Metabolic Meltdown: 30-Day Fat Burn Accelerator (Intensified)
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
Intermediate
Program Duration
30-Day
Days Per Week
25–40 minutes
Time Per Workout
5 Days/week
Equipment Required
Dumbbells, Jump Rope
Target Gender
Other
High-intensity metabolic circuits to strip fat and ignite metabolism.
Push your limits with brutal supersets and minimal rest intervals. Each day features full-body HIIT circuits that blend strength and cardio using only dumbbells and bodyweight. Expect elevated heart rate zones, explosive movement patterns, and serious sweat. Ideal for a cut phase, recomposition, or plateau destruction.
Full-Body Ignite Circuit
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Thruster | 3 | 15 |
| Jump Squat | 3 | 20 |
| Push Up to Renegade Row | 3 | 10-12 |
| Shoulder Tap Push up | 3 | 12-15 |
| Jump Rope | 3 | 30-60 seconds |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| step up single leg balance bicep curl | 3 | 15 |
| Burpees | 3 | 10-12 |
| High Knees | 3 | 30 seconds |
| Mountain Climber | 3 | 30 |
| Hollow Hold | 3 | 5 |
| Standing Toe Touches | 3 | 15-20 sec |
Lower Body Metabolic Destruction
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Power lunge | 3 | 8-10 per leg |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Banded Split Squat | 3 | 10-12 per leg |
| Tuck Jump | 3 | 10-15 |
| step up | 3 | 15 |
| Single Leg Broad Jump | 3 | 8-10 per leg |
| Banded Glute Bridge | 3 | 12-15 |
| Squat Hold Calf Raise | 3 | 12-15 |
| Swing Gymstick | 3 | 10-12 |
| Seated Toe Touches | 3 | 10-12 per leg |
Upper Body Conditioning Burn
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Push Press | 3 | 8-10 |
| Pike Push up | 3 | 6-10 |
| Bent Over Row Gymstick | 3 | 12-15 |
| Jumping jack | 3 | 30 seconds |
| Band Front Lateral Raise | 3 | 10-12 |
| dumbbell renegade row | 3 | 6-10 |
| Shoulder Tap Push up | 3 | 12-15 |
| Arnold Press | 3 | 10-12 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Pike to Cobra | 3 | 8-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
Total Body Plyo & Power Conditioning
| Exercise | Sets | Reps |
| Tuck Jump | 3 | 10-15 |
| Barbell Clean and Press | 4 | 6-8 |
| Tuck Jump | 3 | 10-15 |
| Barbell Upright Row | 3 | 10-12 |
| Lateral Speed Step | 3 | 10-15 per leg |
| Jump Rope | 3 | 30-60 seconds |
| stiff leg deadlift | 3 | 15 |
| Plyo Jacks | 3 | 10-15 |
| Power lunge | 3 | 8-10 per leg |
| Hollow Hold | 3 | 5 |
| Bird Dog | 3 | 12-15 |
| All Fours Squad Stretch | 2 | 30 seconds per side |
Metabolic Gauntlet Challenge
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Jump Squat | 3 | 8-12 |
| Barbell Snatch | 3 | 5-8 |
| Burpees | 3 | 10-12 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Push Up to Renegade Row | 3 | 6-10 |
| Mountain Climber | 3 | 20 |
| Plank Knee to Elbow | 3 | 15 |
| Superman exercise | 3 | 12-15 |
| Russian Twist | 3 | 20 |
| Standing Toe Touches | 1 | 30 Sec |
