New Year Workout Challenge Day 3: 20 Min HIIT Cardio NO REPEATS Power Shred

This HIIT Cardio workout is designed to elevate your heart rate, boost conditioning, and push your endurance — all in a short, efficient format.

No repeats. Two blocks of work. Just focused effort and full-body movement.

This session pairs perfectly with today’s upper body strength workout, or can be done on its own when you’re short on time but want to sweat.

WORKOUT DETAILS
✔️ HIIT cardio focus
✔️ Warm-up included
✔️ 2 blocks of work
✔️ 10 moves per block
✔️ No repeats
✔️ High-energy, efficient conditioning

The Workout:
• 30 seconds ON / 10 seconds OFF
• Move continuously through each block
• 1-minute break between blocks

EQUIPMENT
• Mat
• Your amazing body

WORKOUT
Block 1
• Squat + Knee
• Shuffle
• Drop Squat
• Burpee Kick
• Foot Fire
• Jumping Jacks
• Ankle Taps
• Thrust
• Bicycle
• Jack + Jump

Block 2
• Squat + Kick
• Skaters
• Power Jacks
• Burpee Jack
• High Knees
• I-Jacks
• Lateral Lunges
• Lunge Jumps
• V-Tucks
• Squat Jumps

🔥 HOW THIS FITS INTO THE 4-WEEK CHALLENGE

HIIT days are programmed to:
✔️ Improve cardiovascular fitness
✔️ Increase calorie burn
✔️ Build mental toughness
✔️ Complement strength and Pilates sculpt days

You don’t need long workouts — you need effective ones.
Strong. Focused. Finished.
That’s how you close Day 3. 😅

POWER SHRED CHALLENGE:    • POWER SHRED: New Year Challenge 2026 - Week 1  

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With strength and grace,
Michelle

DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.

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00:00 Intro
00:52 Warm-up
04:17 HIIT Cardio
19:03 Stretch