Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

30 Minute Reverse-Age Fitness Test Workout (12 Tests) (Music)

FULL BODY HIIT (Updates Daily) • 25-Mar-2026
50 comments

Download Guide Here: https://millionairehoy.vhx.tv/30-minute-reverse-age-fitness-test-workout-12-tests
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 471
Weights Used: 20-35lbs [9-16kg]
Intervals: Varies

Workout Breakdown:

Warm-up
01 - Boxer Shakes
02 - Alt Step Jacks
03 - 1-2 Step-Over Squats
04 - OH Rev Lunges
05 - Walkouts
06 - Best Stretch L
07 - Best Stretch R

01 - Burpees Sprawls (60 sec)
02 - Biceps Curls (60 sec)
03 - Push-Ups (60 sec)
04 - S2S Goblet Squats (60 sec)
05 - Alt Reverse Lunges (60 sec)
06 - Low Plank Hold (2.5 min)
07 - Standing Shoulder Press (60 sec)
08 - DB Deadlifts (60 sec)
09 - Kneeling Rows (60 sec)
10 - DB Hip Thrusts (60 sec)
11 - Sit-Ups (60 sec)
12 - 3-Station Sprints (3 min)

Cool-Down
01 - Hug & Love Raises
02 - The Windmill
03 - Malasana
04 - Cat Cow Circles
05 - Alt Pin the Needle
06 - Walk the Dog
07 - High Pigeon L
08 - High Pigeon R
09 - Alt Scorpions

My HR stats: https://flow.polar.com/shared2/7ea155b58f0cc047918d762072c957d3
Tip Us: https://buymeacoffee.com/millionairehoy

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.

Tags
2026, HIIT, Strength, EMOM/AMRAP, Themed, Abs Included, Advanced, Total Body, Dumbbells, Music

Up Next in FULL BODY HIIT (Updates Daily)

  • 30 Minute Beginners Cardio Core Circu...
    31:39
    30 Minute Beginners Cardio Core Circu...

    30 Minute Beginners Cardio Core Circu...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    119-263

    Equipment Needed:
    No Equipment

    Level:
    Beginners

    Workout Breakdown:

    Warm-up

    Circuit 01 :
    01 - Butt Kick Jacks
    02 - High March
    03 - Side Jab Uppercuts
    04 - Shuffle Taps
    05 - Stutter Step S...

  • 24 Minute INTENSE Full Body Tabata Wo...
    25:35
    24 Minute INTENSE Full Body Tabata Wo...

    24 Minute INTENSE Full Body Tabata Wo...

    Equipment Needed: No Equipment
    Level: Advanced
    Calories Burned: 425
    Weights Used: None

    Workout Breakdown:

    01 - Arm Swing Jacks
    02 - Hero Tap Lunges
    03 - Power Squat Windmills
    04 - Hi-Low Standing Twists
    05 - 1-2 Butt Kicks
    06 - Switch Feet Ham Scoops
    07 - Stack Push Burpees
    08 - Plyo Heisman ...

  • 30 Minute Intermediate Stepping Cardi...
    31:17
    30 Minute Intermediate Stepping Cardi...

    30 Minute Intermediate Stepping Cardi...

    Equipment Needed: Butt Bands/ Mini Bands
    Level: Intermediate
    Calories Burned: 382

    Workout Breakdown:

    Warm-up

    01 - Base Step
    02 - S2S Push Off Step
    03 - Strike-up Step
    04 - Back Pull Step
    05 - Dbl Side Knee Step
    06 - Toe Tap Step L
    07 - Dbl Side Knee Step
    08 - Toe Tap Step R
    09 - S2S Front J...

50 Comments

×