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45 Minute HIIT Strength and Cardio Workout


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Get a total body workout in just 45 minutes with this strength and cardio workouts. You’ll need just two dumbbells, but you may also use chair or bench for some modifications. This routine includes both a warm up and a cool down. Ready. Set. Let’s go!

HIIT Strength and Cardio Workout

Warm Up
Overhead Squat
Standing Arm Haulers
Multi-Planar Lunge

Strength Training Workout
A1: Bulgarian Split Squat + Row / Split Squat 3×8
A2: Reverse Curl + Overhead Press 3×8
B1: Sumo Deadlift w/ Pause + Upright Row 3×8
B2: One Arm Push Up from Bench / from Wall 3×8
C1: Dumbbell Clean Reverse Lunge / Front Squat 3×12
C2: Tricep Popups / from Knees 3×8
D1: Self-Supported Rows 3×8
D2: Elevated / Pike Push Up 3×8
E1: Squat to High Pullback 3×8
E2: Leg Raise + Dumbbell Chest Press / Knee Raise 3×8

Cardio Workout
Scissor Jumps / Switch Jumps
Bear Plank Walkout w/ Pushup / No pushup
Skaters / Lateral Juke
Bear Plank Box Walks / High Plank
Broad Jump + Hop Back / Hop Forward & Back
High Plank Elbow to Knee / from Knees (kickback)
180 Squat Jumps / 180 Squats
Bear Plank Updowns / from Knees
Runner’s Skip / Runner’s Stepback
Crab Reach / Rest in Between

Cool Down
Chest Opener
Upright Row + External Rotation
Toe Touch