Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Here’s an exciting full body HIIT to melt the fat off your body. Every muscle group will be pushed to its limit while improving strength, balance, endurance, and mobility. The only equipment required for this workout is a pair of dumbbells and the weight you choose is dependent on your fitness level. While it’s not required, you may want to have a few resistance levels available for this exercise routine so you may adjust the weight as needed.

Warm up
Toe Touch to Scarecrow
Low Squat Rotation
Straight Leg Kick + Chest Stretch

30 Minute Full Body HIIT Workout

Reverse Lunge + Halo / Step Back
High Wide Plank Row / From Knees
Hollow Body Fly / Knees Bent
Muay Thai Knees / No Dumbbell
One Arm Snatch
Front Squat + Calf Raise
Side Plank Reach Through / From Knees
V-Split One Arm Z-Press
1 ΒΌ Sumo Deadlift / No Weights
Iso-90 Hammer Curl
DB Swings to Overhead / to Parallel
Crush Grip Rows
Rotational Lunge to Press / Squat to Rotation Press
High Plank DB Transfers / From Knees

Cool Down
Lying Straight Leg Hamstring Stretch
Lying Knee to Chest
Lying Side Quad StretchSplit DB Tabatap
Cat and Cow
Chest Opener