The 333 Program The Three Day Exercise Routine for Busy People


Day 5 of the Workout Challenge for Busy People / HIIT + Butt and Thigh Workout

Video taken from the channel: FitnessBlender


The Three-Day Workout Routine

Video taken from the channel: Bowflex


Day 3: HIIT Cardio & Abs Fitness Blender’s 5 Day Workout Challenge to Burn Fat & Build Lean Muscle

Video taken from the channel: FitnessBlender


Day 2: Free 5 Day Workout Challenge for Busy People Fat Burning/Cardio/Upper Body

Video taken from the channel: FitnessBlender


Day 1: Free 5 Day Workout Challenge for Busy People HIIT Cardio + Butt & Thighs

Video taken from the channel: FitnessBlender


Day 3: Free 5 Day Workout Challenge for Busy People / Fat Burning HIIT Cardio and Abs

Video taken from the channel: FitnessBlender


Day 4: Free 5 Day Workout Challenge for Busy People / Strength and Yoga Blend

Video taken from the channel: FitnessBlender

The 333 program is suited for someone that holds real responsibilities in their lives a mortgage, a family, or a full-time job but still wants to look good and feel good. You’ll work out three days per week all based around three movements (squat, bench, deadlift) and you’ll train in a three-week micro-cycle (three weeks on, one week off). 3 Day Full Body Workout for Busy People Fitting a workout into your busy routine can be tough for those with hectic lifestyles. This 3 day workout routine utilizes workouts you can do in 30 mins. These workouts will hit your whole body in three days, is enough for a busy person to build or maintain muscle mass.

This article assumes a gym setting and at least at basic knowledge weight lifting techniques. Always start with a (compound) mass builder. And begin each exercise with warm up set (or two) with lighter weight and higher repetitions. It is assumed that you will do 8-12 repetitions. Dumbbell Bench Press 3 6 B1.

Dumbbell Stiff Leg Deadlift 4 12 B2. Dumbbell Step Up 4 12 Each Dumbbell Row 4 8 C1. Bicycle Crunch 4 22 Each C2. Oblique Crunch 4 12 Each Day 3: Full Body Workout for Busy People Exercise Sets Reps Dumbbell Shoulder Press 4 8 A1. Front Delt Raise 3 12 A2.

Rear Delt Raise 3 12 Chin Up 4 8 Dumbbell Incline Bench Press 4 10 Pull Up 3 10. You can take the minimalist approach to training and commit just 30 minutes, three days a week. You don’t need to skimp on your warm up, conditioning or strength work either. After each warmup, perform the workout moves one after the other as many times as possible for 20-minutes.

New to weight training? Follow the 6-Week Starters Workout. In this article, we tackle the first category. More specifically, we discuss everything you need to know about constructing and implementing one of my favorite workout routines—the 3-day split.

What is the best workout routine for me? If you want to build muscle, you need a solid plan. Without one, you’ll feel lost and unmotivated. Also a 3-day split is ideal for busy people, who find themselves always on the go, with little time to make it to the gym.

3-day splits make it easier for such people to find time in their busy lives to workout and keep strong and fit. There are a couple of amateur bodybuilders out there that use the 3-day split workout routine such as Russ. Regardless of how “busy” you are you still have 24 hours every day just like the rest of us. So prioritize.

If training two hours a day, five days a week isn’t ideal, simply pick a more efficient split. A workout is only as good as it’s execution. Determine what you can realistically do. And then do it.

P.S. Unfortunately, most people like to train 3-4 times/week, even during the busy times and when they travel. This is a reality for people that work on the road a lot and find themselves in a different city every week or even every day. What I did for years is have an optional weight workout that. Day 1 is a moderate volume and intensity session designed to create a baseline for the workouts that follow.

On Day 2, you’ll crank up the intensity to build strength and prime your body for the third workout. Day 3 is a high-volume workout designed to induce serious hypertrophy. Because it’s so intense, you’ll do it on your last training day.

List of related literature:

I have tried many different schedules to complete this workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Figure 9.1 suggests days on which to do different types of workouts, but this pattern may not work for your particular lifestyle, job, facility availability, and training group.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

The programs included in this book contain four training days per week simply because it’s the number of days that most people want to train, and it works well for the masses.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The individual dedicates one day to an upper body workout and focuses on the lower body on the second day.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Three routines per day is an ambitious schedule, especially with a group.

“Advanced Yoga Practices Easy Lessons for Ecstatic Living, Vol. 2” by Yogani
from Advanced Yoga Practices Easy Lessons for Ecstatic Living, Vol. 2
by Yogani
AYP Publishing, 2010

Microcycle 3 increases frequency to 4 days per week employing an upper-body/lower-body split routine.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Alternately, you could do the workouts four times each, ending the program on Monday of the third week.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

He described ideal body types for different sports and also referred to the “tetrad system” of training a cycle of four days in which something different is done each day: Day 1 Prepare the athlete; Day 2 Intense exercise; Day 3 Relax; and Day 4 Moderation.

“Sports Science Handbook: A-H” by Simon P. R. Jenkins
from Sports Science Handbook: A-H
by Simon P. R. Jenkins
Multi-Science, 2005

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • This so far has been my favorite workout in this challenge!!! I really really enjoyed it!! Thanks!!:]

    And to anyone else doing this challenge, keep it up!!! Just one more day!! You can do it!!!

  • Really enjoyed these. Please would you do more 5-day videos. It’s great to know you are doing a balanced programme and to have the variety.

  • I love how “real,” you two are. So many videos have these military, all-or-nothing attitudes. You are realistic and challenging, which is a wonderful combination.

  • Love your videosall the elements you include are perfect. And your banter (makes me actually smile), tips and your sincerity are terrific. You guys have the BEST wko videos on YouTube. Don’t change.

    Burned 283c. Good day.

  • I really enjoy working out with you both! Real fitness from real people to real people. And you’re so cute together. Thank you so much for your awesome workouts. <3

  • Thanks to the WSJ I discovered your channel today. Great write-up. What a great resource. Have you ever considered a little less white screen and adding a subtle color? It looks like you guys are floating in air most of the time. Would be nice to have a little visual reference to floor other than the occasional shadow when you are actually doing floor work.

  • I saw yoga blend and thought it would be a fairly easy workout. Even in Child’s Pose my arms were shaking. 4 hours later, they are still shaky!

  • This is my second time doing this BUT this time I did it in 42 degree celsius (with humidity) and PMS. MUCH harder BUT still a ton of fun!!
    Every time you guys corrected form I thought “can they see me??” �� Thanks guys! ������

  • You guys actually make working out FUN! I finally found something I will actually stick with! Thanks for sharing these workouts with us! Have a great day!!!

  • I did day 4 too yippee! Ok it’s taken me 7 days to get this far. I’ll try to get day 5 done tomorrow otherwise I’ll be back in two days. Thanks

  • With the overheard press, I feel it in my forearms before I feel it in my shoulders/back. What should I be checking with my form to ensure I’m doing the movement properly?

  • at 30:05, if Daniel had been a little further behind, you guys would have formed a heart with your arms! That would have been so cute

  • Today I did something different. I challenged myself to do all the excersice without any weight. And I’m more than done with my arms as compared with the weights. If u don’t have weight, go tight your muscles and push really really hard. You’ll be done with your strength itself. Secondly, those mountain climbers were awful in the end. Haha thx FB ❤

  • Though this day sucked the MOST due to how sore I was their speech at the end, reminding you how you feel when you end a workout and how this should be your motivation made it worth it. I’m so glad I found this page.

  • Third day already!? I think this was a little easier than days 1 & 2 but as I’m feeling a little sore it’s still achievable which I’m happy about. See yas tomorrow. Cheers.

  • can anyone help me? I use FB videos by looking them up on YouTube and then connecting to my roku on my tv.. I want to purchase one of the 4 week programs but I don’t have a functioning computer or tablet.. are you able to access the purchased videos on a phone and then connect them to a roku?

  • Is it bad I mad it to day 4 before noticing that you guys were holding up your figures for what day it is, and not just for fun like jazz hands?

  • My wrist hurt so bad during the second part of the workout. Anyone knows how I can get rid of that pain? Should I do specific exercices to increase my range of motion? It always happens when i have to do push-ups, planks etc for a long amount of time

  • HA!
    Kelli: “Where you going?..”
    Daniel: “Oh!…got one more….”
    I just dropped dead. Come on Daniel, there’s a reason we’re both doing the easy version.

  • I really enjoy the scheduled workouts. Like the 3-day stretching or 5-day workouts. It makes it easy because I know what video I’m going to do each day! Thanks so much!

  • I made it! Now that it’s over though, I’m a little bummed, I was enjoying following it. For me upper body and this last day were the hardest, but I felt great after both of them. Also I relly liked day 4 as a self-contained workout. One of my favorite videos to do when I’m sore and tired and need something low impact is the total body yoga for strength and weight loss. Please more more videos like that!:D Until the next challenge!

  • I did 10*10 except for the last round cause it was body weight. I also skipped cardio parts cause I did HIIT yesterday.

    Workout complete 16.04.2018 5.15am #FB30

  • This really helped me! Also, here is a tip for people looking for more “weekly” challenges: do the whole thing over again! This is my second week doing so. Thanks again guys!

  • I just want you to know what a breath of fresh air both of you are! I can listen to your workouts over and over. You keep it real and down to earth. Other workouts are like listening to an infamercial and grade on my nerves. Thank you for being real life!

  • hey guys! this is my second time running through the five day challenge and I love it! I was wondering if this programme is okay to do everyweek?

  • Even though my legs were sore from yesterday I couldn’t wait to do todays’ workout because I know that once I get into it the soreness eases. See you tomorrow.


  • does anybody know where I can get those dumbells or what they are called exactly?… I’ve never seen some like these in Germany:/

  • This is my 6th or 7th time trying this challenge and this is also the first time I’ve done all 5 days in a row! Very proud of myself, thank you so much for these videos

  • I’ve done your workouts on and off for the past 5 years. As a working mom I really appreciate these “busy people” programs! I workout first thing in the morning and it energizes my day and makes me feel like I’ve accomplished something. Always sore the next days. Love the variety of all workouts you offer, both timing and strength wise.

  • Hey… I did your work out it was really good one… just that… I got fever after doing 4th days work out… why did I get fever is there any reason?

  • Thank you, guys.  You rule!  This was a good workout, I don’t have dumbbells, so I used my bands or just did the exercises without weight and it was still pretty challenging. I liked the yoga blend. These quick workouts are great for my schedule.  Thank you for getting up on a Saturday to do this and for giving these to us for free.  Shalon!

  • I was dreading this cause day 3 of fat burning felt sooooo long, but this was great! loved the exercises and speed, gonna feel those legs tomorroe-and they weren’t over day 1!

  • Whoo!! That was a great one!! Did this after another of their 20 minutes cardio and abs workouts! Thank you! #homeworkout #COVID19gymclass

  • I’ve been doing Fitness Blender workouts for over 7 years now, so have done many of them multiple times this one included! I have started to develop nicknames for some of the workouts I do most frequently…this is the ‘Sassy workout’ because of the amazing Kelli and Daniel banter haha!

  • Hi,

    I think that my favorite days to workout were day 1 and day 4. Day 1 was I think the most intense workout and it contained excercises that I’m more familiar with. I don’t know, I just felt like day 1 was the most challenging and exciting. On the other hand day 4 was a fresh start, it was something unexpected that taught me that you don’t need to do a fast workout in order to get strength, I felt that incorporating yoga excercises into the routine really made it stand out for me. Overall I enjoyed all, but those two were my favorites.

  • Nice warm-up, however, I found the exercises too distracting. It took me a couple of seconds to figure out the first one, and then it seemed too complicated for someone who isn’t strong enough, and by the time that I overcame the fear of joining in, it was almost done. I guess I will stick to more conventional routines.

  • I don’t think doing super heavy strength exercises after tababta hiit is a good idea. The chancd of injury is high. I’d prefer workouts where you do all your hiit, then a water break, then strength.

  • I dont understand how you do these swimmer exercises. I never do it right and end up looking like a flailing turtle trying to flip over. UGH lol

  • I love this five day challenge and keep coming back to it. My favorite part is laying on the floor at the end soaked in sweat and hearing Kelly say “This workout is complete.” I ❤️ FitnessBlender!

  • This 5 day workout challenge was perfect! I love the 30 minute workouts. If there is a 4 week program i am going to get it. i appreciate you guys including the low impact modifications because i can’t do jumps without feeling pain in my shins.
    I felt sorest after day 1 even though leg workouts are the easiest for me. The hardest was day 2 because my upper body is made of noodles.

  • I just finish my 5 days challenge it’s my second time I have been doing it, and I feel great thanks guys for your amazing work and encourage people to do work out at home. For me at this time I sweat more at the day 3 and 5.thanks so much.

  • Enjoyed that..the sweatfest here is real! Very challenging, but completed.. Thanks Daniel & Kelli..from a living room in England:-)

  • I love this challenge! No excuses, 30 minutes is perfect. Thank you so much! Please add bank payments to your website asap. I need more of those programs. �� You are amazing life-changing people, thank you again.

  • 2/2/17 Workout done! With a few mods (jackknife crunches with legs bent as my quads were still sore from Day 1; star jumps and rounds of applause, as these were still a challenge to do fully).

  • Hey Daniel and Kelli, need your guidance. Off lately whenever I do squats or lunges my back, esp the lower part hurts badly. And then later I start getting some spams all throughout. Am I going wrong somewhere?

  • These 5 day challenge is complete!!! thanks a lot guys, feeling great!!! hope you can releas more of these challenges. Love them!!!

  • Today’s was intense! Thank you so much for your work. I agree with all the other folks. You guys are great and I am so thankful for your awesome workout videos. Kelly, it was helpful when you counted down the last few seconds of the 10 second rest periods, especially for the ground ab exercises where I wasn’t able to see the video very well!

  • I’ve been doing your workouts for 3 months now and can definitely see some physique changes BUT more importantly the confidence and stamina it builds to face your day to day life. FOREVER GRATEFUL…As founder of the Olympics, Baron Pierre de Coubertin, said “The most important thing in the Olympic Games is not winning but taking part; the essential thing in life is not conquering but fighting well.”…I TOOK PART IN FITNESS BLENDER.

  • Hi Fitness blender, I love your workouts. I am a mom of a 20 month old baby and I want to get rid of belly fat. I have been doing this workout however my son was sick and I didn’t continue. Should I start from day 1 again? Thanks. And the best for you guys.

  • Before round 3, due to space constraints, I contemplated long hard what to substitute with round of applause and I came up with mountain that one is any easier lol. Great feeling after workout though! #workoutcomplete!

  • Day 3 & I’m going strong. I felt it in my shoulders and torso today whilst working out & in my thighs when cooling down. Thx & be back tomorrow. TCFN

  • Absolutely loved this workout, especailly the modified version of the routine. This is what is needed, everyone cannot do a lot of jumping. Thank you.

  • I am a huge fan of your workouts and do them almost exclusively! Question for you it seems like the calorie count of the “busy people” workouts is lower than some of your other comparable HIIT combo workouts. Not that it’s important, but seeing that big number at the end of the other workouts is kind of like a reward. These totals are not so big and I feel like I worked just as hard.

  • Ah guys, I’ve missed you!!! I joined a gym a year ago to ‘switch it up’ but I’m so glad to be back with you! Great workout and LOVED the power yoga. Bit like Piyo.

  • Finished this workout series. 2nd time all the way through. Could you make a 5-day series for people who get bored easily? The AAAAB formats kill me!

  • Every time during the cool down I think to myself that I want someone to love me as much as Kelli loves the downward dog pose!:’D

  • I’m going to burnout tomorrow? Not looking forward to it. However I will be chuffed when I complete the last day. You guys are a perspiration. Thanks.

  • by the 7min mark I was cussing and asking God who I pissed off to deserve this. Finally that last stretch, took me a min to get back up cos I honestly just laid there contemplating life. Lol. As of today I’m 275lbs, started at 295lbs Lost 20lbs since 6/5/17 my official workout/exercise date. It hasn’t been perfect but I always push myself to stay the course, I’ve let myself indulge some days but I always reset by finding better ways to adjust. What I have learned to far is, I like how I feel when I workout…physically there is not much difference because I still see the big girl, but mentally I imagine getting stronger, being healthier, feeling better in general. I promise you that’s the best emotion in the world, that of achievement when you doubted yourself for so long.

  • Ok having started with this 5 day challenge for busy people, I can’t get enough of it.  I started hunting and pecking for other videos and find that I like the two of you working together during the workout best.  You both inspire me and I find it easiest for me to do a workout in between the hard and easy.  I can watch both of you for form and know that I am doing it right. Please make more videos with both of you in them you are an inspiring and dynamic couple.  Thank you!

  • I loved this 5 day challenge! There’s something about having a set amount day challenge that really holds me accountable and makes me feel like it’s attainable. Can you please do more challenges?
    Thank you! ��

  • Thank you so much! I’m always drenched in sweat by the end which feels so good! I love how you guys include such a variety of workouts and get in all parts of the body over the 5 days! Will have a look at some more of your challenges and start a new one tomorrow! I’m hooked ������

  • Could I make a suggestion? Since getting into position for a chest fly is already difficult to do quickly, it would be better paired in a set where we didn’t need to change weights. Here, you’ve got it in the same set as a bent-over lateral fly, which is known for taking much lighter weight than other exercises (especially a chest fly). Thanks!

  • Awesome job guys, I really liked this workout because I started doing CrossFit and very intense workouts that I actually forgot that going at a slow pace can also increase your strength, Thanks for the workout, it is really nice that you mix it up a little bit and not always do the exact same workout.

  • More of these please! I love these half an hour work outs! They are perfect for my schedule. The five day challenge also really motivates me to stick with it! I would like more of these as I’m worried I’m doing the same exercises too much. I would love some more variety to choose from.
    Thanks guys these are the only videos I keep coming back to. They are always so fun! Thanks for helping me keep fit!

  • I may be a little late to the game, but I have to say I loved these videos. This is the first time in a long time that I felt compelled to come back every day for the program. You make it fun and the workouts really went by very quickly.
    One thing I would like to see is a program with less yoga moves/poses. I have a bad back and cannot do most of them.
    Thank you again for your awesome videos!

  • For the quarantine days and I can’t go to the gym (it’s closed too for the city’s rule), I get the chance to pull my mom to do my type of workouts and happy to get her fit together with me! Hopefully she can get used to more HIIT workouts. Thank you for this<3

  • The only thing about this one… i’ve done it 3 or 4 times now, I always have a hard time keeping up in the beginning strength portion and I sometimes have to pause and rewind to get my weight amounts changed up between exercises.

  • Thank you fitness Blender really enjoyed all your workout so much to choose from. brilliant seeing you both working out together nice to put a face to the voice.

  • I was so sore after day 1 and 2. Am glad I skipped a day before doing this. Though was not intentional but any which am sure I could not have managed even the low impact of this without giving my body rest. Thanks Kellie and Daniell for putting this together,

  • I’ve been working out with only this 30min-5days challenge for over one year. Not necessarily 5 days in a row, but for sure did more than 50 rounds. Just want to thank you guys about how much this changed my life in many aspects.

  • Thanks for the challenge guys really helped to follow a structure. I loved day 2 & 5 the best may make those a regular as Snowboard prep cheers!

  • I was so happy to know it’s a yoga day, despite that strength portion, because I am so sore from the last few days. Hope my muscles can get a bit of relief today before it’s tomorrow! Thanks, FitnessBlender!

  • Thank you so much for the free workout challenge. I know that you guys can’t do these things too frequently but i really apreciate it. As someone who has never really worked out like this before, choosing from all the videos that you have and kinda building my on workout plan can be very confusing, but with series like this i can focus on working out and not worry about doing something wrong and damaging my body

  • Hey Daniel and Kelli, thank you for all your hard work and motivation.
    Just one request if you can share details about correct form for sqauts, dead lift, planks, and other such technical forms.since three months I was doing squats in a wrong way resulting in knee and lower back pain. A facebook video corrected me. I skipped deadlift today, instead of doing in a wrong way. Appreciate all your help on this. I

  • HI! This is my 3rd 5 challenge 2013, lean & strong 2014 and for busy people. Love to workout with you the hole week. Thanks a lot!!!

  • It always shocks me how a thirty minute workout can either make my thighs or abs incredibly sore or make me sweat like a pig. Didn’t have the weights for the parts where we needed them but I definitely put in my best for the squats and the other exercises! No excuses! Thanks Fitness Blender:)

  • I pushed myself really hard and tried to do as many reps as possible during 20 second and I am sweating like crazy! Great workout, it was fun, thank you so much.

  • I used to feel so bad that I couldn’t do the workouts without any extra breaks but now I did this workout in like 63 minutes and I am like woah girl, you completed it. This shift in the perspective is just because of you guys. You always make me feel that it is okay to pause between sets and take an extra break if my body demands it and that’s what I do now. Love you for that, and ofc for all these free workouts. I usually don’t comment under YT videos, but you guys are really worth it. <3

  • Believe it or not I quite like this 5 day challenge because it pushes me to do consecutive days, not what I normally do. TCFN CU tomorrow

  • Every time life forces me to quit working out for weeks or even months, this 5 day challenge is my way back. It welcomes me back with open arms and by the end of the 5th day it’s like I’ve never quit!

  • The cardio in this workout definitely had me panting at the end but totally awesome and quick workout! Thank you as always for reminding us about posture and breathing it definitely sinks in and believe it or not sometimes I say it in my head before you say it so that means I’m learning something! Always look forward to Fitness Blender videos!

  • I love the way I feel after this workout! But does anyone else get terrible tailbone pain after it? I can’t even follow along with the toe touch stretches because I get this sharp pain in my tailbone when I bend over!:(

  • Just finished day 4! I love these workouts. Day 3 was soooooo hard for me to do. I am 61 and continue to TRY to work out everyday. I love-love these workout videos, especially the ‘workout complete’!

  • I didn’t like the burpees or the in and out (managed 2/12 sets). Even though my legs were a little sore this week, I managed to make them feel a lot easier as I used my ebike and left the car at home. Thank you for guiding me towards a healthier lifestyle.

  • I”m a bit OCD about hearing (and seeing where was it?) the “workout complete” so that made me laugh. Thanks for always putting that in, it’s like the prize at the end of working out.:)

  • I just did this for the third time but there’s been quite a break since the last time I did it. I got in decent shape compared to my highest weight and most sluggish body in 2014… I love these challenges because when you put a number on each day and there is an end in sight, it leads you to work toward a short, reachable goal of just completing this one challenge. By the end of the 5 days, you are closer to making daily workouts a habit. You start to make it part of your life subconsciously, rather than forcing yourself to talk yourself into it. Thank you Daniel and Kelli!

  • This workout was a struggle. I had to stop several times but made sure I made it up by rewinding and redoing it. I’ve been working out with yalls videos but this one was for sure a challenge!!!

  • Ok done have you thought of showing us a a day meals for both of you to give an Idea of nutritional I know told us but seeing is the difference. TY

  • I really appreciate what you said about working out even if you feel a little depressed. Having hit our ultrabusy, stressful, midforties, depression is very real for my husband and me. Making a choice to workout rather than being led by a “feeling”, has had a huge impact on our mental health. Sometimes leaving the house to go for a run seems like a huge mountain to climb. But I CAN get up and put on a Fitnessblender workout even in my pajamas if that’s what it takes. Thank you for what you do guys. None of us can really thank you enough.

  • I have very weak knees and legs and this workout was absolute torture; particularly on lunges since I can’t seem to do the correct form. But I am a beginner so hopefully, as I do more of your workouts each day, I will lose weight and get my legs stronger. Thanks a bunch!

  • Sometimes when she says “start it up” I think she’s saying “suck it up” and I’m like jeez Kelli okay I wasn’t complaining THAT much ��

  • I’ve done this 5 days for busy people before, I do your workouts 5 days a week, and I can honestly say my bottom has never hurt like this before �� I’ve been upping the weights a little to push myself, only to 5kg because that’s the biggest one I have, but wow, I mean ow, my bottom!

  • I love stretching after doing your workouts, even if I am sore the next day. I know that I would be moving very stiffly if I didn’t do them. Thanks.

  • All I got to say is OW. Got through it though! What did Daniel mean when he said if you had bad hips you don’t want to do the outward deadlift? Is it worse for your hips?

  • I just stumbled upon you and thank you! I’m in a place where I want to get healthier and this week has been getting exercise in. Loved it! Thank you!

  • Hello from Honduras, Fitness Blender. I wanted to let you know I do your workouts regularly and have never felt better. I used to run sooo much. Now I get my workout done in half the time AND my body is in better shape. I just came back from a vacation, so this 5 day challenge is exactly what I need to get myself in my regular routine once again. Thank you for such a great gift of health that you give us! Love both of you.

  • it’s so nice to hear you laughing together, always ligthens up my mood!:)
    however since i can’t hear you talking because of my panting, i like to imagine that you’re jokingly laughing at yourselves about how cruel and dumb these exercise choices were.
    this routine was great, keep it up!
    love fitnessblenderfamily <3

  • Found your videos two months ago, first people who keep me motivated for that long! And after 2 months and after THIS workout, my Fitbit finally got almost as close as the calories burned by the harder version of your videos! 34 calories difference! I”m very proud I feel how i get stronger day by day! Thanks guys <3

  • Was bumping that new J. Cole ATM video on rpt while working out to this. Count it up! Count it up! Count it up! COUNT IT! #ColeSeason

    I did 10*10 for the weightlifting sections. Workout complete 21.04.2018 4.49am #FB30

  • I feel I can push myself so much more with these 30-minute circuits than the longer ones. These make me feel so much more out of breath.

  • Oh man these workouts are a blessing/curse for my legs! I do find myself getting tired later in the workout as opposed to so early on so consistency is definitely key! Please more workout challenges!!! Maybe a meal challenge in the future too??

  • Well balanced routine. Sorry to state, I hate when any routine comprises equipment. Skipped the second day for this one. Thanks once again.

  • This is such a fun workout because of your laughter! �� Love your mini conversations! ♥️ I didn’t wanna workout because my arms freakin hurt from yesterday’s routine!

  • Today’s my birthday, and I decided to give myself the gift of completing day 3. Thank you! That was definitely tough! See you tomorrow.

  • How long can we repeat the same 5 day workout challenge before we need to switch it up? Idk. If I’m not wrong I heard somewhere from them your body starts getting comfortable with the same workout if you don’t switch it up after some time.

  • One of my favorite workouts.  Great for early morning, light on the knees (my problem-need low impact everything), good quick upper body and yoga stretch.

  • This one was perfect for burning off that quarantine energy. It’s been hard not going to the gym and this was a perfect combination of strength and cardio without any equipment. Thank you!

  • I absolutely love you both!
    I had my second babe almost 1year and half ago.. I wanted to lose the weight but was struggling. I am so happy I found you both! You make working out so much more! My 4 yr old even joins in! Thank you! Keep up the great videos! ��

  • I saw someone do this and thought it was really cool that they kept up for so many years so im gonna try it too: 30/3/2020 5:25pm:)

  • Y’all have no idea how you’ve changed my fitness level. 2 years ago I was using a knee brace on both knees to do workouts. I was only doing your kick boxing workouts because my knees were too weak to handle HIIT and lower body strength. Today I workout with NO braces, and I’ve tackled HIIT workouts I never thought possible. I’ve embraced weight training and actually like it more than I do cardio. (Crazy coming from someone who ONLY did cardio her whole life.) I’ve purchased one of your workout plans and I’m begging…PLEASE make another 5 day challenge like this!! I would buy it!!! Love y’all! ❤️❤️

  • 1. Bicep Curl (Kelli 12 per hand, Daniel 20 per hand)
    2. Overhead Tricep Extension (Kelli 12, Daniel 15 per hand)

    3. Overhead Press (12/9, 25/20)
    4. Dumbbell Drop

    5. Bentover Ventral-Lateral Fly
    6. Chest Fly (15, 25/20)

  • I’ve been working out to your videos for a few years now (I started with the ones where kelly was the only one in the videos-sorry about the favoritism ��) but I love y’all now! It’s so funny how you bicker a little and make jokes together. Thank y’all for motivating me everyday!

  • I 100% didn’t feel like doing this today but I forced myself to do it and I’m glad I did. I didn’t do as well as I did on the first two days but that’s okay! I’m going to finish this challenge this week and then repeat it next week as well! To anyone scrolling through the comments feeling doubtful: Trust me you can do this and you’ll feel so much better when you do. Even if you don’t feel like you pushed yourself enough or that you didn’t do as well as you wanted to, (me right now hahaha) at least you completed the workout! You did it! It’s all the more motivation to push yourself harder next time.

    Random little rant there but I was feeling motivational so whatever ��

    Thank you Fitness Blender for doing what you do, you make the workouts fun and positive! I’d never been able to find the motivation to workout until I started watching your videos. Thank you so much ❤️

  • Love fitness blender!!! I never thought I was going to be able to do HIIT because of my knee pain. Thank you for the modifications! Every workout is a challenge.

  • Took me 8 daysbut I did the 5 days! Whoo hoo. Gonna find another challengeor maybe just do the 5 again. I really like the 30 minute session. I can never get more than that in, these days. Thanks guys. Your’e the only exercise you tubers that i watch.

  • So I’m guessing that the way you guys structured these 5 day workouts butt & thighs, upper body, hiit and abs, stretch and yoga, upper body, butt and thighs that’s how a regular workout routine should go? If that’s the case I want to thank you guys for creating this. Either way even if it wasn’t I’m thankful for your awesome workouts. I honestly haven’t really hada routine to go by. I normally do three days of upper body and three days of lower body every week and honestly I’m not sure of that’s a good way to train. I never know how to fit in total body workouts or HIIT or Cardio into my routines. Now that I see this I have an idea now. Thank you again and GOD Bless.

  • My heart rate monitor (runtastic) says I burned 251 calories doing this routine…could that even be right?? It normally gives me a # within your range provided.

  • You guys are lovely:-) I have done this 5 day challenge several times, and the positive energy you guys have is just beautiful. Thank you for making these videos

  • I just found ur 5 day challenge. Totes fun & fairly easy. I was really sore in my upper body though. Could you do more of this type of workout? Maybe a 2 week challenge, because it’s really motivating. Thanx

  • Thanks for providing the free 5-day workout challenge for busy people. I’m a teacher, and during this difficult time, stuck at home, it’s nice to be able to find something free that helps me stay a little in shape.

  • is it ok to complete 5 days workout in 9 days? BTW did the last day during fast.
    i have hyperthyroid and had still birth 2 months ago so doing this for the first time. mentioned physical conditions so that you know am weak and it is really hard for me. yes it helps to push away all the negative thoughts.
    Please suggest me any workout from your list to loose weight during the lock down and Ramadan? There are so many to choose from:P

  • Really like these guys. I prefer Daniel’s calm authoritative voice and following Kelly work out. I especially like when Daniel says “and let her rest”

  • Just want to thank you guys.. I really needed this go get back on track after a maternity break.. I have awesome feeling after finishing this week ❤️

  • Years after years I do come to this wonderful workout challenge! It is easy to follow and D&K are very entertaining!! I want to say the pigeon pose at the cool down is the best!! Day 1 workout ��️‍♀️ complete.

  • I had a one day break between day 3&4. Last challenge day my body seriously struggled to keep up with Kelly. Day 3 my favourite. ��

  • I missed day 3 of this 5 day workout yesterday but I kind of enjoyed it today even if it was 24 hrs late. Sweat accomplished. Workout complete, my 2 favourite words.

  • Just finished the 5 day workout. Brilliant. I live in rural France where it’s hard to find workout classes. your videos have been my life saver. Just brilliant. Thank you

  • Done this after two months of being super busy! (I still am, but no more excuses!!). Literally almost puked, I had to stop for 15 minutes and then finished it like a pro. Thank you, guys!!

  • I’m starting a cleaner diet/fitness regime during quarantine in the hopes that I’ll come back into society feeling more energetic and confident day 1 is done! Thanks Fitness Blender!

  • Hey can u guys put d description below…at any other side bcoz as a beginner I hv to see ur nxt exercises on left top instead( which r not so clear though)as thy r hidden below behind d lines written when u r doing…spclly d ones tht r done on d ground…

  • I love this fitness blender…
    But I feel they are in their kitchen. Really annoying hearing them constantly.
    I am there for sweating and relaxing!!!!

  • I didn’t know I could sweat this much on a winter eve in India without jumping around! Man! Loved it!! Felt great after being sore for 3days! Day 5 tomorrow! Excited! ❤️

  • i used to have your app on my phone and can’t find it on app store anymore. i am sure it was you guys. if anyone reading this comment knows that app pls help!

  • This was so fun and cleansing for me! Thank you guys. I have become a big fan of your channel over the past few weeks. I was recently harassed in my local gym by another gym-goer, so I was not keen on putting myself back in that stressful environment. Your videos have helped me stay sane by letting me get a good workout in at home, and have honestly made me happier than any workouts I had been doing in the gym. Thank you so much.

  • On your free 5 day challenges I think you’re serially hard on leg exercises (quad bashing) but the abs get a pretty easy time of it but it’s great that you guys integrate so many back exercises into core workouts as they’re so often omitted from other YT core workouts that focus on abs. Daniel’s ‘Intense abs workout’ and Jeff’s Extreme or Expert level abs workouts remain my favourites for hard ab workout. Thanks for the daily kick start.

  • Really enjoyed this routine! Congrats on your 600th video! I am loving my fitness journey with Fitness Blender and even on days like today when all I want to do is stay in bed, I push myself to get up and work out and there are never any regrets. For future videos, I would love recipes perhaps? And maybe some band workouts for squat routines. Again, thank you Fitness Blender!

  • I love the 5 day workouts because it takes the guess work out of which exercises to put together and when to do them. But why…WHY…does YouTube have to play food commercials during the water breaks? #killingme ��

  • Day 5 was probably the hardest for me as there was a lot of HIIT. Day 3 was the toughest as my shoulders and torso were still tight even today but not as. Arthritis in my knees didn’t help. Pleased I managed to complete it. So thanks for all your encouragement. Day off tomorrow. TCFN

  • This was amazing! Every time I tried taking up fitness blender 5days challenge I failed to complete it. Something or the other happened and I had to discontinue. This time I completed this 5days challenge! It was, like I said, absolutely amazing!! �� I feel so good! So damn good! My confidence level increased a bit. I took before and after photos, now when I am comparing them I can see no visible changes in my body but that’s okay because I know I need to be consistent and continue working out for at least a month to see slightest of changes in my body! My current weight is 75, target weight is 60!
    Can you guys recommend what type of workouts should I be doing for faster results? I do eat clean and avoid junk food and sugar!

  • Oh guys I’m dying �� but happy after this workout, i feel my endorphins are high ������… You are so cute couple I hope Allah full your life with happiness… Best workout program ever. I mix mine between the hardest and the middle version…

  • Your day 3 my day 5. My shoulders were still tight from a couple of days ago, but it’s fine. That wasn’t so bad but I’ve got to remember to only have very light snacks a few hours before the workout; I’m sure you know why. See you in a 48.

  • This was the hardest day for me. Thanks Daniel and Kelly because through this five days, I lost 8 lbs. but I gained more confidence. Keep on inspiring a lot of people. Love your workouts. Gonna keep on doing them ❤️❤️

  • I’ve been on and off with many different workouts through the years but I always notice the most difference when I do FB workouts. My body is leaner, stronger, and I can handle so much more cardio. Thank you guys for awesome workouts and changing my body!

  • Loved it! This is my second week of different 5 day challenge and DAY 5 is my absolute fav. I think i love the combination of HIIT and strength the best. It drains me out in a really good way. Thank you guys for all these free 5 day challenges. Will start a new one tomorrow. May be a bit more tougher version. I can already see a difference in 2 weeks. Not in weight but my stamina and less bloated.:D

  • Hi!!
    Greetings from India,

    I have been following this routine for last 2 weeks. I am currently 84 kg and willing to loose at least 8 kg. I am an eggiterian and currently following a simple diet.

    I have observed that instead of losing some weights, I have gained slightly. Is this because of weight training?? Is it okay?? Are these exercises enough for weight loss??

    Please help! After these, I am willing to take 5 day challenge as well.

    Thank you! You guys are awesome!!

  • Ok, I missed it yesterday, no great excuse but I did it today; yay! Will tell myself that I need to return tomorrow for day 3. BTW my thighs were tight yesterday & even a little today. Great workout again.

  • Just finished this workout! Although I had to stop the video once because I was feeling dizzy, I completed it after the break. The kind and sweet aura of the two of you kept me going! I can’t wait to finish the whole 5 days challenge. Am planning to repeat the series for a month, and hopefully by the end of the 30 days I won’t have to stop for a break. Thank you so much for such amazing, inspiring and helpful content.:)

  • Day one, my butt and thighs were sore. Day 2, butt and thighs were still sore, but my lats were also a little sore., Day 3 my shoulders were sore, butt and thighs were finally recoveringa little soreness in my arms. Today, I could have done more leg workhad very little soreness at all, but enjoyed the upper body strength training. I found myself getting a little trembley during a couple arm exercises. I will probably feel it a little tomorrow, I’m thinking mainly in my bicepsI actually workout at least 6 days a week, (alternating 2-5 mile runs and 4.5 mile hikes dailyas well as one of the FB 10 minute warm up vids, and once a week one of Kelly’s total body strength vids)I have been laying off HIIT for many months because it’s been great seasonal weather, but going back into 115 degree days, I will be watching daily again! Day one, for sure, so farhas been the hardest for me. I don’t think I burned nearly as many calories as I do with running and hiking, but definitely think I built more muscle in these work outs. Day 1, I wanted to do a run afterwards, but my legs were jello.

  • Hey, for the bicep curls, why do you guys hold the dumbbells in different positions? Kelly is holding the palms facing each other and Daniel is holding the palms facing upwards. Does it use different muscles this way?

  • Since yesterday i had no time, im doing day 4 today. But i do want to end this challenge this week, so is it fine if i do day 5 also today?

  • day 3 DONE ^^
    feels great even after 5 years ^^ thank you so much fitness blender for all the amazing workouts:) and we love you so much

  • Hi Daniel and Kelli!
    As a recovering athlete who doesn’t have a gym membership, your workouts have been a tremendous blessing! They are challenging, efficient, and I really enjoy doing the workout with you (it’s more engaging!).
    Day 3 was the most challenging. I enjoyed the variation of the the workouts each day. My legs are the most sore muscle group. My inner thighs and quads are the most fatigued. I see and feel noticeable difference of strength in my legs and arms.
    As a barista I am on my feet all day at work, and yesterday, (after day 4), I felt stronger throughout my whole shift.
    I think the upper body will be more challenging for me once I buy some heavier weights. I appreciate all the opportunities to do plank position workouts. My arms are becoming much stronger because of it!
    Keep up the good work!
    I’m praying for your family:) <3

  • I love your workouts, I did the five day challenge, it was awesome!! I’ve been following your workouts the past 3 weeks along with this challenge and eating clean…. I’m so proud to share that I’ve lost 10 lbs this week. Thank you for these awesome videos!!
    -Letty G. (this is my hubby’s account)

  • I started working out on 4/22/18 I weighed 240 pounds. I workout to your videos Mon-Fri and ride my bike on Saturdays. The last few months I’ve been doing your five days challenges weekly. I’ve lost 45 pounds and feel great. No tricks or magic supplements, just exercise and eating better. I’m looking at some of your 8 week programs on your site and am excited to try them out. I recommend your videos to everyone who asks me about my success with losing weight and getting in shape. You two have such great chemistry in your videos and it makes is a blast working out with you. It is nice having low impact versions to follow along to, even if I don’t need them. *****5/5

  • I LOVED this 5 day workout challenge!!! I would love to see more of these please! Before having my twins 8 months ago i had the time luxury (and fitness) to do something every morning and some evenings mixing it up from running to dancing classes to going to the gym and sometimes home workouts. Pregnancy and motherhood has really challenged me to find time and motivation to get back into finding my fitness again as i am stuck here at home unless i take my twins for a walk with me (which i try and do when it suits their schedules)

    Through this 5 days i have discovered 30minutes IS achievable at home. Taking the option away from me about “what to do today” and having it set out made it even more achievable.

    Thank you!