Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Get a full body workout including warm up and cool down in a flash with this 20 minute dumbbell HIIT workout! The Tabata style routine utilizes 4 rounds of each exercise. You’ll perform as many reps as possible in 20 seconds followed by 10 seconds of rest.

Warm Up
Knee Raise + Chest Opener
Multi-Planar Lunge and Twist
Posterior Swing to Overhead

20 Minute Dumbbell HIIT Workout

Reverse Lunge + Halo
High Plank Reverse Fly / from Knees
Squat + Curl
Skier Swings
Push Press
Lateral Lunge + Upright Row / Lateral Squat

Cool Down
Bent Arm Wall Chest Stretch
Downward Dog / Upward Facing Dog
Child’s Pose

what’s up has fate tribe it’s your personal trainer coach Kozak and I’m Claudia and this is the total body hit workout we’re gonna perform today’s routine Tabata style so that means we’re gonna do four back-to-back rounds of each exercise that’s 20 seconds of work followed by 10 seconds of rest the only equipment required for today’s workout is a pair of dumbbells and the weight that you use is dependent on your fitness level follow along with me for the standard moves and follow me for some easier modifications if you’re ready to go let’s burn it out [Music] alright let’s get started with the warmup first move of the day is going to be a knee raise plus chest opener so opening those arms up I feeling that stretch in your chest and in your shoulders and then doing like a march in place while we’re trying to bring that knee up to parallel to the ground and the purpose of today’s warm-up is to elevate your heart rate and increase your overall body temperature and we’ll even get a little bit of mobility work in here at the same time get your body warmed up for what’s to come that’s it now the purpose of the warm-up is not to get your actual workout in so make sure you’re moving at a warmup pace don’t burn yourself out here whatever your warmup pace looks like go ahead and give it making sure to breathe along the way focus on that breathing nice and consistent feeling a stretch in your chest and in your shoulders every time you open those arms up doing this one for just ten more seconds and let’s go five four three two one and zero we’re moving to the floor for the next one let’s go ahead and start in a high plank position also known as like a pushup position we’re gonna do a multi-planar lunge let’s take your right foot and move it up by your right hand now we’re gonna reach through to your left side and then reach up to the right go ahead and look at that hand as you twist and rotate from your core this one’s gonna loosen up multiple body parts from your thoracic spine to your hamstrings shoulders all getting loosened up on this one that like this one because it’s just such an inefficient move we’re gonna split our time equally on both sides and again this one is not a race moving through it a nice warm up pace this great mobility move keep that breathing going here we’re gonna switch sides and five four three two one go and place that right hand back down step that right foot back now let’s step up with your left foot and we’re gonna reverse it reaching through to the right and then twisting up as we look at that hand excellent now is a good time to remind yourself of why you hit that play button today what it is that motivates you what brought you here to this workout we’re gonna keep that in your mind through throughout today’s routine and as today’s routine gets more difficult that’s gonna be that little carrot that gets you through keeping it up four five four three two one and zero all right coming back up to our feet one last warm-up move we’re gonna warm up our posterior chain the posterior swing to overhead feed your little wider than shoulder-width apart point those toes out slightly bend our knees swing those hands through your legs and then up overhead now we’re starting with a slight bend in our knees we’re going to maintain that slight bend throughout driving our hips back you’ll feel a stretch in your hamstrings your glutes it’s also loosening up your lower back and those three big muscle groups make up your posterior chain loosening them up getting them ready for this action we’re trying to drive our hips back almost like we’re trying to touch our glutes to the wall behind us on this one and then finish up put those arms up overhead biceps by our ears also getting a little shoulder stretching at the same time again really efficient dynamic active stretch let’s do this one for just five four three two one and zero all right for our first move of the day we just need one dumbbell you ready to go I’m ready to go let’s do that if you’re ready as well one dumbbell needed we are gonna do a reverse lunge Plus halo so we’re gonna grab that dumbbell on either side have it out in front of us to start we’re gonna step back with one leg and we’re gonna twist in the opposite side direction drop from both knees to a 90 we’re gonna come up perform a halo bring it up overhead and now we’re going to opposite side drop that back knee down and up right back into halo and you’ll see how each move flows right into the next one that’s right okay again we’re going for back-to-back rounds 20 seconds of work above by 10 seconds of rest I’m ready to get the show on the road let’s do it all right first round here let’s get it going in three two one let’s get it cranking making sure to breathe throughout and your goal in these twenty seconds of work sets is to get as many reps in as possible keeping that pace up now of course we want you to maintain proper form throughout three two one and break well we’re going as fast as we can we don’t want a sacrifice form no all right so these ten-second breaks are gonna go by fast here we go in two one begin and hit it like I said 20 seconds of work goes by slow in that 10 seconds of rest is gonna go by fast so be ready for it just enough time to take a couple deep breaths in you’re right back into it this move is gonna hit your shoulders core hamstrings glutes quads three two one break so excellent compound move definitely all right – now we get out here we gotta go to one begin as you get a little more familiar with the move you can pick up the pace not about being perfect on this just about putting in the work keeping the pace up much longer and if you need to you can always adjust your weight three two one break3 now and one to go one more almost there a couple deep breaths alright guys here we go three two one last round picking it up let’s go how many can you get right here throughout today’s workout you’re not competing with us you’re competing with yourself trying to get a little bit better every time let’s go come on not much longer here we go we should push it to one and break alright first one is down next one still only need the one dumbbell alright just the weight if you need to I’m gonna drop my weight we’re moving to the floor and we’re gonna get into a high plank position I’m gonna be up on my feet and I’m gonna be down on my knees we’re gonna do a high plank reverse flyes with that one dumbbell we’re gonna reach through and pull back keep it up bend in that elbow performing a reverse fly keeping your core nice and tight back straight alright here we go and three two one let’s hit it reach through and pull back well we do want to move at a fast pace at the same time we’re trying not to swing too much we want to make sure we’re staying under control make sure you use the appropriate weight that’s it it doesn’t take a lot of weight for this move pulling back keeping that bend in the elbow okay go guys in three two one and break all right we’re switching to the opposite arm now again getting ready position do that ten seconds is going by fast that’s right in three two one begin keeping our core tight back stays straight keep a slight bend in the arm that’s on the ground and stabilizing you don’t have that elbow locked out so was working your core your upper back both getting really hit on this one three two one and break haha shake those arms drop back to down here to go come on his feet right guys here we go two one begin that’s ever I didn’t do it and also really focus on controlling that descent as well on the way down we don’t want to just allow that Dumbo to flop down but keep it under control already guys – come on let’s go let’s go let’s go what you got how many can you get five four three two one break Oh three dots one one to go I’m moving alright guys here we go in three two one last one right here keeping that core tight back stays nice and straight if you started on your feet and you need to move your knees feel free to do so make this work out your own modify as needed also modify with your weight if you want to lowering or raising the weight three two one and break ah excellent alright we’re up on our feet for the next one and we’re gonna need to Dumbo alright I’m gonna go over here and grab a little heavier weight we’re gonna do a squat + curl combo two-for-one move little compound start with our hands at our sides feet are shoulder-width apart we’re gonna put a weight back on our hips squat down and as we stand up we’re gonna curl bringing those pinkies in back down and repeat and that’s the whole move that’s it let’s do it guys and five four three two one push it weight back in the hips and then curl and like I said it’s definitely a combo move hamstrings quads glutes lower back core biceps forearms all getting hit on this one four seconds three two one and break all right shut the way down if you need to but not for long it’s just that 10 seconds all right here we go guys in 2 1 begin alright now that you got the move down let’s pick up that pace how many can you get right here come on try to keep those knees from caving in that’s right don’t allow them to come in keep them out and hand strong focus on good form here I mean you got 4 seconds 3 2 1 and break all right two down two to go feeling good feeling awesome gesture wait as needed two one begin yeah I that squat want to make sure you’re keeping our feet flat we don’t want to come up onto our toes driving off those heels making sure to sit back with your weight in your hips first and then break it your knees come on let’s go let’s go in three two one break ah three down one more to go I’m gonna go it goes fast shake it up guys here we go starting again in two one let’s begin what do you got right here it’s you versus you that’s right and that lactic acid starts to kick in and that burn starts to kick in you got to remind yourself that you’re tougher than that burn well would you come here for what is it come on man three two one break excellent oh okay I’m gonna I’m gonna keep the same way for the next one me too two dumbbells needed we’re gonna do a skier swing so similar move to how we started in the warm up feet are shoulder-width apart little bend in our knees trying to swing those dumbbells back behind us back stays straight hips forward hips back bringing those arms out to parallel who this is all really in the lakes that’s right using those hips as a hinge yep all right let’s do it in three two one zero swing them back this is probably one of my favorite moves of all time squeeze your glutes up at the top start with that slight bend in your knees and then keep that same Bend whoa here we go and five four three two one break oh I’m so good yeah at the time you drop it haha that grip is working all right guys let’s starting again in three two one begin that’s it I really focus on those hips slight bend the knees and then driving those hips back behind you all the power in those hips squeeze in those gluts up at the top not much longer to go stand up big and tall alright here we go in five four three two one break oh it’s working I know you’re loving it just as much as we are we’re right there with you try here we go guys pick them up again starting in two one begin hit it one right into the next team to drop the weight feel free to do so but just don’t stop moving one right into the next not much longer to go almost there almost there in three two one and break ah three-dollar one to go you got the strap you got it right right pick up those weights starting in three two one let’s hit it last one nice and strong on this one Oh keeping your head in line with your spine that means we’re not looking up we’re not looking down give him that head right in line with their back squeeze those gluts up at the top here we go guys home stretch three two one and break ah actually alright we’re gonna need two dumbbells again for the next one okay I’m gonna drop my weight a little bit so am i we’re doing an overhead press it’s called a push press I’m gonna start with both of our dumbbells up in a rack position dumbbells by our chin we’re gonna put our weight back in her hips sit back and use that power from our legs to help drive those dumbbells straight up so here we are you ready to go we’re going to and three two one zero sit and push I can’t get this many in as we can and that a lot of time period it’s driving straight up finishing with those biceps and by your ears use that power from your legs three drive them up to one and freak ha flew down if you need to one down three to go yep make sure you’re just that weight accordingly I said if you need to go up or down do so alright guys here we go and two one begin alright so getting a little bit of work in on your legs on this one but it’s mostly shoulders triceps and a little bit of chest also working your core having to stabilize it come on push it push it push it how many can you get right here and five four three two one break way to down whoo two to go I feel that lactic acid burning for sure alright guys again weights up to one let’s start calm reminding yourself what brought you here today to begin with what are your goals what are you working on hey every repetition getting you just that much closer right here keep it up alright guys in three two one and break ah oh three down one to go that’s gracious take a couple of big deep breaths here and pick those weights back up cuz we’re starting right now let’s do it last one come on pushing yourself cuz nobody else is gonna do it for you come on what are you working on it what’s it gonna take to get there come on every rep getting you that much closer push to the pace three two one and break actually oh goodness okay only one dumbbell need it for the next one ready another combo move we’re gonna start with a Dumbo in our right hand we’re gonna step to our left side I’m gonna do a big step into a lateral lunge and I’m gonna do a lateral squat and as we stand up we’re gonna pull up from that elbow and perform it upright a row you decide if you wanted the long step over the short step two rounds on each side and three two one let’s go making sure to keep your weight back in your hips in both variations and you’re pulling up from that elbow like you have a string attached to that elbow pulling up that elbow and not your hanging that’s right and five four three two one break all right one down Oh switching sides couple of deep breaths here it’s a killer starting in three two one dig in guys this move is tough but you’re tougher after you get the feel for it you can pick up the pace my move requires a little more flexibility and it puts a little more load on that outside leg put claudi’s a little more evenly distributed in five four three two one break all right halfway down to done two to go gyah alright guys starting again in three two one begin alright big reach and big pull straight up from that elbow this one’s working your quadriceps your hamstrings your glutes your shoulders your upper back your traps Oh getting worked on this one come on don’t hold your breath keep breathing and three two one break alright three down one to go has four driver right there with you alright guys and three two one last one come on give it all you got finish this one strong no holding back get this set done and I’ll be no more of these today everything you got right here no holding back and five seconds and three two one break that’s it tribe whoo you made it it wasn’t easy but it was worth it sure the heck was come on give yourself a round of applause here be proud of what you’ve achieved today killable deep brassy and we’re gonna move into a cool-down and the purpose of this cooldown is to allow your heart rate to come down slowly mm-hmm and gain a little extra mobility at the same time we’re gonna move on over to a wall or just anything you can support yourself on we’re gonna do a bent arm chest stretch so with that elbow to 90 we’re gonna open that chest up and turn away from the wall stretch our chest whoa as well as our shoulders I got a good workout in today we’re just gonna lose him up loosen them up here as well as taking a big much-needed breath just a static stretch just relax and hold for five four three two one zero let’s switch it up now opposite side ah again the work is done this is the easy part just a little bit of recovery work here loosening up that upper body taking a second here to be a proud of what you’ve achieved so far today in three two one zero shake those arms out we’re gonna move to the floor okay for a little yoga inspired stretch we’re gonna do a combo downward dog upward facing dog so let’s come up onto your feet and your hands I’m gonna pull those hips back like somebody’s grabbing your hips and they’re pulling them backwards we’re gonna feel a stretch in your hamstrings glutes lower back and then bring that head back and loosen up those shoulders at the same time now let’s transition dive down transition into an upward facing dog this one’s gonna loosen up your hip flexors core shoulders biceps Oh getting a little stretch on this one and the head up hips down and now let’s reverse it back into that downward dog pulling those hips back and you’ll see Claudia walking her legs out a little bit which is a good way to isolate each leg you also drive those heels to the floor if you’d like to get a little extra calf stretch and make these stretches your own you may be more flexible or less flexible than us just make it work for you let’s go into that upward facing dog one more time and up and hips to the floor excellent nice big slow deep breaths four five four three two one zero let’s come down under your knees and we’re gonna sit back and do a child’s pose so go ahead and sit back on to your own heels or calves stretching out those arms in front of you trying to straighten them out sitting back as far as you can maybe further than us may not be quite as far again you make it your own feeling a stretch in your shoulders quadriceps lower back and just take some big deep breaths taking a second here to just be proud of what you’ve achieved it took the steps needed today to just get one more inch closer to your goal every time you repeat this workout you’ll be just that much closer and five four three two-one-zero we’re coming up slow work coming up slowly now of course you don’t have to get up if you don’t want to that’s true we unfortunately have to you know if you need a minute feel free to hang out nice work Claudia nice work coach nice work to you out there today if you enjoy today’s workout we’d ask that you please support our mission keep these great workouts free by donating to our patreon page you can also download our app or pick up a has fit t-shirt or my book and stay fit for life we promise when we send you the shirt they won’t come for you and if you enjoyed this workout with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for coming and working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout