Day 1: Lower Body Tempo Strength With HIIT Circuits
FitnessBlender- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Lower Body
- Est. Calories
- ~244 kcal
Slow-tempo lower body strength paired with HIIT cardio bursts: a 3-2-1 tempo circuit that builds tension without heavier weights.
Day 1 of the Level Up with Tasha 5 Day Challenge also works as a standalone workout. A six-exercise lifting circuit uses a 3-2-1 tempo: three seconds lowering, a two-count pause, then a one-second drive back up, so time under tension rises without heavier weights. High-intensity cardio bursts round out the session, which runs about 41 minutes.
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Equipment setup
Who Is It For?
Experienced exercisers with a few dumbbells who want a challenging lower body session built on tempo, not heavier loads.
Who Is It Not For?
Not for beginners or anyone with no weights at home, since the 60-second work intervals need a manageable but real load.
Key Benefits
Builds lower body strength through extra time under tension, with cardio bursts adding a heart-rate challenge.
Things to Keep in Mind
Use about 60 to 70 percent of your max weights, keep a lighter backup pair close and protect your knees and lower back on every slow rep.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session