The Fatal Lunge™: 16-Minute Lower Body H.I.I.T. Workout Ft. Rob Riches | Faster Fat Loss™

By Blue Star Nutraceuticals

	Intermediate (2-3 years)
	11 minutes/day \| 5 days/week
	Fat Loss, Lose Weight, Increase Stamina
	Bodyweight, Chair Show More

Average Exertion

Average Cardio Intensity

For this workout, you’ll perform a circuit of 4 exercises in H.I.I.T. training style.

This means you’ll perform each exercise for 30 seconds all out, then have 30 seconds to rest and rehydrate with AminoFast™ before starting the next exercise.

Aim for as many reps as possible during your working intervals and focus on speed and explosiveness.

Once all 5 exercises are complete, that’s the end of round one.

Your goal is to complete 4 rounds back-to-back, making this a 16-minute, all out fat burning attack.

As always, the complete workout will be listed for you in the description below.

Now let’s get this going!

Description

Media

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Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1 - Lower

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Side Lunge + Sprawl	4 rounds	30s	30s
1B.Step Back Lunge Into High Knee	4 rounds	30s	30s
1C.Bodyweight Walking Lunge	4 rounds	30s	30s
1D.Single Leg Split Squat	4 rounds	30s	60s

Day 2 - Lower

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Side Lunge + Sprawl	4 rounds	30s	30s
1B.Step Back Lunge Into High Knee	4 rounds	30s	30s
1C.Bodyweight Walking Lunge	4 rounds	30s	30s
1D.Single Leg Split Squat	4 rounds	30s	60s

Day 3 - Lower

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Side Lunge + Sprawl	4 rounds	30s	30s
1B.Step Back Lunge Into High Knee	4 rounds	30s	30s
1C.Bodyweight Walking Lunge	4 rounds	30s	30s
1D.Single Leg Split Squat	4 rounds	30s	60s

Day 4 - Lower

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Side Lunge + Sprawl	4 rounds	30s	30s
1B.Step Back Lunge Into High Knee	4 rounds	30s	30s
1C.Bodyweight Walking Lunge	4 rounds	30s	30s
1D.Single Leg Split Squat	4 rounds	30s	60s

Day 5 - Lower

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Side Lunge + Sprawl	4 rounds	30s	30s
1B.Step Back Lunge Into High Knee	4 rounds	30s	30s
1C.Bodyweight Walking Lunge	4 rounds	30s	30s
1D.Single Leg Split Squat	4 rounds	30s	60s

Date Created: 3/8/2021, UTC

Last Updated: 11/1/2021, UTC

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