Day 1: Full-Body Power Burn
Welcome to Day 1 of your 6-day high-intensity workout plan! Today’s session focuses on a Full-Body Power Burn, designed to activate every major muscle group, boost metabolism, and set the foundation for the week ahead. This workout is ideal for both beginners and advanced fitness enthusiasts who want to burn fat, build strength, and increase endurance in minimal time.
10/12/20251 min read
Warm-Up (5–7 Minutes)
Before starting, prepare your body with a short warm-up:
Jumping jacks – 1 minute
Arm circles – 30 seconds
Bodyweight squats – 1 minute
Shoulder rolls – 30 seconds
Jog in place – 2 minutes
Warming up increases blood flow, improves flexibility, and reduces the risk of injury.
Day 1 Full-Body HIIT Workout (20–25 Minutes)
Perform each exercise for 30–45 seconds at high intensity, then rest 15–30 seconds. Repeat 3–4 rounds:
Jump squats – targets legs, glutes, and core
Push-ups – strengthens chest, arms, and shoulders
Mountain climbers – builds core and cardiovascular endurance
Burpees – full-body fat-burning exercise
Plank hold – core stability and strength
This combination maximizes calorie burn, improves stamina, and tones muscles effectively.
Cool Down (5 Minutes)
Finish with stretches to aid recovery:
Forward fold – 30 seconds
Quad stretch – 30 seconds per leg
Shoulder stretch – 30 seconds
Cat-cow stretch – 1 minute
Deep breathing – 1 minute
Final Thoughts
Completing Day 1 is your first step toward a stronger, fitter body. Focus on form, consistency, and intensity. Stay hydrated, track your progress, and get ready for Day 2: Lower Body Strength Blast, which will target your legs and glutes.