A Step-by-Step Workout Routine Guaranteed to Make You Sweat 

Developing an effective exercise routine is a huge part of your overall health and focuses on many different unique factors. For example, an intense workout plan like high-intensity interval training (HIIT) can help you exercise more effectively, reduce body fat, balance your heart rate, improve your blood pressure, and make it easier to keep your blood sugar and insulin sensitivity strong.

Over the years, the guaranteed sweat workout concept has helped many people get into shape quickly and efficiently. It focuses on utilizing intense workouts to keep your body sweating — a state at which you’re definitely burning calories and getting into shape. It’s one of those routines that takes some work to master — but once you do, you should be able to transform your body for the better.

In this article, we’ll help you create a step-by-step workout routine utilizing this concept. We’ll examine some warm-up routines, discuss HIIT concepts, help with your core and ab work, improve your cool-down and stretching techniques, and provide general tips. In this way, it should be fairly easy for you to improve your routines and get to the point where you feel comfortable working out.

Warm-Up and Mobility Exercises

Any worthwhile, intense workout plan needs warm-up and mobility exercises. In this section, we’ll help you create a step-by-step workout routine for your body that will make the early stages of the guaranteed sweat workout easier. When you’re done, you’ll have an effective exercise routine.

yoga students in class

Dynamic Warm-Up Exercises

A great workout should start with dynamic warm-up routines that get your blood pumping and your body active. Simply standing and stretching is nice and all but really getting your body active will help make your workout even more effective. Here are a few workouts to consider:

  • Bodyweight Squats: Carefully stand with your feet hip-width apart and lower yourself down towards the ground slowly, keeping your core tight and your body balanced.
  • 90-90: Sit on the ground and hold your right legs at 90-degree angles while you sit up, tall and straight, and carefully place your hands on the ground for a nice, tight stretch.
  • Bird Dog: Get on all fours, keep your knees under your hips and your wrists below your shoulders, contract your abs, and raise each leg and arm alternatingly to work out the core.

Mobility Drills to Keep Going

The best mobility drills can keep your sweat coming and improve your overall workout efficiency. It’s typically best to work out at least 75-150 minutes a week to get maximum sweat and get the best benefits from your routine. These mobility drills can ensure your body stays strong:

  • Single Leg Supine Rise: Lie on your back and scoot up one butt cheek as you hike up that leg with your knee locked. Lift your shoulders off the ground gradually to work the muscles.
  • Single-Arm Kettlebell March: Put a kettlebell on one side of your body in the front rack position, brace your core, and perform standing marches while bending your knee.
  • Reverse Lunges: Perform the same steps mentioned in the previous exercise but step backward into a reverse lunge position, which is great for more advanced exercises.

High-Intensity Interval Training (HIIT) Circuit

When creating a step-by-step workout routine using the guaranteed sweat workout concept, it’s important to create an intense workout plan that’s right for your body. For example, HIIT is probably a bit too intense for many beginners, though it makes an effective exercise routine for intermediate and advanced exercisers. That said, even newbies can adopt this concept in many ways.

For instance, you can create a HIIT circuit that utilizes multiple types of workouts that improve your health on many levels. A circuit includes multiple short and intense routines that focus on important parts of your body and work them up to maximum strength. Here are the three core areas that you’ll improve with your HIIT circuit and a few individual exercises that work well for each:

  • Cardiovascular Exercises: Cardiovascular routines like jumping jacks, burpees, and high knees are all important for your HIIT routine. Note that you can utilize whatever intensity works best for you to guarantee sweat and keep yourself active — adapt to what your body is saying to stay safe.
  • Strength Routines: Next, you need to cycle in routines like squats, lunges, and push-ups to increase your physical strength even further. Building up muscles can not only improve your overall workout ability but enhance your weight loss and boost your balance and minimize tripping risks.
  • Plyometric Movements: The best plyometric exercises can increase power and explosiveness and even provide metabolic benefits. These include things like squat lunges, burpees, clapping push-ups, box jumps, stairway hops, tuck jumps, and other uniquely focused routines.

A successful HIIT circuit should integrate several of these exercises executed in short and intensive bursts. Between each workout, you’ll have a brief resting period before you exercise again. The goal of HIIT is to get in all the workouts you need quickly and efficiently. Even better, HIIT helps to truly sculpt your body to perfection and can get you looking great for years to come.

an abdominal core workout

Core and Abdominal Work

Next in your guaranteed sweat workout are your core and abdominal muscles. Any intense workout plan must integrate routines for this part of the body — it helps keep your muscles strong and minimizes potential balance issues. Furthermore, it can even provide long-lasting benefits far beyond your initial workout period. Here are a few options you should use in an effective exercise routine.


Getting down on the ground into a plank is a powerful way to work your core muscles. Simply get on your hands and knees and keep your back level with the ground and as straight as possible. Tighten your core and ab muscles to get maximum results. For extra benefits, raise your arms and legs alternatingly to work the core even further and strengthen your muscles.


Few exercises can work your core and abs like crunches, as they focus heavily on specific zones and make it easier to strengthen them. Lay on your back and pull yourself up as if you’re doing a sit-up. Stop when you feel a little burn, go a bit further, and hold for several seconds. Alternate doing one on each side of your body and in the center to work out your core muscles as much as possible.

Russian Twists

The Russian Twist is an intense exercise that requires you to sit on your butt and balance your body into a V-shape. Keep your knees bent and your core straight as you hold a weight or kettlebell in your hands. Twist to the side at your core with the kettlebell in hand to work your muscles and balance. Increase your intensity by working your legs out against resistance bands around your ankles.

Leg Raises

Carefully raising your legs can work your hips, knees, and other parts of your core and ab muscles. Lay on your back on a comfortable mat, hold your arms at your side, and lift your legs up into the air. Hold them in various positions, including at a 90-degree angle straight up. Then, move your legs to the left and right to work your hips and keep them as strong and balanced as possible.

Cool Down and Stretching

By this point, your guaranteed sweat workout is likely getting you pretty energized and excited. However, a step-by-step workout routine eventually needs to come to an end. Thankfully, you can seal your benefits by closing your intense workout plan with a cool-down period. Any effective exercise routine should use cool down to keep your body strong and avoid injury.

Why Cooling Down is Important

Cooling down activities are designed to slow your heart rate and bring your body back to its pre-exercise balance. They also help your muscles relax after an intense workout — many workout injuries occur right after finishing due to stressed and tense muscles.

Typically, you’ll cool down for a few minutes at the end of every guaranteed sweat routine. Two or three minutes is usually enough and, by the time you’re done, you should feel sweaty but happy and ready to tackle another intense routine the next day — a sure-fire way to succeed!

Static Stretching Exercises to Cool Down

Static stretching is a great way to cool down because it not only helps your heart rate slow but also relaxes muscles you’ve worked intensively. If you’re interested in cooling down your body after an intense workout, make sure to try these cool-down techniques to keep your body healthy:

  • Spinal Rolls: Stand up straight and carefully roll down along your spine, allowing your arms, shoulders, and neck to relax as you draw your navel in towards your core.
  • Cossack Stretch: Keep your feet double shoulder-width and move your weight to your right leg as you move down into a squat. Rotate your left leg and hold for several seconds.
  • Squat to T-Spine Rotation: Start by standing straight and squatting down as deep as you can before raising your right hand towards the sky, pausing, and repeating on both sides.
  • Downward Dog: Get on your hands and knees and carefully push your body into a V shape with your butt in the air — the angle should be just under 45 degrees when done properly.
  • Spiderman Stretch With Cow Pose: Find a strong push-up position, bring your right knee up towards your right shoulder, and put your foot down beside your hand — push your hips up and hold.

Tips for Success and Progression

Here are a few tips that can make your intense exercise even better:

  • Stay Hydrated: Between each stage of your workout, stop and drink a little water to stay hydrated. You’ll be sweating a lot, so make sure you have lots of water or Gatorade.
  • Eat Healthy: Before and after your routine, make sure you eat rich meals that are filled with protein and healthy fats to get the energy you need to work out properly.
  • Recover Effectively: Give your muscle groups time to recover after exercises. For example, don’t exercise the same areas two days in a row, but give them at least 24 hours to recover.
  • Monitor Success: Gauge how difficult each routine feels every day, including how long it takes you to bounce back. Pay attention to your body to track how well you’re progressing.
  • Adjust Intensity: It’s best to slowly increase your exercise intensity by lengthening your routines several minutes a week, depending on how your body reacts to these changes.
  • Set New Goals: As your body strengthens, set new goals for success — these should be realistic and based on your current physical fitness and abilities.

Photo of author

Stevie Compango, CNSC, CPT

Stevie is Certified Nutrition Specialist and Certified Personal Trainer for the past 10 years. He specializes in mobility and chronic pain management. His methods have helped thousands of clients improve the quality of their life through movement.

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