Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

HIIT workouts are the fastest way to burn calories and this routine does just that! It will turn your body into a calorie burning machine. This is a great routine for both men and women. Just grab a pair of dumbbells and get ready to sweat.

HIIT Workout with Weights

Complete 2 Rounds of 50 seconds of each exercise:
DB Posterior Swings / Lighter Weight
Bear Plank Triceps Kickback / from Knees
Sumo DL + Curl + Press / Curl from top
Shot put + Split Squat / Shot Put Press
180 jump squats / 180 squats
Dumbbell Battling Ropes
Side Lunge + Curl / Lateral Squat + Curl
Crossbody Wood Chop / no Weights
Halos (around head like a whip) / Lighter Weights
Reverse Lunge + Curl / Split Squat
High Plank Dumbbell Transfers / from Knees
Mountain Climber / Modified
Bent Over Row + Reverse Fly / Lighter Weight
One Wall Sit Arms Overhead / Wall Sit Arms Parallel
V Sit Dumbbell Fly / Feet on ground

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a hit workout with weights this is a great routine for both men and women of a beginner all the way through advanced fitness level I’m going to be doing the intermediate to advanced techniques today and I you’re going to see me doing the beginner modifications so you choose which ones are right for you along the way sorry I don’t know why we just got together it’s been a long day okay so equipment you are going to need some dumbbells the weight that you choose is gonna be totally dependent on your fitness level just remember it’s always better to start light and work your way up you’re actually gonna see me using two separate oh that’s a weight so I’ll be doing some switching in between you have a couple you have a lighter pair and a heavier pair make this workout your own choose the movements that work for you now a warm-up is not required for this workout but if you’d like to do one and help reduce the risk of injury feel free to click up top where you can start our five-minute workout a five minute warm-up otherwise let’s go it’s what it would weigh try to stop talking let’s start working out okay we’re gonna do a dumbbell posterior swing we’re actually going to both do the exact same movement on this first one she’s just going to use lighter weight our feet are wider than shoulder-width I’m going to interlock my fingers this one is all about the hips start with a slight bend in your knees then it’s going to go but back but forward so you’re going to use your hips as a hinge and your arms are really just along for the ride so your butt goes back and then your butt goes forward I want you to try to bring those arms up until they’re parallel to the ground but again it shouldn’t feel like you’re using your arms to pull the weight up instead it should be all in your hips trying to keep a consistent slight bend in those knees along the way and I always like to give myself a little or get my glutes a little squeeze right at the top just to make sure I’m emphasizing those glute muscles back there and track them up at the top now you’ll notice we’re not counting any reps today we’re just going to complete as many repetitions as you can in a lot of time period so make this workout your own push yourself but it’s time work at a pace that you feel comfortable with good let’s go for five more seconds that’s it on this first one and three two one all right so we need just that one dumbbell again we’re going to the ground for the next one Claudia’s going to go a high plank on her knees I’m going to do a bare plank either way core is tight we’re gonna bring our elbow up or we’re doing a tricep kickback on this one arm only bending at the elbow so the lot going on in this movement see I have both knees bent trying to keep them at a 90 degree angle with Claudia’s bringing her hips forward keep your back straight either way on this tricep kickback you’re only bending at your elbow extending your arm back definitely trying to keep your shoulders square yes square round and parallel to the ground exactly and you also don’t let your hips sink nice and tight let’s switch sides here in five four three two one switch sides good elbow up and hit it good again this one get your legs shoulders core almost there let’s go last five seconds and four three two one and done okay we’re going to need your second dumbbell for the next one so go ahead and stand up with both dumbbells feet a little wider than shoulder width we’re going to start with the sumo deadlift weight back in your hips and down I’m going to curl on down here and then press where Claudia is actually going to come up and then hit her curl so I’m using my legs to help press up and I’m staying down here for a little bit longer right because I got to perform that curl long I’m down here where Claudia’s going to come up right away anytime we’re doing a sumo deadlift like this really emphasize putting your weight back in your hips as you sit down try to get your thighs parallel to the ground that’s the point you’re trying to reach good making sure to breathe keep pumping them out that was a few different parts on this one requires a little bit of concentration tration for sure anytime Claudia is quiet cheater concentrating or I’m hurting or she’s hurting entire who wants to talk while they’re hurting at me well you know part of the job I suppose keep it up guys are doing great let’s go ten more seconds on this one keep it up again another total body movement everything’s getting hit today you got it four five four three two one and done okay we need just one dumbbell for the next one I’m going to do a shot put Plus split squat split stance right hand up on my chin I’m going to do a split squat where I drop this back knee and I’m going to stand up and shot put press Claudia is just going to do the press you decide which one is right for you but notice how we’re rotating our bodies pivoting our feet and using that energy from our legs to help press the dumbbell up so again the name shotput press just like the Olympic event right so pretend you’re launching that shot put up into the air opening at the feet stay in balance yes definitely requires some concentration on this one for sure five more seconds on this side three two one ok opposite side so again the hand stays up at the chin you’re doing the squat drop the bolt knees until they’re at a 90 degree angle and back sorry guys little confusion on my part that’s okay I know this is a complex movement a lot of little moving parts going on here again you really have to concentrate right yeah I always hear people giving coach Kozak a hard time on comments about not being able to keep his balance and so on and so forth it’s like he’s got a lot going on well I’m also human I don’t don’t pretend to be perfect out there come on guys not perfect it’s getting better a little bit everyday just like y’all just working right here putting in the work let’s go home five more seconds that’s it almost there three two one and done no you can set that dumbbell down we don’t need any weights for the next one we’re gonna do either a 180 jump squat or 180 squat we’re sitting down weights under hips for doing a squat but at the same time hands are out we’re gonna pivot reach down look up I’m gonna jump Claudia is just going to come back up into the squat you decide which one of the two is right for you either way get that weight back in your hips on that squat pivot good one for not only core strength but also for core mobility good one right into the next I know legs are starting to burn this workout starting to work it’s okay how do we know it’s working keep it going let’s go 10 more seconds on this one almost there breathe and three two one zero nice alright moving into the battling ropes next so we need two dumbbells Pilates just going to use lighter weight we’re putting both putting our weight in both our hips and if you haven’t seen a battling rope actually performed before we’ll post a little video up here on the screen so you can see what you’re emulating but getting a nice little wave pattern going with your arms straight up and down working those shoulders good I’m not imagining it it’s not fun no it burns baby go ahead keep that weight back in your hips keep your core tight think even move when you’re doing great good about that time of the workout you start remembering and focusing on why you came here right what’s that goal you’re looking to accomplish focus on it that’s the only way you’re going to achieve it got to make it your focus 24/7 three two one whoo my well I’m going to do a side lunge plus curl next quad is going to do a lateral swap so I’m stepping out real big keeping both legs straight popping up curl Claudia is going to step to her side and basically perform a squat on the step so on this one keep that inside leg straight and we’re all doing one side first on the curl curl those pinkies in palms come up and breathe either way make sure you’re getting your weight back in your hips yeah it doesn’t matter which move you’re doing either way that’s going to be your key driving that hip back so you don’t have your weight way over your knee your hips are like the strongest muscle in your body let’s use them the three let’s go five more seconds on this side we’ll switch last one good okay hit it up opposite side now everybody big ol step up and curl another great one that isn’t just working strength but you’re also getting some good mobility and stability in at the same time working on that balance where can I get that nice stretch on the inner leg in her thigh all the way down you’re growing in gracilis you got one in the next guys breathe no it’s starting to burn we’re pushing through that we’re not going to listen to that burn today we are stronger than that burn let’s go five four three two one last one zero okay we only need one dumbbell for the next one and guys I’m losing it no dumbbells so sure that’s the modified version so we’re gonna load our legs we’re doing a diagonal cross body chop or Wood chop loading our legs reach it on the side we’re going to twist and then big power slow down twist look up explode down to the outside of your leg it’s getting a little pivot with your feet on the way up and then using that energy from the dumbbell putting it back into the ground and thrusting it down use that core boom big power again like your wood chopping hence the name woodshop good three big power engaging your core and your hips on every rep last one and let’s switch other side so your left up reach big power up reach big power good one right into the next your machine you can do this all day long good work way back in the hips every time you don’t want you coming forward onto the balls of your feet at all good fighting through that burn that shoulder burn you got it three two one ah zero nice we got next next we have our humps our halo so we need to one dumbbell claudia is just going to use lighter weight we’re coming around your head all the way around the head and whip down opposite side whip down opposite side whip down they’re keeping a little bend in those elbows again another good one for your shoulders back to back right here good use that core use your shoulders we’ll work together whoop straight down grabbing at the ends of each dumbbell for the each end of the dumbbell I should say good you got it keep a little bend in your knees and hips along the way good fighting through guys fight through all right here in the end let’s go last five seconds on this one breathe a little bend in the hips you got it – one last one zero good okay let’s grab both dumbbells for the next one I’m doing a reverse lunge Plus curl drop them back both knees at a 90 back up where Claudia is just going to go ahead and that staggered stance and she just going to drop her back me down into a split squat that’s right we’re gonna do one side for half the time and then we’re gonna switch legs so I’ll let you know I let you guys know when whichever version you choose really the key is to try to get both those knees to a 90 you can’t quite do that on the split squat that’s okay just know that that’s what you’re working for all right and we’re going to switch legs here you’ll get come back do this workout again you get a little bit better every time that’s how it works putting in the work and you’re going to see the progress you’re gonna see the results let’s go got put in that work though so what we’re doing right here work work work let’s go cue the Rihanna work soundtrack you know just kidding we won’t do that here good drop that back knee let’s go horrible song elbows are in only bending at the elbows on that curl don’t get a bunch of momentum involved five four three two one last one nice alright we only need one of your two dumbbells for the next one we’re headed to the floor we’re going to do a high plank dumbbell transfer Claudia’s going to do it from the knees I’m going to do it from up top so we’re reaching through grabbing the dumbbell we’re switching side to side so we have one arm on the ground at a time just moving that dumbbell back and forth it’s pretty simple in application but hit up leg catches up to you keep a little bend in both elbows along the way and again keep that core tight if you are doing the one from your knees like Claudia notice how she has her hips down to the have her butt way up in the air keep your hips forward and down so you’re basically drawing a straight line with your torso from your shoulders to your knees good that little bend elbows side to side core stays tight keep that belly button drawn in and keep breathing this isn’t easy one to hold your breath if you’re not careful and all of a sudden you wonder two minutes from now while you’re dying while you’re about to pass out so keep breathing we don’t want any breaks we want no video pauses we’re going to just going to keep fighting through this you and thousands of people home doing the same thing all fighting together let’s get it guys 5 4 3 2 1 okay dumbbells to the side moving into a classic but effective one we’re going I’m going to go mountain climbers switching cloudy’s going to do a modified version and I’m basically just doing a little toe tap right at the top but difference between the two she gets a little break in between where my feet have to go right back and forth anything you a little bit of a longer break but just slow it down a little bit nothing wrong with that again making this thing your own that’s what it’s all about core stays tight you got it good moving at your own pace whatever that is remember doesn’t matter how slow you’re going Silva happen everybody on the couch come on let’s fight guys fighting right here it’s where it’s getting hard that’s where you got to get tough mentally tough not just physically good fight and fighting let’s go ten seconds breathe you got it three two one and eat both Dumbo’s for the next one up on our feet combo move funny it’s just going to use lighter weight on this one bend over to 45 pensees them together going to row home back on our elbows down reverse fly so bent over row pull back in those elbows reverse fly yet a little bend in both elbows and then you separate and squeeze the middle of your back so two separate movement one two one two one into the next good and this one it’s nice to Majan on that reverse fly wrapping your arms around a tree keep that little bend in your elbows along the way good core stays tight weight in your hips one to the next you got it grinding through guys grind it through right here what do you made up put it out there whoo reverse flies are probably one of my least favorite of all time and of course usually those least favorites are your weaknesses oh yeah my back is always been my weak spot sore working on those weaknesses not avoiding them you got it let’s go last five seconds on this one almost done three two one and done okay Dumbo to the side no wait need it for this one you do need to find a wall though well I’m gonna go one leg wall sit with my arms overhead ha Claudia is going to do a two leg wall sit with their arms out other side you decide which variation here is right for you breathe and you’re not imagining things you just did that ridiculous and horrible reverse fly and now you just have an a3 on your arms up I know I’m like a terrible person terrible probably pologize who does this I’m not that mean in real life I promise but I tell you what you’ll be telling him a nice comment in about a month sweet if you’re doing one leg switch you got your shoulders popping there you go hey I don’t know why when it starts paying off and you’re getting the results it’ll all be worth it right Lulu think about the end result don’t think about the process think about what we’re moving towards where we’re going oh man I wish I could quit right now come on no quit in us don’t do it come on get that weight in your heels almost there 5 4 3 2 1 okay both dumbbells are needed for the next one Oh going to the ground we’re gonna Lionel fly back or lean back on a 40 hoops I’m sorry lean back on a 45-degree angle I’m gonna have my feet up Claudia is going to have her feet down it’s the difference between the two and we’re going to do a fly with our chest a little bit in those elbows ideally you’re leaning back on a 45 degree angle in order to do so really put your core to the test oh my goodness don’t ever if you can’t quite get there that’s okay do your best come back get a little bit better every single time you got it come on guys finish this round outs wrong finishing strong that little gold in your elbows ah stay focused try not to collapse core stays tight you got it ten more seconds that’s it breathe everybody breathe come on fighting with you you’re fighting with you right here five four three two one zero nice work is into the first round oh gosh all right so it’s a 20 second break in total we need just one dumbbell for that next for the next one we’re going back to the dumbbell posterior swing if you want to water towel down hose off you got a itch scratch it right now because we’re getting started here in five seconds let’s go halfway done it’s all here from here all in your head from here on out that’s it three two one posterior swing through the legs and forward interlock in those fingers remember this one’s all hips right using those hips as a hinge and as a lever go back and forward three so it’s really easy and tempting on this one to turn it into a squat we’re coming down every time don’t do that instead just start with a little bend in your knees and then maintain that same bend in your knee good your back straight head up popping those hips off the top I’m like Claudia said squeeze those glutes yes for this one you’re definitely to feel it in the back of your or your hamstrings for sure so that area in the back of your legs if you feeling a stretch back there as well another indicator that you you’re doing it well yeah when it right you gotta stretch in the back of your legs you’re probably using good form let’s go five four three two one okay to the ground I’m in a bear plank position Claudia is going to be on her knees we’re going tricep kickback again either from on the knee high plank or from this bear plank position you decide which one is right for you trying your best to keep your shoulders square I know it’s hard but so much stabilization going on but just focus on my form here trying to have my 90 degree angles all over the place only bend at your elbow on that tricep kickback it’s a good shelby’s on form whole swing here but instead just bend at that elbow nice you got it three five four three two one switching sides oh my goodness halfway I know not sure what’s hurting more my upper body on this one or my legs nothing don’t think about it no that’s right I think hurting that’s right I’ll see I knew I married this woman for a real good only Bend at that elbow one into the next go to your happy place it’s all mental on this one and this is the last one that you’re doing for the day that’s it last set of these right here almost there and 5 4 3 2 1 whew need both dumbbells for the next one we’re going to stand in a wide stance we got a sumo deadlift similar deadlift way back in the hips toes are pointed out curl press I’m curling and pressing at the top you decide which one of these two is going to be right for you today either way really put that weight back in your hips on that sumo deadlift keep your elbows in throughout the whole move nice and breathe just thank you yourself as a machine 1 rep into the next all looking uniform all looking the same no pain machines don’t have pain and all looking strong Oh looking strong and confident yes you got a great work everybody keep it up breathe let’s go 10 more seconds on this one that’s it then it’s just set strong finish it strong five four three two one zero good next when we just need the one dumbbell you got a shot put press Plus splits why or just the shot put for us you decide which one remember we’re pivoting using those legs core shoulders getting it all involved nice I’m starting to slip and slide over here you can tell it’s working something must be working for me right now good so it’s really complex move here so stay focused and every rep don’t let your brain wander off good focus on that twist and that movement whole body’s working together and switch opposite side you got it trying to take my wife in the face it’s what you like try to figure it out here I got it I got it this one’s throwing it a little bit of a curveball today you know what we’re just gonna have to come back and do this one again until we can do it perfectly that’s right it’s not about being right it’s about getting it right get it right putting in the work making the necessary changes nice good hope you guys can’t hear me I’m squeaking off it’s over here all over the place whoo let’s go five four three two one zero all right what do we got next Oh Dumbledore down 180 jumps 180 squats or squat jumps hands out the side I’m not jumping down reach you neither jump or squat up look back at your hand that’s in the air rotate working on that mobility at the same time that spinal mobility super important very often overlooked in the lot in today from strength endurance stability mobility posture hitting it all today this is a one-stop shop right here yes ma’am come on coz all everything you need right here efficiently put together for you good we left ten more seconds on this one Oh greed flying through five four three two one zero nice all right we need both dumbbells for the next one moving into those dumbbell battling ropes burning out those shoulders a little weight in the hips bending the elbows don’t have to get them going whoo we’re gonna finish strong today we’re hurting you’re probably hurting if you’re using appropriate weight we’re all going to fight together fighting through this thing because we know we have that goal that bigger goal that we want to accomplish only thing standing between us and it is finishing this workout let’s go whoo don’t stay in your own way let’s go come on your biggest obstacle should not be the one between your ears come on burn it out burn it up I was a good one five four three two one hello Oh side lunge and curl horrible or hey lateral squat and curl and a curl the top you decide which one’s right for you if you start at one and decide the other ones better that’s okay take this workout your own we just want you to keep moving don’t hit that pause button that’s our goal to just get through this come on you can do it right here getting a little bit better every workout getting stronger more confident you can do it right here three you’re doing the side lunge keep that leg nice and straight till a big ol stretch one into the next you got it switch other side keep it up and if you’re doing the squat with me here sure to put that weight back into your hips every time you don’t want to come forward onto your toes definitely not definitely a common squat mistake when you hear people say squats are bad for your knees usually that’s only if you’re not performing them correctly yep come on forward on you and your toes like this you’re right that’s not good for you again focus on Form you got like that exactly right here one to the next guys almost done five four three two one whoo only one dumbbell for me none for Claudia we’re going to cross body woodchop we reach down we load up big power reach up a little pivot big power down good so your power doesn’t come on the way up comes on the way down you’re thrusting chopping on the way down hence the name wood chops good every muscles getting hitting this one core legs shoulders you name it total body one boom one to the next let’s go five four three two one opposite side now no break load him up and chatter little twist and chop come on you got it guys don’t give up don’t slow down one into the neck my goodness even with no weights you’re really doing it right and you’re focusing on it it’s a brutal one definitely feels like rebel waiting room uh-huh you should try it with away really beautiful I’m good come on guys you got it five four three two one ah goodness halos one dumbbell needed hmm coming around whip opposite who is it – brutal shoulder ones back to back ha fight through everybody I’m right there burning with you you can’t tell from this pool a sweat underneath me come on you got it nice work guys alright guys let’s go but halfway through this movement this is the last time you have to perform these halos keep it going keep a slight bend in the elbows and your knees core stays tight oh yes you got it rock it out guys rock it out almost there five four three two one zero hi both gumbo please we’re going to reverse lunge + curl or hey split squat + curl you decide which one of these is going to be right for you dropping straight down remember get net well both knees actually to a 90-degree angle yes we’re gonna start on one side for half the time if you are following me try your best not to bounce that back knee off the ground it’s okay if it touches the ground they don’t bounce it woo say nice and control you got it right here guys stay focus not a lot left alright switch sides guys one wrap into the next you got it breathe good you’re a fighter you’re not a quitter remind yourself tell yourself I’m a fighter not a quitter supplies it not only your workouts but everything in life whoo right here use that mentality almost there five four three two one zero nice okay we’re going to the ground for the next one we only need one dumbbell high plank position Claudia’s gonna be from your knees we’re going high plank dumbbell transfer so that means reaching underneath switching sides with that dumbbell get that core tight this one’s definitely feel probably a little harder then they do the first time but a greater fatigue level here come on fighting through though don’t give up come this far now’s the time to push it into high gear it’s not the time to quit or slow down you got it right don’t let your dumbbell troll away from you whatever you do oh here dumbbell roll with me those who think they can do it and those who think they can’t are both right which one are you right here come on get after guys get after it breathe finishing strong you got it let’s go ten more seconds here that’s it just ten more seconds breathe five four three two one dumbbell goes to the side I got mountain climbers claudia has her Mountain Mountain class it’s our modified mountain climbers let’s go guys let’s hit it pick up the pace a little bit on these modifiers core stays tight you’re feeling it your body is warm you got it go for it let’s go put it all out there this is it no holding back you can do it let’s go come on breathe you got it guys you got it don’t slow down don’t give up you better don’t stop give it everything you got right here go go go go go come on come on core stays tight you got it breathe good you move in key move in ten seconds almost there five four three two one RUP hold dumbbells for the next one we’re bent over 45-degree we’re going row reverse fly row reverse fly you’re pulling back on those elbows and then a little bend in the elbows and you’re flying your wings with bent elbow good you got a core stays tight alternate between the two how many can you get with good form in this a lot of time period that’s your goal right there don’t focus on the burn don’t focus on the pain focus on your goal what brought you here today something made you click on this workout half hour ago what was it go back to that moment why are you here what do you want what’s your goal visualize it will not happen or come on sitting only through hard work and perseverance come on let’s go put it in right now put that work in right now ten second sit sit breathe almost there fight to the end guys like then five four three two one dumbbells are down man come on keep the pace up to the wall let’s go you got it one leg squat arms are up you decide dear they’re off to your sides or if they’re overhead get there right here guys this is it no excuses just close your eyes it’s you versus you that’s all it is go to a different place nothing else matters this is it right here focus breathe push there’s tough son of a gun groove it to yourself right here prove it to yourself good you’re gonna switch legs I’m gonna do it five four three two one otherwise stay put that’s it here we go this is it homestretch on this movement I know it stinks but stick with it don’t give up you got it how proud are you gonna be when you finish this thing that’s right how good are you gonna feel about yourself stick with it come on come on stay there let’s go five four three two one we got one last one third round let’s finish strong everybody let’s finish strong we’re leaning back 45-degree angle feet her up we’re there either feet are up or on the ground you decide and we’re flying a little bend in those elbows this is it everybody last one for the day you got it act like you’re hugging a big tree trunk right here breathe you got it stay focus fighting to the end let’s go no giving up right here one in the next you got it go ten seconds that’s it last ten and five four three two one zero aah I made it and so did we barelly behave something matter my shoulders oh thank you for working out with us today yes thank you you did like this workout I’ve been working out for for a while starting to see some results we’d encourage you to go check out our patreon page and consider pledging and donating to our cause to keep this great service free for those around the globe yes and we’re so appreciative of you for doing that also give this workout a big thumbs up I know you enjoyed it just as much as we did and don’t forget to subscribe to our YouTube channel that way you always get notified of new workouts that we’re putting out exactly more vlogs or recipes or whatever maybe check out Hastert comm for free workouts meal plans free complete fitness programs all there all for you for free that’s right and doctor also don’t forget to find us on your favorite social media we’re on Facebook Twitter snapchat Instagram we are everywhere we just want to get to know you guys and we just appreciate everything that you do for us on a day-to-day basis thank you for joining us giving us the privilege to serve you I’m coach Kozak and I’m Claudia and we will see you at your next workout

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