Full Body HIIT — Workout 6

The primary targets are core, shoulders, glutes, with secondary activation through quads, full body, arms. Aylar Fetrati programs 30 exercises across 30 minutes — standout moves include Walkouts (shoulders, core). Lateral Lunge (Left) (glutes, inner_thighs). Lateral Lunge (Right) (glutes, inner_thighs). According to Michelle Briehler, compound movements like these build functional strength that translates directly to daily life. It works well as a arm toning exercises session. The core strengthening exercises in this session build deep stability that supports everything from your posture to your pelvic floor.

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. Many women use this as their primary shoulder workouts with dumbbells routine.

This is an advanced session. Aylar Fetrati moves fast and the load is real. Modifications exist (Put your leg down if balance is compromised; Skip the push-up if too difficult), but the baseline intensity is high. Be honest about where you are. Doing beginner work with great form beats advanced work with compensations.

About 30 minutes, start to finish. Includes a warm-up section. Aylar Fetrati builds you into the work instead of throwing you in cold. 30 exercises total.

Aylar Fetrati provides modifications throughout. Examples: Put your leg down if balance is compromised; Skip the push-up if too difficult; Drop weight and pick back up if needed; Open feet wider for better balance; Add dumbbells for extra challenge; Go as slow as possible without moving your trunk. 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.

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.