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Program

30 Day Shred: The Afterburn

30 days of high-intensity training. No workout repeats.

  • 4 weeks
  • 5 workouts a week
  • 15–35 min
  • Intermediate to Advanced
  • Dumbbells, Bench (optional), Yoga block
  • With Dan
Do it in the app: 7 days free Try a workout free
30 Day Shred: The Afterburn

Who it's for

This is for you if you've trained hard before and want fat loss and conditioning in four weeks. You'll need to be comfortable with intervals and with choosing your own weights. If you're newer to training or want something gentler and steadier, the 6 Week Full Body Series is a better start.

What you need

You'll need dumbbells, ideally a light pair and a heavy pair, and sometimes a third. Heavier pairs are for deadlifts, rows, presses and squats. Lighter pairs are for lunges, raises and rear delts. A bench is optional (a chair works for step ups), and a yoga block comes in from week 3 for deficit lunges and the cyclist squat.

How it works

You train 5 days a week for 4 weeks, 20 workouts in all, and none of them repeat. A week usually has full body, upper body and lower body weight sessions, then an ab session and a bodyweight HIIT cardio session. The weight sessions run 32 to 35 minutes, the ab sessions are 15 to 19 minutes, and the cardio sessions are 30 to 35 minutes. Most rounds are timed intervals, like 40 seconds on and 20 off, or 30 on and 15 off. Each session is a little harder than the last, and the formats change as you go: circuits in week 1, supersets in week 3, then burnout and tabata in week 4.

  • Pick your weight by the interval: if you finish with reps to spare, go heavier, and if you stop early, go lighter.
  • Set up your dumbbells, bench and yoga block before you press play, because the rests are only 10 to 20 seconds.
  • Expect the sessions to get longer and tougher by week 4, so save your best effort for the tabata days at the end.

Try week 1, day 5: Abs & Core: 30/10

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 1Full Body HIIT with Weights: Circuits · 32 min
  2. Day 2Upper Body HIIT with Weights: Circuits · 32 min
  3. Day 3Lower Body HIIT with Weights: Circuits · 32 min
  4. Day 5Abs & Core: 30/10 · 15 min
  5. Day 630 Minute HIIT Cardio: No Equipment · 30 min

Week 2

  1. Day 1Full Body HIIT with Weights: No Repeats · 31 min
  2. Day 2Upper Body HIIT with Weights: Supersets · 32 min
  3. Day 3Lower Body HIIT with Weights: AMRAP · 32 min
  4. Day 5Total Core Workout · 18 min
  5. Day 6HIIT Cardio: Descending Intervals · 33 min

Week 3

  1. Day 1Full Body HIIT with Weights: Supersets · 32 min
  2. Day 2Ultimate Upper Body Burn: Strength + Sweat · 32 min
  3. Day 3Lower Body HIIT with Weights: No Repeats · 32 min
  4. Day 5Total Ab Shred · 16 min
  5. Day 6Bodyweight HIIT Inferno · 34 min

Week 4

  1. Day 1Full Body HIIT with Weights: Burnout · 35 min
  2. Day 2Upper Body HIIT with Weights: Tabata · 35 min
  3. Day 3Lower Body HIIT with Weights: Tabata · 35 min
  4. Day 5Abs & Core: No Repeats · 19 min
  5. Day 6HIIT Cardio: Tabata Finisher · 35 min