Intermediate Difficulty with Advanced Modifications provided
Get ready for a 30-minute full-body HIIT workout with weights designed to elevate your overall fitness! Keep a range of dumbbells close so you can adjust the resistance for each movement. This no-repeat routine includes just one set per exercise and is completely jump-free, making it ideal for those who prefer a joint-friendly option. You may want a chair, box, or bench available for this one, but it isn’t required. Let’s jump in and get moving!
Warm up
Half-Kneeling Hip Flexor to Rotation to Hip Pry
Sprinter’s Stretch
Wall Shoulder Contour
HIIT Workout with Weights
¾ Goblet Squat
Crossover Swing
Half-Kneeling Shoulder Press
Half-Kneeling Row
DB Curtsy Lunge / No DB
Lying Low Dumbbell Fly
Dumbbell Dead Bug / No DB
High Plank Row / from Incline
DB Sumo DL + Alternating Hammer Curl
Fingers Out Push Up / Incline
One Arm DB Snatch from Hang / High Pull
Narrow DB Squat
Iso-90 Curl
Low Staggered Triceps Extension
Walkout Push Ups / from Knees
Kickstand RDL + Row
Crossbody Knee Ins
Cool Down
Seated Toe Touch to Chest Opener
Seated Knee Crossover Stretch
Kneeling Quad Stretch
