Intermediate Difficulty with Advanced Modifications provided
Gear up for a 20-minute full-body HIIT workout with weights that’s built to boost your overall fitness! You’ll perform just one set per exercise in this no-repeat, low-impact routine—no jumping involved, making it easy on the joints. Have a variety of dumbbells nearby so you can adjust the resistance as needed. A chair, bench, or box might be useful for a few moves, but they’re totally optional. Let’s get started!
Warm up
Half-Kneeling Hip Flexor to Rotation to Hip Pry
Sprinter’s Stretch
Wall Shoulder Contour
HIIT Workout at Home
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
Cool Down
Seated Toe Touch to Chest Opener
Seated Knee Crossover Stretch
Kneeling Quad Stretch
