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Program

6 Week Shred I

One muscle group a day, with HIIT to burn fat.

  • 6 weeks
  • 5 workouts a week
  • 16–56 min
  • Intermediate to Advanced
  • Dumbbells, Bench (optional), Yoga block
  • With Dan
Do it in the app: 7 days free Try day 1 free
6 Week Shred I

Who it's for

This is for intermediate to advanced exercisers who like focused body-part days and want HIIT to burn fat. You'll train five days a week for six weeks, with Dan coaching every session. If you'd rather train three days a week, try the 6 Week Full Body Series. If you want shorter sessions with drop sets, 6 Week Shred II is a better fit.

What you need

You'll need dumbbells, ideally two pairs from light to heavy. A yoga block is used in some lower body work, and a bench is optional (a chair works for split squats and step ups). Week 6 glutes also calls for resistance bands.

How it works

Each week has five workouts, and most weeks mix body-part days (lower body, upper body, abs and core) with HIIT days. Week 1 starts with lower body, then upper body, then a total body HIIT with abs, an abs and core day, and a full body dumbbell HIIT. Sessions run from 25 to 56 minutes, so check the day ahead. Intensity and variety build each week, and by week 6 you're doing glutes, chest and push ups, an EMOM, back and calves, and an advanced HIIT. Most intervals are 40 seconds of work and 20 seconds of rest, with some 30 on 30 off and AMRAP rounds. There's one optional add-on, the 16 minute V-Cut Abs Workout.

  • Pick your weight per move: heavier for squats, Romanian deadlifts, lunges and presses, lighter for curtsy lunges, calf raises and raises.
  • Check the minutes before you start, because days range from 25 to 56 minutes and the longer ones need more room in your schedule.
  • Drop to a lighter pair when burpee snatches, thrusters or curl to press get messy, and keep your form clean.

Try day 1: Complete Lower Body Workout with Dumbbells

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

The schedule

Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 1Complete Lower Body Workout with Dumbbells · 40 min
  2. Day 2Complete Upper Body Dumbbell Workout · 41 min
  3. Day 3Total Body HIIT Cardio Workout + Abs · 31 min
  4. Day 5Extreme Abs & Core Workout · 26 min
  5. Day 6Full Body Dumbbell HIIT: Unilateral · 33 min

Week 2

  1. Day 1Arms & Abs Workout · 41 min
  2. Day 2Epic Quads & Calves Workout · 34 min
  3. Day 3Fat Burning HIIT Workout: No Repeats · 30 min
  4. Day 5Brutal Shoulder Workout · 25 min
  5. Day 6Full Body Low Impact HIIT with Weights: No Jumping · 56 min

Week 3

  1. Day 1Chest and Tricep Workout with Dumbbells · 31 min
  2. Day 2Back and Bicep Workout with Dumbbells · 41 min
  3. Day 3Intense HIIT Cardio Workout: No Equipment · 31 min
  4. Day 5Glutes & Hamstrings: No Repeats · 32 min
  5. Day 6Full Body Workout with Dumbbells: Tone & Sculpt · 46 min

Week 4

  1. Day 1Killer Leg Workout + Abs with Weights · 42 min
  2. Day 2Upper Body HIIT Dumbbell Workout · 30 min
  3. Day 3Hardcore HIIT Workout: No Equipment · 32 min
  4. Day 5Abs & HIIT Cardio: No Equipment · 31 min
  5. Day 6Full Body Dumbbell HIIT: No Repeats · 43 min

Week 5

  1. Day 1Fat Burning Workout: Full Body HIIT Cardio · 41 min
  2. Day 2Dumbbell Push Workout: Chest, Triceps & Shoulders · 39 min
  3. Day 3Quads, Hams, Glutes & Calves Leg Workout · 38 min
  4. Day 5Tough Back & Biceps: Dumbbell Pull Workout · 39 min
  5. Day 6Ultimate Full Body Dumbbell HIIT Workout · 46 min

Week 6

  1. Day 1Grow Your Glutes Dumbbell Workout · 25 min
  2. BonusV-Cut Abs Workout · 16 min
  3. Day 2Larger Chest Workout + Push Up Variations · 32 min
  4. Day 3Sweat HIIT Workout with Dumbbells: EMOM · 33 min
  5. Day 4Challenging Back & Calves Workout with Dumbbells · 34 min
  6. Day 5Advanced HIIT: Intense Workout with Weights · 46 min

Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.