Program
The High-Low Method
Two high intensity days and two low impact days, every week.
- 6 weeks
- 4 workouts a week
- 37–48 min
- All levels
- Dumbbells, Bench, Yoga block
- With Dan & Tiff
Who it's for
This is for anyone who wants to train hard without pounding their joints every day. Every level fits, and each video shows two options: Tiff keeps it lower impact, Dan goes harder. If you want three simpler sessions a week, the 6 Week Full Body Series is a better fit. If you want pure heavy lifting, try the 4 Day Split: Strength & Hypertrophy.
What you need
Two or three pairs of dumbbells, light to heavy. Go heavy for squats, deadlifts, rows and hip thrusts, and lighter for raises, curls, twists and kickbacks. You'll also need a bench or chair and a mat, plus a yoga block for a few sessions. The HIIT and flow days need no equipment.
How it works
You train four days a week for six weeks, 24 workouts in all, each 37 to 48 minutes. Week 1 is a settling-in week: full body, upper body, lower body and a no-equipment cardio HIIT. From Weeks 2 to 6 each week has the same four-part shape: a power day, a low-impact sculpt day, a controlled strength day and a HIIT day. That gives you two high-intensity days and two low-impact days. Most sessions run on timed intervals, like 40 seconds of work and 20 seconds of rest, or 30 seconds per move. This is Weeks 19 to 24 of 52FIT.
- Set out a heavy pair and a light pair before you press play, because each session tells you which moves get which.
- On low-impact days, slow down and keep control of every rep. The work is in the tempo, not the speed.
- On HIIT days, pick Tiff's lower-impact option or Dan's harder one depending on how your joints feel that day.
Try week 1, day 4: Cardio HIIT: No Equipment
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 1Full Body Strength & Abs · 42 min
- Day 2Upper Body Strength · 40 min
- Day 3Lower Body & Abs · 39 min
- Day 4Cardio HIIT: No Equipment · 40 min
Week 2
- Day 1Full Body Strength & Power: High Intensity · 40 min
- Day 2Full Body Sculpt: No Equipment · 43 min
- Day 3Full Body Strength: Controlled Tempo · 42 min
- Day 4Full Body HIIT: 41 Min No Equipment · 41 min
Week 3
- Day 1Full Body Strength: Complexes · 38 min
- Day 2Full Body Low Impact: No Equipment · 48 min
- Day 3Full Body Strength: Joint Friendly · 42 min
- Day 4Full Body Cardio Sculpt: No Equipment · 39 min
Week 4
- Day 1Full Body Build & Burn: Tempo & Partials · 38 min
- Day 2Full Body Low Impact: Flow · 37 min
- Day 3Full Body Stability: Low Impact · 40 min
- Day 4Sweaty Full Body HIIT + Abs: No Repeats · 39 min
Week 5
- Day 1Total Body Strength: Dumbbells · 40 min
- Day 2Low Impact HIIT: No Jumping · 39 min
- Day 3Full Body Low Impact: Dumbbell Strength · 39 min
- Day 4Full Body HIIT: 39 Min No Equipment · 39 min
Week 6
- Day 1Full Body Strength + Power: Weighted Abs · 40 min
- Day 2Low Impact Full Body HIIT · 39 min
- Day 3Low Impact Strength: Complexes & Flow · 39 min
- Day 4Full Body Fat Burn: No Equipment HIIT Workout · 39 min