Circuit #1

• Side Plank Hold (left)
• Knee Tuck (left)

Modifications: To advance the side plank hold, lift your top leg. To modify the knee tuck, march instead of hop.

Active Recovery: V-Sit

• Side Plank Hold (right)
• Knee Tuck (right)

Circuit #2

• Single-Arm Plank (left)
• Straight Leg Bicycles

Active Recovery: V-Sit

• Single-Arm Plank (right)
• Straight Leg Bicycles

Circuit #3

• Side Plank Hold (left)
• Bronco Kick

Active Recovery: V-Sit

• Side Plank Hold (right)
• Bronco Kick

Circuit #4

• Single-Arm Plank (left)
• Lateral Shuffle

Active Recovery: V-Sit

• Single-Arm Plank (right)
• Lateral Shuffle

Finisher

• Plank Walkout To Pushup (ladder): 90 seconds

You’ve completed all the HIIT workouts—yay you!—but the Women’s Health+ Ultimate HIIT Challenge isn’t over yet. Up next:

Day 6: Group Fitness Class

Tomorrow, lean into joyful movement with a group fitness class, whether that’s a run club, aerobic exercise class, or Pilates class. If you don’t want to partake in a group fitness class, you can always opt for steady-state cardio instead, Kasen says. She recommends brisk walking, light jogging, or cycling at a moderate pace for 30 minutes with the goal of reaching “Zone 2” cardio, which is roughly 60 to 70 percent of your maximum heart rate. (A fitness tracker can help you measure this, but you can also estimate this by thinking about your “rate of perceived exertion” or RPE, which should be at 6 or 7 out of 10.)

Day 7: Active Recovery – Yoga

You’ve put in a lot of hard work throughout this week-long challenge, so thank your body with some gentle active recovery today. Kasen recommends doing yoga, like this 20-minute recovery flow from Yoga with Adriene, to stretch your muscles, but if that’s not your jam, you can do steady-state cardio instead.

Wanna HIIT repeat? Click below to hop back to the beginning of this challenge whenever you’re ready:

Lower Body Bodyweight Workout

Upper Body Dumbbell Workout

Total Body Dumbbell Workout

Upper Body Bodyweight Workout

Lindsay Geller is the lifestyle director at Women’s Health, where she oversees the Sex & Love, Relationships, and Life sections and manages Women’s Health+ content. She has 10 years of experience covering sex, relationships, health, fitness, and general lifestyle topics for print and digital publications. She currently lives in New Jersey with her husband and loves going on runs around her local park with her rescue dog.