💥 Welcome to Day 3: Let’s Ignite That Metabolism

You’ve worked on total-body activation and lower-body/core strength in the past two days—now it’s time to rev up your metabolism and boost your endurance with an explosive HIIT (High-Intensity Interval Training) workout.

Today’s focus is on fat-blasting, heart-pumping cardio using nothing but your body weight. No machines. No excuses. Just you vs. you. 💪

🎯 Objectives of Day 3

• Maximize fat loss through high-intensity intervals
• Improve cardiovascular stamina
• Build agility and quickness
• Burn calories for up to 24 hours post-workout (EPOC effect)

⏱️ Workout Duration:

25–30 minutes (short, sharp, and sweaty)

🏃‍♂️ Training Day 3 Workout: Bodyweight HIIT

🔥 Warm-Up (5 Minutes)

Prepare your body for fast-paced movement and reduce risk of injury.

• Jumping Jacks – 1 min
• Arm Circles – 30 sec each direction
• High Knees – 1 min
• Torso Twists – 30 sec
• Inchworm Walkouts – 5 reps

🔥 Main Workout: 20-Min HIIT Circuit (4 Rounds)

Perform each move for 40 seconds, followed by 20 seconds of rest. Complete all exercises, then rest for 1 min before the next round.

💥 Repeat the entire circuit for 4 total rounds.

🧘‍♀️ Cool Down (5 Minutes)

Slow it down, stretch it out.

• Standing Hamstring Stretch – 30 sec each leg
• Quad Stretch – 30 sec each leg
• Downward Dog – 1 min
• Cobra Stretch – 1 min
• Kneeling Child’s Pose – 1 min

🧠 Trainer’s Insight

“You don’t need fancy equipment to shred fat. Intensity is the secret weapon. HIIT boosts your metabolism, pushes your limits, and keeps you burning calories long after the session ends.”
— Gym Beast Coaching Team

🔍 Why HIIT Works for Weight Loss

• Torches fat with short bursts of intense effort
• Improves cardiovascular function quickly
• Increases afterburn effect (EPOC), meaning more calories burned at rest
• Saves time while delivering maximum results

📔 Track Today’s Burn

In your Gym Beast Journal, jot down:

• Number of rounds completed
• Which exercises felt most challenging
• Your heart rate (if tracking)
• Water intake and post-workout meal

🎉 Day 3 Completed – You Crushed It!

You’ve made it through one of the toughest sessions of the week. This is the kind of effort that leads to serious transformation. Your lungs are stronger, your stamina is rising, and the fat is on the run. 🏃‍♂️💨

Keep your body fueled with clean meals and get ready for Day 4—we’ll be targeting Upper Body Strength + Stability to keep the results coming.

🚨 Next Up: Training Day 4 – Sculpted Upper Body Strength

Stay energized. Stay focused.
You’re on the path to becoming unstoppable. You’re becoming a Gym Beast.