Total Body Blitz Workout Part III

You’ve made it to the home stretch.  If you’re reading this, hopefully you’ve made it through the first two parts of this Total Body Blitz workout without too many troubles.  Hope you’re ready for a serious challenge because we’re about to close things out with a bang.  Part III incorporates a healthy mix of compound lifts interspersed with bouts of high-intensity cardio.  This format departs from the standard weightlifting one day, cardio the next, that made up parts I and II.  We’ll still separate things here and there to give you a break, but for the most part, be ready to do your weightlifting and cardio in one intense workout.

We’ve successfully mixed things up over the past 2 months to keep your body guessing what’s coming next.  If you’ve been maintaining a good diet, you should have easily dropped significant body fat, as well as added muscle to your frame.  Part III really maximizes your fat burning potential, both during AND after the workout.  You probably have a good idea about how we’ll zap calories DURING the workout, but have you considered this type of workout can help you maximize caloric burn AFTER your workout?  Meet EPOC (Excess Post-exercise Oxygen Consumption).  EPOC is your new best friend.  It represents how many additional calories your body burns after your workout has ended.

Your body wants to return to its pre-exercise state as soon as a period of exercise end.  After a boring, 30 minute jog, or simple weight lifting session, returning to this state isn’t very hard.  After completing a workout that combines the right intensity and exercises, your body is going to struggle to return to its pre-exericse state.  This is a good thing.  EPOC means, your body is using more energy, and burning more calories, as it tries to adjust itself to your resting state.  To maximize EPOC, and the calories you burn throughout the day, you will want to focus on lifting heavy weights (this elevates heart rate, which is great for increasing EPOC), limiting rest periods (I’ll let you know when to rest and for how long), and doing short but intense bursts of cardio.

If all of this sounds confusing, relax.  Part III of this workout plan is very easy to plan and everything is laid out for you.  Just follow along with the exercises and rest times, and you’ll be fine.  So what those nuggets of knowledge safely tucked away in your brain…on to the workout…

Week 1/2

Tips: Whenever you you see a combo with a slash (/) between exercises like this: 3 x 8 lat pulldowns/ 3 x 12 burpees/45 second rest… you will want to do 1 set of 8 lat pulldowns, immediately followed by 1 set of 12 burpees, followed by 45 seconds rest.  You will then repeat for the additional two sets in the combo.  Make sure to use heavy weight so the 8th repetition is very difficult on sets 1 and 2, and near impossible on set 3.


  • 3 x 8 Lat pulldowns/3 x 12 burpees/45 second rest
  • 4 x 10 reverse pushups/4 x 20 mountain climbers/30 second rest
  • 3 x 8 barbell curls/3 x 15 side squat jumps (squat, jump as far as you can to one side, repeat)/45 seconds rest
  • 4 x 8 bentover barbell rows/4 x 30 twist jumps (squat, jump and do a 180 degree twist, repeat)/45 second rest
  • 3 x 10 close grip rows/3 x 20 box jumps/30 second rest
  • 3 x 25 crunches, 3 x 25 bicycle crunches, 3 x 25 dumbbell crunches (hold dumbbell over head with straight arms and crunch up).


  • 3 x 10 bench press/3 x 30 flutter kicks/45 second rest
  • 4 x 8 barbell skullcrushers/4 x 50 jumping jacks/30 second rest
  • 3 x 10 dumbbell military press/3 x 30 med ball woodchoppers (15 to each side)/45 second rest
  • 4 x 15 bench dips/4 x 15 dumbbell bench step ups/30 second rest
  • 3 x 10 barbell clean and press/3 x 10 burpees/60 seconds rest
  • 4 x 10 incline bench press/4 x 30 mountain climbers/45 second rest
  • 3 x 10 barbell or smith machine squats/3 x 45 second jump rope/45 second rest
  • 4 x 10 deadlifts/4 x 20 horizontal jacks (In plank position, jump your feet off the ground and spread feet wide, jump feet off the body and bring your feet together so you’ve returned to plank position, repeat)/60 second rest
  • 3 x 10 dumbbell lunges/3 x 25 lunge jumps (lunge, jump up, and switch legs in mid-air and land on other foot forward)/45 second rest
  • 4 x 10 reverse dumbbell lunges/4 x 45 second jump rope/45 second rest
  • 3 x 12 box or bench jumps/30 second jump rope/3 x 20 mountain climbers/30 second plank/60 second rest


  • 30 minutes HIIT (:30/1:30)cycling, 30 minutes (:30/1:30) HIIT running, 15 minutes (jump :40/rest :40) HIIT jump rope
  • 3 x 10 dumbbell bench press/3 x 30 flutter kicks/45 second rest.
  • 3 x 8 barbell skullcrushers/3 x 50 jumping jacks/30 second rest.
  • 4 x 10 barbell upright row/4 x 30 med ball woodchoppers (15 to each side)/45 second rest
  • 3 x 10 overhead dumbbell tricep press/3 x 15 dumbbell bench step ups/30 second rest
  • 4 x 10 barbell clean and press/4 x 10 burpees/60 second rest
  • 3 x 10 incline dumbbell flys/3 x 35 mountain climbers/45 second rest
Week 3/4
  • 4 x 10 close grip lat pulldowns/4 x 45 seconds jump rope/45 second rest
  • 3 x 8 wide grip rows/3 x 100 light toe taps (lightly tap tip of foot on a low object, switch foot mid-air, use fast feet)/30 second rest
  • 3 x 10 cable rope curls/3 x 12 burpees/45 second rest
  • 4 x 10 T-bar rows/4 x 30 side jumps (lay bar down, jump back and forth over bar)/45 second rest
  • 3 x 10 single arm dumbbell rows/3 x 50 speed skaters/45 second rest
  • 3 x 30 dumbbell crunches, 3 x 30 scissor kicks, 3 x 1 minute planks.
  • 4 x 45 second jump rope/4 x 8 burpees/4 x 20 mountain climbers/4 x 30 second plank/75 second rest
  • 3 x 10 bench press/3 x 25 box jumps/45 second rest
  • 3 x 10 incline dumbbell bench press/3 x 20 dumbbell bench step ups/45 second rest
  • 4 x 10 close grip bench press/4 x 50 jumping jacks/45 second rest
  • 3 x 10 lateral raise/3 x 10 knee tuck jumps/45 second rest
  • 3 x 10 tricep rope pushdowns/3 x 10 front raise/30 second rest
  • 4 x 10 squats/4 x 20 box jumps/rest 60 seconds
  • 3 x 10 deadlifts/3 x 20 lateral bench hops (keep one foot on bench, hop side to side with foot on ground. switch at 10)/rest 60 seconds
  • 3 x 10 quad extensions/3 x 10 hamstring curls/3 x 25 bodyweight squats
  • 3 x 10 bulgarian squat/3 x 10 reverse dumbbell side squats (step at a 45 degree angle instead of directly behind you)/30 second rest
  • 3 x 20 knee tuck jumps/3 x 10 burpees/45 second rest
  • 5 x 1 minute jump rope/5 x 30 second plank/5 x 25 bicycle crunches/75 second rest


  • 20 Trifecta’s (Kick your legs out and drop down as if you are doing a burpee, do a pushup, pop yourself up, jump up and do a pull up.  If you can’t do a pull up do a hanging pull up, then repeat.)  Perform all 20 as quickly as possible.
  • 2 x 25 box jumps/ 2 x 25 jumping jacks/2 x 25 mountain climbers/2 x 25 crunches/rest 60 seconds
  • 15 minute HIIT cycling (20 second sprint/40 second relaxed pace)
  • 15 minute HIIT sprinting (:20 sprint/:40 jog)
  • 3 x 10 lat pull downs/1 minute side planks (per side)/3 x 10 hammer curls/ 45 second rest
  • 3 x 10 reverse plate curls/3 x 10 bent over plate rows/3 x 40 mountain climbers/ 45 second rest
  • 3 x 10 lat pushdown/3 x 40 twist jumps/45 second rest
  • 4 x 10 wide grip curls/4 x 12 dumbbell shrugs/4 x 20 tuck jumps/60 second rest
  • 3 x 10 close grip rows/3 x 10 lying dumbbell curls/3 x 30 box or bench jumps/rest 60 seconds
  • 100 crunches/100 bicycle crunches/100 hanging knee raises (perform all 100 reps for each exercise before moving on.  Complete as quickly as possible).
Completing the above routine will bring you through the 12th week of this Total Body Blitz workout plan.  Of course, this doesn’t mean you are finished.  Achieving a healthy mind and body (both inside and out) is accomplished by making consistent fitness a part of your life.  One of the most key concepts in all of this, is to make sure you are constantly mixing things up every 4-6 weeks.  Maybe find a different 12-week plan once you are finished with this.  Maybe start taking pilates, spin, or kickboxing classes in addition to your regular workout routine.  Maybe you start doing swimming workouts.  Maybe you want to try some boxing workouts for 4-6 weeks.  Maybe you want to go through this plan again, but increase the sets, order of exercises, cardio intervals, etc.  This is the beauty of fitness.  As long as your workout is pushing yourself to reach new levels, you can’t go wrong.
For those who follow this path, progress will be steady and sustained.  By the end of this 12-week period you should already be looking and feel world’s better than you were 3 months ago.  Continue pushing yourself for another 12 weeks and you’ll no doubt be amazed with the progress you’ve made.  Take things day by day.  Get through one workout, then focus on the next.  If you looked ahead to part III while you were still in week 1 of part I, you would likely have been intimidated and overwhelmed by what lay ahead.  The healthiest and most fit bodies belong to the people who take things one day at a time.  Do all you can for that one workout, eat right, take care of yourself, and all your goals will be realized.  Simple as that.
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36 thoughts on “Total Body Blitz Workout Part III”

    1. Part III is definitely killer. Since you are already pretty advanced, maybe start here or even on part II. Let me know how the workout goes!

    1. I think body weight workouts can be very effective…especially when combined with a weight plan. Would you mind sending me your 1000 rep body weight workout? Would love to have a look and maybe share with some others. Thanks!

    2. i hate to butt in !! but i have been doing bodyweight exercises alot the past 3 yrs and would love to give yours a go also always looking for something new thanks

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    1. I am really doing the training. I am very fit and work out hard 6 days a week. This is a great work out! I have not lost fat but gained lean muscle. My mid-section is smaller and people have noticed. You should try it for sure!!! It is very important to mix up your work out, give your body a change so you don’t plateau. Your muscle get used to the same exercise and will not change if you don’t. Why are there so many different bicep moves?? Cause the bicep has different spots to work and if you just did curls you would work just that spot. I love the change this work out gives! I have a personnal training business and am always looking for ways to alter a work out.

      1. i didnt realize you had sent in your own photo someetimes these fitness blogs yust pin random photos of fit people and take credit ! i know of one in particular that does
        i do a different workout 6-7 days depending on my workschedule love the bodyweight exercises and would still love to see yours i find them fun in between weighted workouts the blitz workouts have definitly helped with pushups etc i can see changes while my weight has stayed the same my clothes do fit differently most of the time i have to adjust and make up my own due to time but make it count i also try to do a run every other day would love to be a personel trainer but expence and due to where i life its just not an option

    2. We always like our users to submit pictures. Often times I will use previous real-life client pictures with blog posts. This one is particular was a user submission.

    1. im sorry for the confusion your reply was right after that question it very well could be you!!! just wanted someone with some feedback doing this workout with me i dont find time to do the whole thing sometimes mostly weighted part but trying

      1. Hey Diana, if you’re looking for a great bodyweight-only cardio workout, we just posted one of our many classes today! We’ll have 200+ more available when the site launches this month. Sign-up for our first-wave launch membership at today. Hope you enjoy!


    2. thanks you !
      these types have leaned me out quite a bit and a good diet
      gonna give it a try tomarrow doing aerobic express today here is what i did yesterday and my bum is so sore today 20low jacks .10 dynamic burpee ( hate these),20 weighted highknee,10 1 leg squat ea.side,20jumplunges,10 wide leg toe touches ea,side ,planks with 20 leg lift high,repeat this 4 tokes takes about 20 min then jogged 3 mi

  2. Pingback: Do This…Look like That…Total Body Blitz Workout «
  3. Is it better to do these workouts at the gym? I hate doing burpees and box jumps there, but it seems some of the equipment needed wouldnt work at home. Sigh, I hate people watching me do these things! lol

    1. I’ll be honest, it probably is better to do it at the gym…unless you have access to this equipment at home..which almost no one does.

      A lot of people get self-conscious at the gym, but trust me…no one is noticing you in the least. Even if they are, you’re doing a serious workout, the most serious people will only respect that…

  4. Pingback: Workout of the Week: Torch that Fat « Hustle Strength and Fitness
  5. I love this workout!!! My only thing is that I have soccer legs they are muscular and I want to lean then out but keep them tone. Should I use heavy weights to do lunges?squats? And the leg machines? Or just lower weights more reps? Thanks

    1. Glad to hear you’re loving this work out!

      First off, “toned” is a buzz word we hear a lot. All toned means is less bodyfat covering a muscle, thereby giving way to more muscular definition. “Toned” is simply less body fat.

      Also, heavy weights/low reps or low weights/high reps both have their places. You can’t concretely say one will lead to big and stocky muscles and the other will lead to “toned” muscles.

      Your best bet is to keep things varied. I would follow the Total Body Blitz plan until that point, I’d suggest looking for workouts on our blog or website that incorporate a lot of high-intensity interval training, i.e. sprints AND plyometrics.

      I say it all the time..the best way to look like an athlete is to train like an athlete. Go for explosive movements and work weights (use BOTH high weights and low weights) into your routine.

      If you haven’t already, you should head over to We just launched and feature tons of OnDemand fitness classes on video to supplement the Total Body Blitz workout. Any other questions, feel free to ask!


    2. Thanks for writing Janelle. To clear up a common misconception, heavy weights won’t lead to bulky muscles and light weights won’t necessarily lead to “toned” muscles. Toned simply means an absence of body fat covering the muscle, thereby making the muscle appear more pronounced, defined, etc.

      Go for lots of HIIT sprinting (think of the body of a sprinter) to burn massive calories (and body fat) while building muscle. Also, mix in a healthy dose of heavy weights along with light weights. Go heavy for a week or two, then light for a week or two. Do a plyometric only day once a week as well; consider this plyo routine (

      Doing the combination above will lead to an explosive, athletic, and lean lower body. Hope that helps and good luck!

  6. Hello Matt,
    I am beginning phase III of your plan. In part III of your plan, “mountain climbers” shows a rep count of 20. Is that 10 each leg or 20 reps per leg? Thanks.

  7. Just finished my 3 months total body blitz. it has been a great challenge and i feel a lot stronger than when i started. It’s been great and I am looking at other workouts on the site for a new challenge. Thanks Matt for doing this.

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