Program
3 Day Strength & HIIT
Three workouts a week: a strength day, a HIIT day and a metcon.
- 6 weeks
- 3 workouts a week
- 36–45 min
- All levels
- Dumbbells, Bench (optional), Yoga block
- With Dan & Tiff
Who it's for
This is for you if you can train three days a week and want to get both fitter and stronger. All levels are welcome, and every video shows two options: Tiff keeps the impact lower and Dan goes harder. If you want more days, or a program that is only strength, look at The 4x5 Method for four workouts a week, or the 8 Week Stronger Challenge for dumbbell strength alone.
What you need
You'll need dumbbells, and two or three pairs is ideal: a heavier pair, a lighter pair, and a middle pair if you have it. A bench is optional, and some strength days use it for split squats. A yoga block turns up in week 6. The HIIT days need no equipment.
How it works
Each week has three workouts of 36 to 45 minutes: a dumbbell strength day, a no-equipment HIIT day and a metcon. Every week brings new workouts, so nothing repeats over the six weeks, and the 18 sessions are weeks 13 to 18 of 52FIT. Formats change as you go. You'll see 30 seconds per move, 40 seconds work with 20 rest, and later a 35/15 HIIT in week 6. Strength days can include blocks and an AMRAP, and each session ends with stretching.
- Use your heaviest pair for the main strength blocks and go lighter for single-side work, combos, core and finishers.
- If you stop early in a set, drop to a lighter pair so you keep moving.
- On HIIT days, follow Tiff for lower impact or Dan for harder, and switch between them from round to round if you need to.
Try week 1, day 2: Cardio HIIT Workout: Full Body, No Repeats
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
- Day 1Total Body Strength · 41 min
- Day 2Cardio HIIT Workout: Full Body, No Repeats · 41 min
- Day 3MetCon Shred · 40 min
Week 2
- Day 1Strength Reload: Heavy Dumbbells · 41 min
- Day 2Intensity Check: No Equipment · 37 min
- Day 3MetCon Motion · 40 min
Week 3
- Day 1Strength Circuits · 43 min
- Day 2Metabolic Burn: No Equipment · 40 min
- Day 3Power + Burn: AMRAP Complex · 39 min
Week 4
- Day 1Full Body Strength · 45 min
- Day 2Full Body Cardio HIIT: No Equipment · 37 min
- Day 3Full Body: Hybrid Circuits · 39 min
Week 5
- Day 1Total Body Power: Dumbbells · 40 min
- Day 2Hardcore HIIT: 40/20 No Equipment · 36 min
- Day 3Full Body Strength + HIIT: AMRAP · 38 min
Week 6
- Day 1Full Body Strength: 4 Blocks & AMRAP · 39 min
- Day 2Full Body HIIT: 35/15 No Equipment · 41 min
- Day 3Full Body Strength & Shred · 39 min