Shred workout tables are set to the intermediate level. For the beginner or advanced levels use the Modified levels table below to determine proper exercise duration and rest times.

Some equipment may be needed during these workouts may be light dumbbells or water bottles/jugs or resistance bands or ankle weights or a basketball or weighted ball or cardio equipment like a treadmill or stair climber or jump rope.

Just keep in mind that everything can be substituted with what you have at home.

7 minutes as many rounds as possible (AMRAP) // REST 2 MINUTES, THEN MOVE ON TO NEXT SET

The Exercises


  • 10 Push-Ups
  • 20 Walking Lunges (Total Steps)
  • 30 Jump Rope Singles


  • 5 Burpee Box Jumps
  • 20 DB Push Press or Pike Push-Ups
  • 15 Ab Mat Sit-Ups


  • 15 Air Squats
  • 10 Kettlebell or DB Swings or Burpees
  • 60 Sec Plank


1/4 mile walking lunges on treadmill (1.2mph) or outside or around the house (400 meters)


3,000-5,000 steps to your day in the form of extra walking or activity

Comment below with how you did and how long it took you!

Push yourself to become 1% better every day!

For more workouts like this, check out our members portal HERE.

And as always, have fun, work hard, and stay shredded!

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