Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout
Burn fat, improve strength, and build lean muscle at the same time with this hiit tabata workout with weights. The routine only requires a pair of dumbbells and it’s great for both men and women. You’ll perform 4 back-to-back rounds of each exercise with each round including 20 seconds of work followed by 10 seconds of rest.

Warm Up
Seesaw Row
Straight Leg Kick + Twist
Toe to Scarecrow

30 Min HIIT Tabata Workout with Weights

Lunge + Arnold Press / Split Squat
Bear Plank Row + Kickback / from Knees
Bent Over Spider Curls
Clean + Squat + Press + Jump / No Jump
Alternating Grip Bent Over Row
Staggered Ovrhd Dumbbell Swing / Parallel
Side Plank Reverse Fly / from Knees
Pause Goblet Jump Squat / Pause Goblet Squat
Uneven Push Ups / Even from Knees
Kneeling One Arm Snatch / Split

Cool Down
Figure Four
Sprinter Quad Stretch
Scapular Retraction / Protractions
Wall Upright Row + Rotation + Press

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