Full Body HIIT — Workout 4

The primary targets are core, full body, quads, with secondary activation through glutes, shoulders, arms. Aylar Fetrati programs 15 exercises across 15 minutes — standout moves include Narrow to Wide Squats (quads, glutes). Renegade Rows (upper_back, arms). Dumbbell Get-ups (full_body, core). According to Michelle Briehler, compound movements like these build functional strength that translates directly to daily life. If you're specifically looking for core strengthening exercises, this session covers that ground. If you're looking for arm toning exercises, this session delivers. This full body exercise routine hits every major muscle group in a single session, making it time-efficient for women with packed schedules.

You'll need dumbbells. Don't have everything? Swap in water bottles, canned goods, resistance bands. Aylar Fetrati shows exactly when to grab each piece so you're not scrambling mid-circuit.

This is an advanced session. Aylar Fetrati moves fast and the load is real. Modifications exist (drop the weight; slow down the movements), but the baseline intensity is high. Be honest about where you are. Doing beginner work with great form beats advanced work with compensations.

About 15 minutes, start to finish. Includes a warm-up section. Aylar Fetrati builds you into the work instead of throwing you in cold. 15 exercises total.

Aylar Fetrati provides modifications throughout. Examples: drop the weight; slow down the movements; come back up to rest then go back down; do it without weights; go slow without movement; heavier dumbbell; lighter dumbbell; no dumbbells at all; regular jump instead of tuck jump; use one dumbbell; use two dumbbells. The point isn't to suffer through a move you can't do with good form. Aylar Fetrati's philosophy is clear: own the movement at your level first. Your body will tell you when it's ready for the next progression.

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Aylar Fetrati chose targets not just aesthetics but functional health markers — bone density, insulin sensitivity, cortisol regulation. A study by Various authors (2019) found that this type of training produces measurable improvements in these areas. The advanced-level programming means these benefits are accessible without risking injury.

Two to three times per week with at least one rest day between sessions. Your muscles need 48-72 hours to repair and grow stronger after resistance work. Aylar Fetrati designed Full Body HIIT as a progressive series, so doing the workouts in order gives your body time to adapt. If you're sore for more than two days, that's your body saying slow down, not push harder. It doubles as solid core workouts at home programming.

Because core strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Aylar Fetrati programs core-focused work into this session because it's the area most women lose strength in first during their 30s and 40s. The exercises here aren't random — they build on each other. Research by Sanem Güven; Aylin Seylam Küşümler (2024) highlights the importance of core training for long-term functional independence in women.

A meal or snack with both protein and carbohydrates within 90 minutes of finishing. Something like Greek yogurt with berries, or eggs with whole-grain toast. The protein supports muscle repair, the carbs replenish glycogen. Don't overthink it. Don't skip it either. Your muscles need raw materials to rebuild stronger, and this advanced-level session asks real effort from your body.