Fitness Insider
5 Day Workout Challenge

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

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Workout Details

Day 1 of the Fitness Insider 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

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
  5. Quick Break
  6. Squat Jumps
  7. 3,2,1 Lunges
  8. Burpee Hold
  9. Pop Squats
Strength Supersets, 8 Reps each, twice through for each set
  1. Squats
    Long Lunges
  2. Deadlifts
    Side Lunges (alternating)
  3. Calf Raises
    Pulse Squats (3 pulses at bottom of range of motion)
  4. Weighted Bridge
    Hamstring Back Bow Pulls
Cool down & Stretch - Never skip it!

Behind the Scenes
There are just two people behind everything you see at FitnessBlender.com, dedicated to making fitness availabel to everyone with 400+ free workout videos available on YouTube.

Support Fitness Blender
Daniel and Kelli of Fitness Blender work hard to create free full-length workout videos that everyone can benefit from, regardless of their income or access to a gym. We are determined to keep Fitness Blender free; find out how you can help.
Support Fitness Blender.

Paleo Diet

bodyparts worked
Abdominals
0%100%
Glutes
0%100%
Hamstrings
0%100%
quads & obliques
0%100%
shoulders
0%100%
quads & obliques
0%100%
workout goalS
muscle build-up
0%100%
core strenght
0%100%
weight loss
0%100%

Day 2: Fitness Insider's 5 Day Workout Challenge to Burn Fat & Build Lean Muscle

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Workout Details

On Day 2 of the Fitness Insider 5 Day Workout Challenge we will be focusing on the upper body with a bit of total body cardio to burn some extra calories as well as loosen up those probably stiff and sore legs you have from Day 1 of the Challenge.

We will be starting out with a warm up to help get the blood flowing and the joints moving to their full range of motion. Be sure to do this warm up as working out cold can increase your chances of injury. Once our core temperature is up we will begin our upper body strength routine. This strength routine will also be interlaced with cardio sections to keep your heart rate up and to burn more calories; not to mention keep the routine a bit more interesting.

Workout Structure
Length: 44 Minutes
Strategy: Upper Body Strength and Cardio Blend
Equipment: Optional dumbbells (or any other kind of weight)
Calories Burned: 225-438

Routine: Groups of strength and cardio exercises will be done in an ABA format; one superset of upper body strength, followed by a cardio interval, then return to the strength group for a second set before moving onto the next group. We will be doing ten repetitions for each upper body strength training exercise; each cardio interval is 40 seconds long, with 15 sec jog/boxer shuffle in-between each exercise. Both warm up & cool down are included.

How to use this workout
- For purely mass building: Do 5-7 reps in the time it takes me to do 10, with a weight that makes the last couple of reps very difficult to complete.
- For strength/lean muscle building/toning: follow along with me as shown in the video, choosing a weight that makes it very hard to finish reps 8-10.

Warm Up:
(4 min)
  1. Boxer Shuffle
  2. Torso Circles
  3. Arm Circles
  4. Toe Touch Swing
  5. Squatted Push Pulls
  6. Alternating Lunge w/ Rotation
  7. Walk Down
  8. Butt Kickers

Upper Body Strength and Cardio:
Strength:
- Chest Fly; Kelli is lifting 36 lbs total, Daniel is lifting 50 lbs
- Reverse Fly; Kelli is lifting 12 lbs total; Daniel is lifting 20 lbs total

Cardio:
- Fly Jack
- High Knee Pause

Strength:
- Arnold Press; Kelli is lifting 24 lbs total; Daniel is lifting 30 lbs
- DB Pull Over; Kelli is lifting 12 lbs total; Daniel is lifting 30 lbs

Cardio:
- Front Jack
- Flutter Kick Squat

Strength:
- Bicep Curl; Kelli is lifting 30 lbs total; Daniel is lifting 40 lbs
- Overhead Tricep Extension; Kelli is lifting 12 lbs total; Daniel is lifting 15 lbs

Cardio:
- Jumping Jack
- Walk Down

Strength:
- Ventral Raise; Kelli is lifting 6 lbs total; Daniel is lifting 20 lbs
- Bent Over Dorsal Raise; Kelli is lifting 12 lbs total; Daniel is lifting 20 lbs

Cardio:
- Ventral Jack
- Butt Kickers

Burn Out Round:
- Push Up
- Supine Push Up

Cool Down & Stretch



Paleo Diet

Behind the Scenes
There are just two people behind everything you see at FitnessBlender.com, dedicated to making fitness availabel to everyone with 400+ free workout videos available on YouTube.

Support Fitness Blender
Daniel and Kelli of Fitness Blender work hard to create free full-length workout videos that everyone can benefit from, regardless of their income or access to a gym. We are determined to keep Fitness Blender free; find out how you can help.
Support Fitness Blender.

bodyparts worked
Abdominals
0%100%
Glutes
0%100%
Hamstrings
0%100%
quads & obliques
0%100%
shoulders
0%100%
quads & obliques
0%100%
workout goalS
muscle build-up
0%100%
core strenght
0%100%
weight loss
0%100%

Day 3: Fitness Insider's 5 Day Workout Challenge to Burn Fat & Build Lean Muscle - HIIT Cardio & Abs

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Workout Details

This brutal but fun HIIT and abs workout is going to have you swimming in sweat! The HIIT workout is an incredibly effective fat burner that will quickly boost your cardiovascular endurance, and the core workout is going to hit all of the muscles throughout your entire midsection.
On day three your whole body should be sore but your legs should be starting to feel a bit better. Today’s workout will give you the option to hit those legs hard again, with another HIIT routine, or if they are still just too sore, then you can opt for the easier modifications we show. Remember though, to always listen to your body and if you are too sore to exercise then take a break and start back in on the next day you feel up to it. Pushing yourself is good but over training will only slow you down on your way to reaching your fitness and health goals.
No matter which way you choose, we will also be tackling the abs, lower back and obliques with a core exercise coupled with each HIIT exercise. The set up used in today's workout will not only allow you to get your heart rate up with some intense HIIT but it will also give you some “rest” while tackling the core.

WorkoutStructure
Length: 52 Minutes Strategy: Fat burning cardio HIIT and abs Equipment: Optional dumbbells (or any other kind of weight) Calories Burned: 258 - 572

Routine: In this workout we will be starting with a light cardio warm up then jump directly in to our first group in a total of eight. Each group will be one HIIT exercise and one core exercise done back to back. We will be preforming this section in a Tabata style interval of 20 seconds of activity and 10 seconds of rest for every set. We will alternate between the two exercises in an AABB pattern twice through for a total of 8 sets; 4 per exercise in each group.

Warm Up Cardio:
8 exercises done for 30 seconds each.
HIIT & Core Combination:

- Jump Squat + Front Kick (alternating)
- Single Leg Jackknife Crunch

- Split Jump Burpee
- Plank In & Outs

Water Break

- Gorilla Squats
- Back Bow

- Rocket Squats
- Russian Twist

- Switchfoot Jumps
- Side Hip Raise (L & R)

Optional Rest/Water Break

- Heel Taps + Jump
- Toe Touch Crunch

- Mt Climbers
- Swimmers

- Runners
- Reverse Crunch

Cardio Burnout Round;
40 On, 10 Off
- Up & Out Jacks
- Twisted Climbers
- Heel Tap Jumps
- Bicycle Crunches
- Walkdown + Back Bow

Cool Down & Stretch

Behind the Scenes
There are just two people behind everything you see at FitnessBlender.com, dedicated to making fitness availabel to everyone with 400+ free workout videos available on YouTube.

Support Fitness Blender
Daniel and Kelli of Fitness Blender work hard to create free full-length workout videos that everyone can benefit from, regardless of their income or access to a gym. We are determined to keep Fitness Blender free; find out how you can help.
Support Fitness Blender.

bodyparts worked
Abdominals
0%100%
Glutes
0%100%
Hamstrings
0%100%
quads & obliques
0%100%
shoulders
0%100%
quads & obliques
0%100%
workout goalS
muscle build-up
0%100%
core strenght
0%100%
weight loss
0%100%

Day 4: Fitness Insider's 5 Day Workout Challenge to Burn Fat & Build Lean Muscle - Kickboxing & Yoga Workout

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Workout Details

Today is Day 4 in our 5 Day Workout Challenge which means this is your second to last workout of this plan and the last time we will directly target the upper body. That means that you need to give it all you have to really work that upper body to get the most strength gain and calorie burn from this challenge. Day 5 will be focused on legs again so even if your upper body is really sore from today's workout you will be fine for tomorrow.

While going through today's workout you will find that your body will try to "cheat" by relaxing during the cardio kickboxing portion of each group. It is very important to continue to watch your form and push yourself with each punch and kick. If you just go though the motions you will easily fall to the lower end of the calorie burn for this routine and possibly even lower. It takes a decent amount of willpower to keep swing hard at nothing but if you can keep focused you can easily burn an incredibly high number of calories not to mention challenge your cardiovascular and muscle endurance.

Workout Structure
Length: 49 Minutes
Strategy: Upper Body Strength and Cardio Kickboxing Blend
Equipment: Optional dumbbells (or any other kind of weight)
Calories Burned: 272-561

Routine: After starting with a quick warm up cardio section we move into the cardio kickboxing and upper body bodyweight strength routine. This is comprised of 7 groups of two exercises each. One exercise is an upper body focused body weight exercise and the other is a cardio kickboxing combination. Each will be done twice for 45 seconds with 15 seconds rest in an ABAB pattern. Once done with all 7 groups we will move onto a free form yoga inspired power stretch.

Upper Body Strength & Cardio Kickboxing
Single Leg Push Up
(Jab, Jab, Cross) x 2

Supine Push Up
Upper Cut x 2, Knee x 2

Pike Push Up
Jab, Jab, Cross, Upper Cut x 2

Pull Over
Knee x 2, Hook x 2

Tricep Dips
Jab, Cross, Upper Cut, Knee

Supine Close Push Up
Jab x 2, Upper Cut x 2

Antagonistic Curls
Hook x 2, Duck, Knee x 2

Yoga Inspired Toning & Stretch Workout
Tricep Push Up + Child's Pose
Wheel + Toe Touch Crunch
Down Dog + Up Down
Warrior Lunges + Core Stretch
Camel Pose + Alternating Reach
Bird Dogs
Rolling T Stabilization

Behind the Scenes
There are just two people behind everything you see at FitnessBlender.com, dedicated to making fitness availabel to everyone with 400+ free workout videos available on YouTube.

Support Fitness Blender
Daniel and Kelli of Fitness Blender work hard to create free full-length workout videos that everyone can benefit from, regardless of their income or access to a gym. We are determined to keep Fitness Blender free; find out how you can help.
Support Fitness Blender.

bodyparts worked
Abdominals
0%100%
Glutes
0%100%
Hamstrings
0%100%
quads & obliques
0%100%
shoulders
0%100%
quads & obliques
0%100%
workout goalS
muscle build-up
0%100%
core strenght
0%100%
weight loss
0%100%

Day 5: Fitness Insider's 5 Day Workout Challenge to Burn Fat & Build Lean Muscle - HIIT Cardio Butt and Thigh Workout

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Workout Details

Here we are at day 5, the last day in our workout challenge which means that you are probably getting a bit tired and most likely have some sore muscles to contend with. But as you go through today's workout keep reminding yourself that today is the last day you have to burn as many calories as you can and tax those muscles as much as you can. Be sure to push you way through this at the highest level of effort that your body can handle and earn your day off tomorrow.

There two main portions of this workout today. The first is a HIIT routine that can be a killer if you do all of the harder versions or you can opt for the easier modifications and be a bit nicer to yourself. Either way it will burn plenty of calories and leave you sweaty and tired. The second section is a lower body focused strength routine that is best done with extra weight but can also be done with just body weight as long as you work against yourself. If you plan on using weight just remember that you want to pick a weight for each exercise that will leave you struggling to finish the last couple repetitions of each set. This just so happens to be a great strength workout to build up your butt so if one of your goals is to have a big round butt that is the envy of all of your friends then be sure to go as heavy as you can with your weights during this section. After your last strength exercise we move in to an easy cool down and stretch that marks the end of this days routine and the end of this 5 Day Workout Challenge.

Workout Structure
Length: 37 Minutes
Strategy: HIIT and Lower Body Strength
Equipment: Optional dumbbells (or any other kind of weight)
Calories Burned: 221 - 405

Routine: In today's workout we start off with a quick warm up of 8 exercises done for 30 seconds each, then follow that up with an intense but fast HIIT routine. The HIIT routine is done in a tabata style of 20 seconds of activity with 10 seconds of rest three times through per exercise before moving to the next for a total of 5 exercises. After a short water break we move on to our lower body strength routine that consists of 4 groups of 2 exercises that is done in an alternating ABAB pattern. Once you have two set of 8 repetitions done for each exercise you move on the the next group. Once the strength portion is done we move on to a relaxing free form cool down stretch.

You should feel proud of yourself for completing this challenge and hopefully you also feel more empowered and strong. Remember that this is not a stopping point but just a rest break. Take the next day or two off to let your muscles heal up and be thinking of what you wand to do next. You can do this 5 Day W0rkout Challenge again or start searching our video library and come up with your own program. If you don't want to have to think about what workout routine to do next then we suggest trying one of our eBook Programs that outline exactly what you need to do when.

Warm Up Cardio
  1. Boxer Shuffle
  2. Walking Jacks
  3. High Knee Pulls
  4. Down Dog to Back Bow
  5. Lateral Step + Toe Touch
  6. Alternating Lunges
  7. Squat + Knee Pull
  8. Oblique Twists

HIIT 20 On 10 Off x 3
  1. Squat Jumps
  2. Mt Climber Get Ups
  3. Star Jumps
  4. Squatted Side Steps
  5. Reverse Lunge Jumps

Strength for the Lower Body
- Ski Squats - Kelli is using 30 lbs, or 13.6 kg, total
- Deadlifts - Kelli is using 48 lbs, or 21.8 kg, total

- Traditional Squats - Kelli is using 30 lbs, or 13.6 kg, total
- Deadlifts, Toes pointed inward - Kelli is using 48 lbs, or 21.8 kg, total

- Sumo Squats - Kelli is using 30 lbs, or 13.6 kg, total
- Deadlifts, Toes pointed outwards - Kelli is using 48 lbs, or 21.8 kg, total

- Curtsy Lunges - Kelli is using 24 lbs, 0r 10.9 kg, total
- Side Lunges, Alternating - Kelli is using 24 lbs, 0r 10.9 kg, total

Behind the Scenes
There are just two people behind everything you see at FitnessBlender.com, dedicated to making fitness availabel to everyone with 400+ free workout videos available on YouTube.

Support Fitness Blender
Daniel and Kelli of Fitness Blender work hard to create free full-length workout videos that everyone can benefit from, regardless of their income or access to a gym. We are determined to keep Fitness Blender free; find out how you can help.
Support Fitness Blender.

Congratulations on completing the Fitness Insider 5 Day Workout Challenge!

  • Instant Reward

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  • You Are a Leader

    Once you have uploaded the data from your FitBit or Jawbone activity tracker you will be aded to the Fitness Insider Leader Board.
    As a Fitness Insider Leader you will recieve special promotions on our products & services and will be eligable to participate in other challenges.
  • Personal FitTech Trainer

    The first benefit of being a Fitness Insider Leader is a free limited engagement with one of our personal FitTech Trainers.
    You will receive information via email on how to begin your free limited engagement.
bodyparts worked
Abdominals
0%100%
Glutes
0%100%
Hamstrings
0%100%
quads & obliques
0%100%
shoulders
0%100%
quads & obliques
0%100%
workout goalS
muscle build-up
0%100%
core strenght
0%100%
weight loss
0%100%