We know that toned abs are made in the kitchen but this HIIT workout will also help to deliver the definition you crave. Allow twenty seconds between exercises for active recovery and hydration. The set of exercises is repeated twice. Go for it, youfitties!

Warm Up: Jump Rope for 3 minutes

  • Russian twists 1 minute
  • Jump Rope 1 minute
  • Reverse crunches 1 minute
  • Jump rope 1 minute
  • Bird dogs 1 minute
  • Jump rope 1 minute
  • Bicycle crunches 1 minute
  • Jump rope for 1 minute then back to Russian twists for Set 2.

Abs Workout

We tried this home workout for core strength today. Try three rounds of the following exercises and feel the burn too!

  • plank 1 minute
  • sidekicks 15 seconds for each side
  • isometric v ups 30 seconds
  • plank hip dips 30 seconds
  • walking lunges 30 seconds


5 Reasons to Stretch
– increased flexibility and joint range of motion
– improved circulation – better posture – stress relief
– enhanced co-ordination 
7 Stretching Tips
– warm up first
– stretch before and after activity – stretch both sides
– relax and breathe freely during stretches
– focus on pain-free stretching
– don’t bounce your stretches
– hold each stretch for around 30 seconds

Raspberry Vanilla Smoothie

Weighing in at just 155 calories, this super simple and delicious smoothie is great as a nutritious breakfast or snack. With 9 grams of fibre this smoothie will leave you feeling full.

Add all the ingredients into a blender and mix until smooth!

  • 1 cup frozen raspberries
  • 1/2 cup of vanilla almond milk
  • 6oz of vanilla greek yoghurt

Box Clever

Here’s our boxing inspired workout to have you floating like butterflies and stinging like bees!

Perform 3 to 5 rounds of this knockout workout. Rest for two minutes between rounds, hydrate and no spitting in the bucket please!

  1. Jump rope for 60 seconds
  2. Overhead ball slam 10 reps
  3. Bicycle crunches 60 seconds
  4. Box jump 10 reps
  5. Shadow box 60 seconds

Weekend HIIT Workout

Boss your workout with this Weekend HIIT Routine. 10 exercises form one round. Aim to complete two rounds. 40 seconds work on each exercise followed by 20 seconds active recovery and hydration. Warm up thoroughly before exercise.
1. Running on the Spot
2.Jump Squats
3. Burpees
4.High Knees
5. Wall Sit
6. Push Ups
7. Crunches
8. Alternating Side Lunges
9. Plank
10. Tricep Dips
Hydrate and go again! Working out Like A Boss!
Enjoy your weekend, youfitties!

Like A Boss T Shirt

youfitty 7 Day Fitness Challenge Day 7

Well done for making it to the final day of your 7 Day Fitness Challenge! You are already making a change and on the path to being the best possible version of yourself. Congratulations!

Perform each move for 45 seconds followed by 15 seconds active recovery and hydration. Aim to complete the circuit twice.

  1. Butt kicks – stand with your feet shoulder distance apart. Kick your right heel to your right glute. Then your left heel to your left glute etc. Continue for 45 seconds.
  2. Jump squats – stand with your feet slightly wider than hip distance apart. Bend your knees and sit your butt back till your thighs are parallel to the ground. Keep your chest upright. Jump up into the air as high as you can. land softly and lower into the next squat. Continue for 45 seconds.
  3. Burpees – stand with feet hip distance apart. Lower your palms to the floor. Jump your feet back so that you are in a high plank position. Bend your elbows and do a push up. Now jump your feet to the outside of your hands. As you stand up, jump as high as you can, bringing your arms overhead. Continue for 45 seconds.
  4. Mountain climbers – start in a high plank position and draw your right knee under your torso, keeping the toes off the ground. Return the foot to the starting position. Switch the legs and do the same movement with your left leg.
  5. Alternating side lunges – start with your feet together. Step your left foot out to the left. Keep your right leg straight and bend your left knee. Step your left foot back to the starting position and step out with the right foot this time. Continue the movement for 45 seconds.
  6. Jumping lunges – start with feet shoulder width apart. Jump your left leg forward and your right leg back and land in a lunge position. Jump up and switch your legs in mid air so that you land in a lunge with this time your right leg in front. Continue the movement for 45 seconds.
  7. Hydrate and repeat the sequence.

youfitty 7 Day Fitness Challenge Day 6

Well done , youfitties, for getting this far! Keep it up and complete the challenge!

Day 6

Perform each element for 40 seconds, followed by 20 seconds active recovery and hydration.

  • Jump rope
  • Four punches and a Burpee repeated
  • Jump rope
  • Squat, reach down and touch the ground then kick out. Alternate the leg that kicks out.
  • Jump rope
  • 4 high knees, then 4 mountain climbers. Repeat the movement keeping your core tight and spine in neutral position.
  • Jump rope
  • Atomic push ups. Start in a high plank position with feet on a towel or sliders. Lower entire body down to the ground keeping elbows in 45 degree angle away from body. Push up off the ground, engage your core, and draw in your knees to your chest keeping feet on the towel or sliders. Then push legs back out into the high plank position.
  • Repeat the sequence

youfitty 7 Day Fitness Challenge Day 5


Ten Minute Leg Torcher

  • Allow yourself 15 seconds active recovery and hydration break between each element.
  • Unweighted Lunge. Do 12 reps on each side. Take a stride forwards and bend both knees until they are at 90 degrees then push back up.
  • Unweighted Squat. Lower until the thighs are parallel to the floor. Do 24 reps.
  • Jump Lunge. 6 reps on each side. Lunge, then jump up. Swap your legs in mid-air and land softly to perform the next rep.
  • Jump Squat. Do 12 reps. Squat then jump up. Land softly ready for the next rep.
  • Repeat the sequence. Keep hydrated. Keep working until the ten minutes is up.

Day 5! You can do this!

youfitty 7 Day Fitness Challenge Day 4



Welcome to Day 4 of the youfitty Fitness Challenge. Your body may be sore but you’re getting closer to completing your challenge! You’re amazing so keep it going!

Today’s Fitness challenge is tough. You will sweat but you will smash it!

Perform each exercise for 40 seconds followed by 20 seconds active recovery and hydration.

  1. Jump rope or jumping jacks
  2. Mountain climbers
  3. Jump rope or jumping jacks
  4. Sit ups
  5. Jump rope or jumping jacks
  6. Burpees with push up
  7. Jump rope or jumping jacks
  8. Plank
  9. Jump rope or jumping jacks
  10. Skaters followed by 1 minute Active Recovery, then go again!

youfitty 7 day Fitness Challenge Day 3

Hey youfitties it’s day 3 of our 7 day fitness Challenge! Well done for sticking with it and making a change to your fitness and wellbeing.Today we have a HIIT workout divide into two sets with 1 minute active rest between sets. Aim to repeat the sets 2 or 3 times.

  1. Bodyweight Squats – 20 reps
  2. Push Ups – 10 reps
  3.  Mountain Climbers – as many reps as possible in 1 minute
  4. Bicycle Crunches – as many reps as possible in 1 minute
  5.  Active Recovery for 1 minute (keep moving!) and Hydration
  6. Alternate Lunges – 20 on each leg
  7. Plank and 10 shoulder taps on each shoulder
  8. High Knees for 1 minute
  9. Tricep Dips – 10 reps
  10. Active Recovery for 1 minute (keep moving!) and Hydration, then back to Step 1!


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7 Day Fitness Challenge Day Two

The challenge is real, youfitties! Welcome to Day Two of your Fitness Challenge. You made it through Day One, you can get through Day Two. Yes, your body may be sore and telling you to quit but remember why you started this journey. A few days ago we posted this motivational message …life is like a workout - the harder it is the stronger you become

You are strong, youfitties! Stronger than you know. No going back now! Let’s do this for ourselves!

Day Two

How To …

  • Perform each exercise for 40 seconds then rest for 20 seconds.
  • Take 1 minute of active rest between blocks, more if needed.
  • Do not perform any exercises that cause you pain or discomfort.
  • Start with a warm up and end with a cool down and stretch.
5 min Warm up at an easy-moderate pace 4-5 on RPE Scale
40 sec Jump to Squats/Rest 20 seconds: With feet shoulder width apart, bend the knees, and jump forward as far as you can, landing in a squat. Walk back and repeat. 7-9 on RPE Scale
40 sec Bear Crawls/Rest 20 seconds: Squat and walk the hands out into a plank (knees down for a modification). Do a pushup (optional), then walk the hands back and stand up. Add a jump for more intensity. 7-9 on RPE Scale
Repeat, alternating exercises
Rest 1 minute – Block 2
40 sec Plyo lunges/Rest 20 seconds: Begin in a lunge position and jump, switching the feet in the air and landing in a lunge with the other leg forward. 7-9
40 sec Side to side lunge/Rest 20 seconds: Pivot the body to the right while taking the left leg back into a lunge and punching the left arm straight up. Come back to start and repeat on the other side. Add a jump for more intensity. 7-9
Repeat, alternating exercises
Rest 1 minute – Block 3
40 sec Roll Ups/Rest 20 seconds: Stand in front of your mat and squat to the floor. Sit on the mat and roll back. Using momentum, roll back up, stand and add a jump if desired. 7-9
40 sec High knee jogs/Rest 20 seconds: Jog in place, bringing the knees to hip level. 7-9
Repeat, alternating exercises
Rest 1  minute – Block 4
40 sec Plyo jacks/Rest 20 seconds – This is like a very slow jumping jack. Jump the feet wide into a low squat and then jump them back together while circling the arms. 7-9
40 sec Mountain climbers/Rest 20 seconds – Get on the floor in a plank position, hands under shoulders and run the knees in and out as fast as you can. 7-9
Repeat, alternating exercises
5 min Cool down at an easy pace and stretch 3-4
Total Workout Time: 30 Minutes


HIIT Workout

1. Warm up 5 mins
2. Squat Press 1 minute. 30 seconds active recovery after each exercise. Hold the weights at your shoulder, squat as low as you can. As you stand up press the weights overhead.
3. Lunge Rows 1 minute. Holding weights step the right foot back and lunge. Pull the weights up in a row. Step back and repeat on the other side.
4. Squat Curls 1 minute. Take your feet wide, toes out at an angle. Hold the weights with the palms facing in. Squat as low as you can and as you stand up curl the weights up.
5. Push up to a Side Plank 1 minute. In a push up position on the knees or toes, lower into the push up. As you push back up rotate the body to the right taking the right arm straight up into a side plank. Rotate back and repeat on the other side.
Repeat the sequence. Sweat and Sacrifice, youfitties!

youfitty.com 7 Day Fitness Challenge

Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of shop now >-13youfitties never fail to amaze us! You respond to every fitness challenge we put out there! So here is your youfitty 7 Day Fitness Challenge!

We all know someone who every time they visit the gym they do the same workout, day after day, week after week. This challenge is the antidote to that mentality, because we know that our bodies and minds constantly need new problems to solve, new challenges. So each day of the 7 day fitness challenge, you will be presented with a new workout.

Today for Day One, do as many reps of the following exercises for 30 seconds followed by 10 seconds rest. Alternate each exercise with 30 seconds skipping or jogging in place.

You Will Need:A skipping rope, dumbbells a sandbag or medicine ball

Day One

  1. Burpee Push Up Jack

Burpee Push Up Jack Explained Here

2.  Dumbell Squat and Press

Dumbell Squat and Press Explained

3. V Crunches

V Crunches Explained

4. 10 Mountain Climbers Then 10 Star Jumps

Mountain Climbers Explained

5. Woodchoppers to the Right using Sandbag or Medicine Ball

6. Woodchoppers to the Left using Sandbag or Medicine Ball

Woodchoppers Explained

7. Tricep Dips

Tricep Dips Explained

8. Jump Squats

Jump Squats Explained

9. Bicep Curls with dumbbells

Bicep Curl Explained

10. Plank

The Plank Explained

You did it! Day One complete! Great job, youfitty!

Visit youfitty.com tomorrow for Day Two of the 7 Day Fitness Challenge. Challenge your friends to join you on your fitness journey!

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