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45 Min HIIT Tabata Workout with Weights


Intermediate Difficulty Advanced Modifications provided
intermediate workout

If you’re looking for a workout that will absolutely kick your butt, then look no further! This hiit tabata workout with weights only requires a pair of dumbbells and it’s great for both men and women. Use this routine to gain strength, improve endurance, and torch fat! You’ll perform 4 back-to-back rounds of each exercise with each round including 20 seconds of work followed by 10 seconds of rest.

Warm Up
One Arm Reach and Knee Raise
Pull the Rope
Straight Kick + Twist

HIIT Tabata Workout with Weights

Squat + Row
V Sit Fly / Feet on Floor
Staggered Overhead Skiers / Parallel Skiers
One Arm Press + Side Lunge / + Lateral Squat
Piston Push Pull
One Leg Iso Hip Up + Chest Press / Two Legs
Archer Plank Row + Press / from Knees
Reverse Lunge + Twist + Halo
Reverse Curl + Knee Raise
Front Squat + Rotational Press
Bear Plank Reach Through Fly / from Knees
Dumbbell Earthquake
Dumbbell Hold Leg Raise / Knee Raise
Staggered Push Up / from Knees
One Leg Wall Sit / Wall Sit

Cool Down
Wall Overhead Lat and Trap Stretch
90-90 / Pigeon
Cat / Cow
Posterior Shoulder Stretch from Fours