lunges with weight or without and knee tucks, explain because I was thinking knee tuck jumps and that is a lot!!! or are we talking on our backs and knees in and out in a V position. Sorry just want to really KILL next week

    1. Nope, you are correct. Knee tucks are knee tuck jumps. Jump up, do your best to tuck your knees as tightly as possible, and land. 🙂 Go without weight for the lunges. Keep up the good work!

  25. can’t wait to try the program! can you add photos of some of these things so we know how to do each exercise or do you recommend a certain website that shows you how to do each one.

      1. OMG. I read it as just 50 (duh) but I thought it felt too light so I did 3 sets of 50. Was feeling very badass about it too, hahaha. Question: should the calve raises be weighted?

  26. No jumping for me! It aggravates an old knee surgery.what is a good sub for all the jumping exercises? I also workout from home and one more thing…I work 4 /10 hr shifts. i can only train M-Wed and Fri right now.
    Do you have a 3 day program 🙂

    1. We’ll be putting together a completely at home workout later in the week. It will be a 4 day routine, but you can easily pick 3 of the 4 days and do those. As far as a good substitute for plyometrics, performing the movements at an elevated pace but without leaving your feet is an option. Instead of box jumps, try doing fast-pace body weight squats.

      1. A little late to the party, but loving this website! Can I find the “at home” workout somewhere?

    1. Unless you are eating massive amounts of calories (5,000+) or are on a steroid cycle, there is no way you’ve added enough muscle in a weeks time to make your legs “bulky”. Muscle simply doesn’t grow that fast. That said, doing this workout will not make you bulky. It will cause you to add muscle to your body, but will not make you bulky. As you continue to lose body fat, your body will slowly develop a lean, toned, and athletic look. I’ve done this, or a similar variation of this workout with almost a dozen clients in real-life. All come from different backgrounds and fitness abilities. For the handful that stuck with it over a period of 3-4 months, they developed a much more toned and fit look; certainly not bulky. Overcome the way you see yourself, trust the process by sticking to the schedule, and you will be pleasantly surprised 3 months down the road.

      All that said, if you are going for a rail thin fashion model look (…then I would suggest against doing this. If you want to look toned, athletic, and healthy ( then doing a routine like this is a great way to achieve that.

  27. I just wanted to share with you that yesterday, while doing the jumping rope/box jumps/rest workout, my pudgy, baggy-sweatpant-and-sweat-drenched-t-shirt-wearing, beet-red-faced self, was approached three separate times by quite fit-looking dudes who commented on just how impressively kick ass my workout was that day. I tried to share your blog with one of them. He declined. I’m pretty sure he was scared 🙂 Loving it!

  28. for week 3…100 lunges is that per leg??? and WOW 8 of 8 on arms was tough today in week 3. 100 rep burn out was killer

  29. Week 3, Thursday… Is it 5 sets of each like last week? 5 sets of 100 squats, 5 sets of 100 crunches, 5 sets of 100 lunges… Etc?

  30. Love this workout series, I am currently on week 2. Question: I am a mother of 2, and so my midsection needs more help than the rest of me. Should I increase or add extra abs on the days of HIT training, to increase results? Thanks

    1. Glad you like the workout series Sarah. As you may or may not know, “abs” are made by doing cardio. You need to strip away the layer of fat covering them for that “six-pack” to show through. Doing extra crunches, etc. won’t help melt the fat away. Just be sure to go hard when doing your HIIT training, and over time, you should start seeing results. That said, if you want to increase your abdominal exercises, feel free, just know that it is impossible to spot tone your stomach by doing extra crunches. Hope that helped!

  31. I’m super excited to start this workout series next week! I am mainly a runner, but can tell I definitely need a total body workout plan. I’m worried I will lose the cardio stamina I’ve built up and maintained. (Ran my first marathon in Jan) Should I try to add some runs in addition to the workouts or on off days?

    1. This workout plan is pretty intense..I think you’ll find the HIIT cardio sessions are giving your cardiovascular system quite a workout. I’d give this plan a go for about 2-3 weeks, and see how you feel. If you want to include some weekend runs, or perhaps simply extend cardio days, feel free. 🙂

  32. ok i have a question! instead of doing the cardio listed such as cycling and jump rope and what not can i replace with the cardio that i like such as running and stair mill?

    1. It’s going to be pretty hard to do HIIT stair mill. Also, cycling and jump rope affect your body (and lower body muscles especially) in a different way. While you can certainly replace things you don’t like, the explosive nature of jump rope, and to a lesser degree, cycling, are what really help shape and define your lower half. The great thing about this workout is that the exercises listed on cardio days do much more than just improve your cardiovascular endurance; they tone and shape your legs and glutes as well. That said, my personal recommendation is to include cycling and jump rope into your routine 🙂

      1. thanks so much… now i will make myself do the jump rope and dreaded cycle!!! Going to be starting this up april 1 so i will let you know how it goes.. i cant wait !

      2. Good for you! On a side note, we’re looking for our readers to submit before/after photos that we can use to feature on You can submit a headless picture so it’s totally anonymous if you want. Let me know if you’re interested..thanks!

  33. There is a lady that beats me to the gym at 4:30am and gets the spin bike 1st. Will running sprints, 30 second sprint with 1:30 jog, do until she gets off the bike? It’s soooo frustrating since she just lolly gags on it!

  34. I have a question. For those of us who don’t have an access to a bike or elliptical, what would you recommend for the HIIT portion of the workout. Would something like Jillian Michael 30 day shred program work? or is there something else? thank you so much

    1. Jillian Michaels 30 day shred doesn’t use extended HIIT techniques, as far as I am aware. This would not be a suitable replacement for HIIT. To be perfectly honest, that program looks a bit gimmicky to me. Try doing HIIT running (sprint for 30 seconds/jog for 1:30) and pick up a jump rope so you can do HIIT jumping (30-45seconds jumping/45seconds-1minute rest). A routine that utilizes HIIT along with a well-designed weight plan is far more effective than any celebrity workout series…in my humble opinion 🙂

  35. Where is the four week starter work out. I would love to do this routine but I feel the starter workout will help me out.

  36. I am very new to all this and do not know what a lot of these exercises are. Is there a website or somewhere i can refer to to find out the movements? Thanks!

    1. You’ll be able to see all of these exercises demonstrated by video clip on when we launch later this month. Go to and sign up to claim your free membership. In the meantime, using youtube is a good alternative! Thanks for reading! 🙂

  37. I tried to read through a bunch of the comments but I didn’t see this– are the weight days suppose to be done in a circuit format or each exercise 5 sets of 8 then move onto the next exercise?

    I’m excited to get started with this! Thanks

      1. Thank u! I already completed the first 2 weeks of the workout and I can def. FEEL it working ha!

  38. Found your blog on Pinterest– my friend and I plan to begin this workout plan Monday, though we are swapping Monday/Wed for Tues/Thur cardio days. I will update you on our progress. We are both fairly fit & healthy now and are looking to tone & lean out more. 🙂

    1. So glad you found us! Good luck, this workout is tough, but I can tell you, I’ve personally seen the physical changes when clients and readers have stuck with this workout routine. You guys are gonna be looking super fit by the end of this! If you guys wouldn’t mind…would you consider taking some before/after pictures? You can chop off your head so its totally anonymous…we’re looking for our readers to show us how good they’re looking on our workouts to help motivate others. If you’re interested, I can give you an email to reach me at. No worries if you’re not interested. Thanks for reading the blog! 🙂

      1. Absolutely! In the email, I would also like to include more personal information about myself and my diet so you could possibly point me in the right direction. Fair trade? 🙂

  39. Is there a “key” or chart of some sort for all of the workouts? I used to be naturally slim and just lacked definition, but I gained 30 pounds after I got married and I’m only 5’2″ so that is A LOT of added weight! I cannot afford a gym membership so I am trying to figure out how I can do this at home. I have free weights and some resistance bands, but that’s about it. Any advice would be greatly appreciated! I’m tired of being tired and want to get back in shape!

    1. Oh, and I also get motion sickness fairly easily so I try to stay as stationary as possible while still getting a good workout. I almost passed out while doing “walking lunges” and I can run on a treadmill but not on a track, if that makes sense.

  40. What is an alternative exercise for the rowing machine? My gym only provides the row where the seat doesn’t move, working only the biceps and back.

    1. Try substituting a jump rope workout in place of the row machine if you don’t have access to one. A serious jump rope workout is going to hit almost all the major muscle groups in your body while providing a great metabolism boost to get you burning serious cals.

  41. Think hard, everyone. It says
    bullet- Monday: “workout”
    bullet- Tuesday:”workout”

    Obviously you are not going to do every workout in 1 day. Of course it is one bullet per day.

    Seems like a good program

    1. Let me better explain: For this you will be doing the lat pulldown exercise. We are doing a burnout, i.e. completely exhaust your muscles on the final exercise of the day. Using lighter weight, you are to perform 100 repetitions in as few sets as possible. Maybe you do 40 reps, then 30, then 25, then 15, then 10. It doesn’t matter. Just do 100 full repetitions without as little rest time as possible.

  42. Two quick questions: I don’t have a rower, nor can I run because of my knees. I’ve had to have surgery, and they’re definitely not in the best of condition anymore. Would an elliptical work as a substitute for either?

    1. For someone in your position, an elliptical would be a good substitute. Also consider swimming or riding a stationary bike. Definitely be sure to speak to your doctor before engaging in any of the above to make sure it is appropriate for someone in your position. Hope that helps!

  43. Could you recommend a good bike? I’ve never done cycling and am not sure what kind of machine I should be looking into. I plan on getting one within the next month.

    Thank you.

  44. I just found this workout on Pinterest and am so excited to start it on Monday! I consider myself to be in good shape, but just can’t seem to shake these last few percentages of body fat allowing more muscle definition. I go to the gym 5 or 6 times a week, eat clean, and change up my workout routine in a desperate attempt to see results. Nothing is helping! I love everything I am reading on your blog and am glad someone is telling women to start lifting heavy and eating protein…especially after a workout! Here’s a humorous picture from Pinterest about women lifting that you may enjoy:

    1. Haha..I’ve seen that before myself, but perfect example. Really glad you’ve found our blog. Stick to this plan for the full 12 weeks and I’d almost guarantee you’ll have lost those last few pounds of fat, and added a bit of muscle, provided you are eating correctly and getting protein.

      If you like this blog, head over to and leave us your email. We are giving away free premium membership to all of our early signups. We are launching an OnDemand fitness service with hundreds of group fitness classes and video workouts to help keep you going well after this plan ends…Thanks again for your support!

  45. So, I am going to give this a try. I am just over 12 weeks away from my Jamaica trip. since January I have lost 25ish pounds doing various routines on I Just finish carb cycling, which was awful, and I feel like I need something really explosive like this to loose the rest of my belly, hips, and thigh fat. I am seeing great definition in my shoulders, chest, bis and tris, and my legs a little. This looks like the right thing for me right now to get to my beach body. I hope it works.
    Can you do more? and if so what would you suggest, more time on cardio HIIT days? or one or two more sets on lifting days?

    1. Awesome, glad to hear you are giving it a try. I’ve personally seen GREAT results from clients using this routine. Just stick with it and trust that it will work. If you want to bump it up, I would suggest doing additional HIIT cardio on the weekends. This will help you burn even more fat and get you ready for your trip. Have a good time and let us know how the workout goes! Any other questions, we’re always here to help.

  46. So I definitely want to give this a try but I have a few questions. On weight days, is every exercise to be done with weights? I.e. week 1, tuesday… walking lunges and reverse lunges with or without weights? Also what does HIIT stand for?

    1. Every exercise should be done with weights unless you see “body weight” before the exercise, OR it is inherently a body weight-bearing exercise, i.e. planks, knee tucks, etc. Hope that helps! Let us know how your progess goes, and feel free to send over any more questions along the way.

    2. Also..HIIT stands for High intensity interval training. HIIT involves periods of very high intensity (sprinting, for instance) cardio for short periods of time, followed by slower (jogging) periods of cardio for a longer time.

      Something like…jog for 1:30, sprint for :30, jog for 1:30, sprint for :30, etc. Typically you’ll repeat a cycle like this for 30-60 minutes.

      This can be done on a bike, row machine, etc.

  47. I’m really excited to try this- thanks so much!

    One question- any suggestions for an alternative to the row machine if I don’t have access to one?

  48. I’m sure you probably don’t recommend this workout for a beginner as it is, but as far as something like jogging for 60 minutes, what alternative would you suggest? Also, do you think it would be useful to repeat part 1 if I have an extremely hard time getting through it? I like the idea of it all because it’s always something different, but it’s a little bit intimidating just looking at it. Or is it just expected that everything isn’t going to be perfect and to keep going? Thanks!

    1. I’d have to agree, this is definitely for someone with a solid fitness base already. If you want to replace jogging, I would suggest trying stationary cycling or using the row machine. Even an intense 30 minute jump rope session would be a good replacement.

      Absolutely recommend going through part 1 again if you’re having a tough time. No shame in that. Don’t feel intimidated..just ease your way into it. It is completely expected that you won’t get through this flawlessly your first time. Just keep at it, and I guarantee you’ll notice that it gets easier each time. When you feel ready, then move on to phase 2.

      If you want to scale things back we recently posted a plan for absolute beginners..although you sound like you are a bit more advanced than that. To get an idea of what that plan offers, check back a page or two and look for the Progressive Beginner’s Plan. Hope this helps and feel free to shoot over any more questions. Thanks for following the blog!

  49. Thanks! I noticed the beginner plan after I posted this 🙂 I have a Physical Education degree and I still can’t find the right thing to do! Finally have a program to look forward to and not get bored! Thanks!

    1. It’s all good..even the pros need help sometimes. If you like that program, be sure to sign up at if you haven’t already. We’re giving away free premium memberships to anyone who signs up prior to our launch later this month. We’re an OnDemand fitness provider and total interactive fitness experience. We’ve compiled over 200 full-length group fitness classes, exercise DVD-style workouts, and virtual personal training lessons that are all stream to any computer, smart phone, tablet, or wifi-enabled TV. Follow along and keep pace with the fitness trainer on your screen to get a killer workout…easy as that! Thanks for the support and feel free to send over any questions as they come along!

  50. I am looking forward to starting this next Monday (9 Apr). I am 5’10” and pretty fit, but I am looking to tone and get a lot more definition than I have now. I am really excited to start this and can’t wait to see the way my body changes! This is exactly the type of thing I’ve been looking for! I signed up on the website, but nothing comes up, it’s just the sign-up page…will that be changing soon? Thanks so much!

    1. Sounds good Katie! You will DEFINITELY see changes in your body. Keep in mind…”toned” is a term thrown around a lot by fitness people. All it really means is your body has less body fat covering your muscles, thereby making your muscles more pronounced. To get toned, you just need to cut body fat and add a little muscle to your body. I’ve personally seen this plan do wonders for real-life clients as well as blog readers alike. Stick with it for the full 12 weeks and I guarantee you will notice progress.

      Thanks for signing up on the website. You will be receiving a promo code for a free premium membership when we launch later this month. You’ll have access to hundreds of OnDemand group fitness classes, virtual personal training lessons, and exercise-dvd style workouts..among many other things. You can stream these on your computer, smart phone, tablet, or tv if it’s wifi-enabled. Bear with us as we finish things up and things will open up on shortly. Thanks for your support! Be sure to let us know how your progress goes!


  51. I’m used to lifting almost every day (or 5 days a week). Either the LaBrada 12 week program or Jamie Eason’s 12 week, then cardio on top of that usually something every day. Usually focusing on one body part/group a day. Hour elliptical is usual but I also ride road bike. Will this be enough lifting for me to keep what I already have?
    I guess I’m concerned that this might not be enough….?
    Suggestions on my biking. Will it burn too much if I add this to your schedule once or twice a week?

    I guess I’m freaked to try this. Going from almost two hours in the gym a day to about 1 hour……

    1. Let me ask you a few questions before I give you an answer.

      What’s your body composition like now? very fit, a few lbs to lose, etc.
      What is your primary goal? i.e.add more muscle, continue to burn body fat
      What is your metabolism like? Is it tough for you to put on weight? Tough to put on muscle?

      Get back to me and I can give you a detailed and specific answer. Thanks!


      1. I’m at about 19% bf right now. My goal is add lean muscle while dropping a few bf%’s. So – pretty fit – just a few vanity pounds.
        I can gain and lost fat pretty east. Adding muscle is harder for me.
        I eat pretty clean. Homemade protein bars pre workouts, 1/2 banana & protein shake post workouts.

      2. Got it; so you certainly sound pretty fit. Nothing wrong with wanting to improve your physique by dropping a few vanity lb’s.

        Without actually seeing your body composition, I’m going to make the assumption that adding ~5 lbs muscle (which will increase your metabolism, as I’m sure you know) will have you looking the way you want. Your increased caloric burn should take care of the remaining pounds you want to lose.

        Since you have said you have a hard time adding muscle, I’m afraid doing cardio everyday after lifting may be the problem. I don’t know what your diet is like, but as I’m sure you are aware, you need ample caloric intake to fuel your body to create new muscle tissue. I would scale back the cardio before upping the calories. If that isn’t enough to allow you to generate new muscle mass, I’d consider upping calories slowly. Also, as you already saw, doing a workout like that in Part III of this plan is much better, in my humble opinion, than 1 body part per day. This is how body builders typically workout…you want to look and feel like a toned, tight, and fit athlete. I believe training like an athlete is the best way to look like one. Id suggest doing part II or III first, and limiting cardio to only the days listed. If you feel you absolutely need more cardio, consider adding an additional day on the weekend. Any other questions, feel free to ask!


      3. Awesome! Thank you for the response!
        I’ll do my best to cut back on the cardio. Old habits die hard!
        I’m going to try to follow your plan from start to finish. (I actually started on Monday – Tomorrow’s hour run is scaring me! LOL – I’m not a runner)
        I needed a change of pace – to mix things up – this might just be what the doctor ordered.

        I know that I probably have been doing too much cardio to build muscle properly….
        Like I said, old habits.

        If I remember I’ll have my BF take a before pic of me tonight. Who knows, maybe someday I’ll be the gal you post under the title
        “Do This…Look like That…Total Body Blitz Workout”

        Thanks for the workout!
        Looking forward to your site being up and going!
        Good luck to you!

      4. Sounds great, keep us updated on your progress. A picture would be huge…we love getting reader submissions, as well as before/after pictures. It really helps us out. If you need an email address to send the pic to, let me know! Thanks!!

  52. Question: During week two you have “5 sets of 50: squat jumps, 50 calve raises” on Monday, but “50 squat jumps, 50 calve raises” on Friday. Are we just cutting back on Friday, or are we actually supposed to do the 5 sets of 50 on Friday as well. Thanks for creating this work out, by the way, I started it with my dad this week and we love it. He started passing it on to his coworkers too! 🙂

    1. I can see how that would be confusing. I edited the language in the post to hopefully clear things up, but I’ll explain here as well.

      When you see 5 sets of 50, complete those exercises as you would any thing else. When you see 50 squat jumps, calve raises, etc. you are completing those exercises at an elevated pace. Do the 50 squat jump as fast as possible (maintain form of course), then move on to the calf raises, then move on to the planking, then the ab exercises. You should be trying to do these with as little rest as possible. If it’s still not clear, feel free to continue asking questions.

      Glad to hear you and your dad are undertaking this program…I’ve personally seen GREAT results from real-life clients as well as some of our readers. Trust the process, keep up with the workouts, and good things are sure to follow.

      If you guys havent already, consider signing up at with your email address. By doing so, you will receive a promo code for a free premium membership when we launch later this month. You’ll have access to hundreds of OnDemand group fitness classes, virtual personal training lessons, and exercise-dvd style workouts..among many other things. You can stream these workouts on your computer, smart phone, tablet, or tv if it’s wifi-enabled. Bear with us as we finish things up and things will open up on shortly. Thanks for your support! Be sure to let us know how your progress goes!


    1. Reverse crunches, lying leg raises, and scisscor kicks would be great replacements to hanging knee raises. Please let me know if you have any more questions…I’m happy to further assist! Thanks for following our blog!


  53. If I happened to miss a day or 2 would it be alright to do 2 days in one like one in the morning and one before bed or should I just skip a rest day?

    1. I would suggest just skipping the workout you missed and moving on to the next day. The workouts in this plan are pretty tough (and get tough in parts II and II). You want to allow yourself a full recovery, so don’t sweat a missed workout. Just do your best not to allow more than one or two a month. Any other questions, feel free to ask!


  54. I noticed in one of your comments you mentioned you guys were working on a workout routine for people to do in their living room. This type of workout would be ideal for me since I don’t have access to a gym. I typically do workout videos but seem to get bored with the same routine daily.Have you completed this workout routine yet??
    Thanks!! 🙂

    1. Jamie –

      We’ll have a workout at home posted later this week. That said, you should head over to and sign up there. You will be given a free premium membership to our site when we launch later this month. We’re going to have hundreds of full-length (20-60 minutes) fitness classes and virtual training sessions OnDemand. Many of these can be done at home with no, or very little, equipment. You’ll be able to do 5 workouts a week from this library and still not do them all in a year…This seems like it’d be a great way for you to keep your workouts fresh and interesting AND workout from home!

  55. If I start this program today…what kind of results should you see in 4 weeks? I have been trying to lose weight for a very long time now & I just want to see results of INCHES lost. If I do this, like you said , to a T will I get inches lost, and maybe see the scale go down slightly? I also LOVE to do Zumba & Yoga. Can I add these to this workout routine. I. Just debating starting it. In 5 weeks I go to Miami. I’m not expecting a 30lb weight loss or drop 3 dress sizes(my long term goal) in 5 weeks, but I would expect to see something. I’ve just struggled w my weight my whole life, I’m so over it. I need something that works.

    1. Lena,

      So happy you found us and are thinking about starting this workout plan.

      I can tell you a few things right off the bat – I’ve personally seen the results of real-life clients on this plan. In addition, I’ve seen pictures our users have submitted after doing this plan. Like I said, if you stick to the plan, don’t miss days, and go hard, it WILL work.

      That said, your diet is always going to be 60% of the battle. Doing this workout alone and neglecting your diet will not deliver much progress. Keep a healthy diet, avoid sugar, bad fats, simple carbs, and late night gorging..and you should notice significant difference 5 weeks from now.

      Adding group fitness like yoga or Zumba is not only a good idea, it is encouraged! Don’t substitute those classes for a workout in this plan, just add them to what the plan recommends.

      Also, you should head over to and leave us your email address. This will get you a free membership on our full site when we launch later this month. We’re going to feature hundreds of group fitness classes like yoga, etc. OnDemand…meaning you can stream these group fitness classes and other video workouts anywhere, anytime. Think it is something you would enjoy. Anyhow, thanks for reading the blog, and let us know how your progress comes. Any questions, feel free to ask.


  56. Thanks Matt, I’m going to try it. Before I started any kind of workout routine I did a lifestyle change with food. I actually carb cycle. I met Chris & Heidi Powell and they recommended that. So one week consists of a Low Carb, Low Carb, High Carb, Low Carb, Low Carb, High. Carb, Guilt Free Day. Then every 4 weeks I eat all high carb. I do enjoy eating this way, hopefully you think this works. I also plan on workout out all 7 days, not because I think I will increase weight loss but because I like it. On the weekends is usually when I do yoga. It relaxes me.

    I’m one of those who like trainers to tell me what to do other wise I’m lost. I need to be held accountable to someone. I do have to look up some of the workouts because they sound foreign to me haha

    Here is hoping that this works. I want to look decent for Miami, especially if I will be wearing a swimsuit. I also plan on continuing after my trip. My 25th birthday is in June and I’m ready for a new me! I subscribed to the blog but I will submit my email!

    1. Great to hear you’re going to begin Lena.

      In regards to your diet, I’ve got to be honest…while eating low carbs is an effective way to lose weight in the short term, that diet plan strikes me as very gimmicky. A well-balanced and consistent diet that simply has you eating healthy, whole grains, healthy fats, etc. is much more effective in the long-term. Any diet that has you maintaining high/low and/or counting carbs based on the day is simply a diet, not a lifestyle change. It’s simply too hard to keep up with something like this forever. If you want a more expert opinion on the matter check out Dr. PK Newby (she wrote today’s article). She is a nutritional scientist, Harvard graduate, and works with us and our readers to provide her nutritional opinion. Check out her blog and feel free to ask her a few questions..shes very helpful and knowledgable. I hope I’m not discouraging, just want to give you the best opinion I can on the matter.

      Also glad to hear you signed up at By signing up there, you’ll receive a promo code to get your premium membership..something blog subscribers aren’t getting..which is why we suggest people sign up at both places! Again, any further questions, I’m here to help 🙂

  57. Well we do have all of our own opinions. I don’t feel like I’m dieting w the carb cycling. I never count carbs I still enjoy the foods I love just in portions. I’m also just aware of what I eat. Thanks though. I will let you know how the workout goes.

  58. Question on the cycling…should it be done on a traditional stationary bike or can it be done on a recumbent bike as well?

    1. Personally, I use both the recumbent as well as a traditional road bike when I do my cycling. I find using both will affect different areas of my legs, giving a better total workout. That said, from a cardiovascular standpoint, I really see no difference in my heart rate, depending on the bike. So short answer, feel free to use the recumbent bike as there should really be no significant difference. Any other questions, please feel free to ask. Thanks for reading the blog!


  59. When you say HIIT at 100% what exactly is 100%? is it based on the person? or is there an actual speed we should be going?

    1. When I say 100%, I mean, 100% of YOUR max effort. Of course each individual’s max effort is completely different. Just go as fast as you personally can. Over time your maximum exertion will increase. Any other questions, feel free to ask. Thanks for following the blog.


  60. Hi!

    I love this workout plan- my husband and I are both going to start it next Monday!
    I see something about an eating plan mentioned by a few people- is there a eating guide or plan somewhere that I have overlooked?


    1. Hey Ashley, thanks for the comment. Glad to hear you and your husband are starting this routine together. You’ll have to let us know how you guys progress.

      As far as a diet plan, its very hard to give specific dietary recommendations to the masses, but I’ve linked to a general, yet informative diet plan for someone engaging in a strenuous workout plan like the one you guys are starting. You can find it right here:

      If you guys love this plan, you should head over to and leave us an email address. We’re launching our full site this month and we’ll be able to send you a promo code for a free premium membership which will give you access to not only more workout plans, but a full library of OnDemand video fitness classes and virtual training sessions. Anyhow, thanks for following us, and as always, feel free to send over any more questions as they come up.


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