Create My Workout

High Knees - 50 seconds on, rest 10 sec

Bent Leg Deadlift (bodyweight only) - 50 seconds on, rest 10 sec

Butt Kicks - 50 seconds on, rest 10 sec

Push Up Superset On Knees - 50 seconds on, rest 10 sec

Split Jacks - 50 seconds on, rest 10 sec

TRY OUR WORKOUT OF THE DAY:

Fat Loss

Oct 19, 2025

Advanced

90:00

In Auto-Shred mode, your workouts have been periodized and optimized to progress over time and adapt based off your previous workouts. We recommend you do up to 4 workouts per week, but no more. This is to prevent over-training effect, as these workouts can be intense based off your current level of fitness. Also, please be sure to use the 'Rate Your Workout' function to give us feedback, so we can better adapt your workouts to your skill level over time.

This is good for looking slim and toned, getting ripped, increasing metabolism, and short-term goals surrounding your fitness and nutrition routines. Many times, it doesn’t take any caloric restriction at all (or barely any) to get a great fat loss effect. While your body sheds fat, it builds muscle slowly.

Warm Up

Please note, these are only suggestions. If you have a preferred method of warm up and are willing to do intervals on that particular machine, or what you have, feel free. You can also go for an interval-based walk outside, if that's more appealing. Or go for a swim... same method, same concept. Just be sure to challenge yourself!

Gradually build intensity. Alternate dynamic exercises every 60 seconds, such as:

Record your reps:

Planned Workout

Perform each of these exercises below. After you're done with each type of exercise, rest for 10 seconds. For the last exercise, extend your rest for 2 minutes. Do this Workout Set 6x before proceeding to Cool Down.

Record your reps:

	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
High Rows - 42 seconds on, rest 10 sec
Forward Lunge With A Diagonal Dumbbell Press - 42 seconds on, rest 10 sec
Vertical Dumbbell Spider Push Up - 42 seconds on, rest 10 sec
Single Leg Stability Dumbbell Row - 42 seconds on, rest 10 sec
Pull Ups - 42 seconds on, rest 10 sec
Dumbbell Bench Press - 42 seconds on, rest 10 sec
Forward Lunges - 42 seconds on, rest 10 sec
Lower Ab Ball Twists - 42 seconds on, rest 10 sec
Step Ups - 42 seconds on, rest 10 sec
Reverse Lunge with Reverse Curl - 42 seconds on, rest 10 sec
Inverted Lat Rows Feet On Ball - 42 seconds on, rest 10 sec
Bridge Heel To Toe On Ball - 42 seconds on, rest 10 sec
Single Leg Bridge - 42 seconds on, rest 10 sec
Vertical Dumbbell Swings - 42 seconds on, rest 10 sec
Dumbbell Step Ups - 42 seconds on, rest 10 sec

Cool Down

Alternate dynamic exercises every 60 seconds, such as:

Record your reps: