Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout
Follow Coach Kozak and Claudia to burn up to 150 calories in just 10 minutes. This is a great hiit workout for fat loss and strength. A pair of dumbbells is required and you’ll want to modify the weight depending on your fitness level. Remember it is always better to start light and work your way up.

HIIT Workout for Fat Loss & Strength Training

Complete 1 rounds of each exercise for 50 seconds each
One Arm Snatch to Reverse Lunge Catch / One Arm Snatch
Goblet Drop Squat / Drop Squat
Rotational Chop / without Weight
Dive Bomber Push Up / from Knees
Low Reverse Lunge + Squat / Reverse Lunge + Squat
Split Jack Curl / Step Back + Curl
High Plank DB Row + Bat Wing / from Knees
Upward Chop / without Weight
Crab Curl to Press
High Knee Run / Fast Feet

[Music] hey everyone I’m coach Kozak and I’m Claudia and we are husband this is a hit workout for fat loss it’s a great routine for both men and women of an intermediate through Advanced fitness level I’m going to be doing some of the harder modifications today Claudia is going to be doing some of the easier modifications not easy just easier this workout is going to require a pair of dumbbells and the weight that you use is going to be totally dependent on your fitness level most will use between 5 to 15 pounds for this workout really make it your own and it’s always better to start light and work your way up all right we’re going to get right into this thing with a one-arm snatch either we’re going to do a one-arm snatch and catch with both feet as Claudia is going to show or we’re into a one-arm snatch and then catch in a split position like I’m doing so the weight goes between your legs bending over in your waist explode bring one elbow up and then catch the weight so you’re either going to go ahead and catch with the weight in your hips like Claudia is doing or you’re going to do a split catch and absorb it with both legs as so there we go making sure to breathe and alternate arms good keep it up now when you’re doing this snatch you want to bring that elbow up and get underneath the dumbbell you’re bringing that elbow up big power pull and resetting in between each rep nice work now we’re not counting any reps today so it’s really just about getting in as many reps in a lot of time period as you can nice we got five more seconds on this one and four three two one and done okay we got a leg one next I’m dropping the weights guys and I’m going to keep my 1 weight and I’m going to do as goblet drop squat and I’m just doing the drop squat here so we’re starting with your feet together you drop down point close out just a little bit open those hips up and catch the weight in your backside one right into the neck again you decide if holding a weight on this one is right for you or if your body weight is enough and if your body weights enough today no big deal come back repeat this workout and eventually you’ll be up an intensity in the resistance nice work making sure to breathe good keep it up now much left on this one one right into the next you got it give me five four three two one alright so we’re moving into a rotational chop I’m keeping my one weight Claudia just going to use your own body we’re going to rotate side to side I want you to pivot your feet use your core rotational chop side to side let’s go ahead and pivot on those balls of the feet keep a little bend in your knee and really just going for big power side to side nice big power side to side explode one into the next keep those arms up big flower good you will not burn already nice work go ten more seconds on this one big power nice five four three two one all right go ahead and set that weight down we’re going to the ground we’re going to do a dive bomber so either going to do that from your knees or we’re going to do it from the upright position a little bit of a combo so we’re going to start back dive down your head nice and close and come up into an upward Cobra and then back in the starting position so you dive down and in stand up and back reset so now you decide if you should be up on the balls of your feet or on your knees today as I’m sure Claudia tell ya the one from you Jesus plenty of a challenge it really is you’re just starting from what seems like a child’s pose position and then just moving along the floor into the Cobra stance feel that nice stretch up at the top of the Cobra good worn into the next you got a not many left not missed one don’t forget to breathe on this none hold your breath so very important ah nice almost there almost there let’s go five more seconds guys that’s it and four three two one good okay we’re going to need your weights for this next one I’m sorry you don’t need your weight I like we’re going to a reverse lunge to squat so it’s either I’m going to stay low the whole time I’m coming back up as you see I just do the squat so I’m going reverse lunge reverse one staying in this low squat position the whole time for Claudia is going to alternate between the full range of motion reverse launcher and the squat once you get the hang of the movement pick up some speed that’s right again you decide which one is right for you getting into it keep that weight back in your hips on that lunge you’re trying to get both knees to a 90 degree angle this one definitely burns out your quads like I can feel it yeah brutal it’s working that’s how we know it’s working everybody stick with it stick with it come on not much left on this one good let’s go five more seconds four three two one zero nice alright next we’re going to need your Dumbo so grab those weights for the next one we’re going to move on to either a split jack curl or a step back and curl so I’m hopping into a split stance back to neutral where Claudia is just going to go ahead and step back and then back to neutral each time we’re getting a nice curl in you decide which one is right for you get a nice curl make sure you’re not swinging in your body to bring you dumbbells up to a curl exactly make sure you’re feeling that contraction in the bicep not using a bunch of momentum good one into the next we’ll keep that core nice and tight and breathe one wrap right in the neck everybody let’s go starting to feel those arms working for sure nice almost there almost there let’s go five four three two one and done okay so we’re going to the ground for the next one you need both dumbbells we’re going to do a high plank row plus batwing so we’re going to pull back on the elbow from a high plank position stand out reverse back and down so it’s one two three four one two three four good hey guys and if your knuckles if you’re using smaller dumbbells and your knuckles are scraping the floor go ahead and just lose one and just do one side at a time keeping that core tight back straight throughout the movement you don’t want your butt way up in the air and you don’t want it thinking either engage in that core along the way it’s a very efficient workout and that we’re working a lot of muscle groups all at the same time nice not many left on this one equally great the horrible huh exactly usually those come hand-in-hand terrible sometimes equals effective looking for those results that’s why we’re here and three two one done okay so I’m going to only use one dumbbell for this next one and I’m losing my weight here then do an upward chop so squat down weight in your butt reach down big power extend and chop up your power is going up overhead as if you’re throwing your arms or the weight up overhead big power boom almost like it’s drawing something up over your head nice throw on something heavy over your head exactly big got power in your legs he’s a hip hamstring and if you’re not feeling in your legs make sure you bend down and bend at the knees hips back bend at the knees and power up don’t just been developing over this exactly good take the words right out of my wallet my mouth with you cuz I want into the next you got it the wipies you bet it’s so true haha do not on my brain big power come on let’s hit it what do you guys got put it back there let’s go what are you saving it for almost there almost there in five four three two one okay we need both dumbbells to this nexus going to the ground and a crab position so that’s on all fours have our dumbbells we’re up we’re going to do a curl plus price and down so curl one press two down three repeat four and I’m going to alternate size on this one and if for some reason you know your dumbbells are a little smaller you can’t quite do it like this you can do one side at a time cloudy you want to show how to do that yep all you got to do is kick this weight to the side and down exactly then you just do half and half on each side you don’t necessarily have to do the alternating again really I want to encourage you guys to make this workout your own Fitness is not a one-size-fits-all solution so make modifications along the way try to give you all the tools needed to do so come on let’s go breathe guys what are we here for what are we here for let’s go not much Alaska and five four three two one and done okay one set those down we’re up on our feet we can defeat we got hot feet and we got high knees ah get that heart rate up right now get it up get it up okay so let’s not ready up burn it out it’s alright we’re burning out the legs well we’re also burning those calories burning that fat at the same time come on feel so good feel so good let’s go burn it up everybody burn it up whoo we good the last one in his first round fight fighting fighting let’s go almost there and five four three two one break nice thank you so much for working out with us today if you like this workout you’ve been working out those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page where you can learn more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today please go ahead and like this video and don’t forget to subscribe to our YouTube channel that way you are notified every time half it drops a new workout make sure to check out has fit comm for hundreds of additional free workouts free meal plans and our free complete fitness programs also don’t forget to Like us on whatever your favorite social media network is whether it’s Facebook snapchat Twitter Instagram we’re there and we want to connect with you again thank you so much for working out with us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will see you at your next workout


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