30 Minute HIIT Workout with Weights

[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a hit workout with weights we’re going to perform today’s routine Tabata style so that means we’re gonna do four back-to-back rounds of each exercise 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 you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get this thing started [Music] [Music] all right let’s begin with our warmup first one up today is going to be a straight leg kick plus chest stretch so feet shoulder width apart arms out to our side palms facing forward now at the same time we’re gonna perform a straight leg kick and bring those hands together and stretching your chest as you bring those hands back alternate each leg and again keeping that leg straight as we bring it up it’s gonna stretch out that hamstring and back at the leg and with our upper bodies we’re opening our arms up nice and wide stretching out those shoulders and our chest and of course as we always tell you this is a warm-up pace and if your kick is down here and you’re getting a good stretch on those hamstrings and that’s completely okay that’s right don’t sacrifice bending at that knee just to get you over your leg up higher cause it’s gonna really defeat the purpose making sure to breathe here not counting any reps just moving at a good warm-up pace purpose of this warm-up is to get your heart rate up and at the same time increase your overall body temperature gain a little bit of added mobility along the way let’s do this one for the last ten seconds here right then left keeping our balance four five four three two one zero alright moving right into the next one we’re gonna do an overhead swing plus butt kick so palms are facing inward swinging both those arms straight up overhead and at the same time alternating bringing that heel back to our glutes the best we can and performing a butt kick doing some efficient compound moves today getting the lower body and upper body warmed up at the same time and as you’re going through this you’ll probably find that your shoulders and your legs get a little looser you get a little more range of motion on every repetition be a little more comfortable getting those arms up higher and getting that foot back a little more keeping good balance and again focus on that breathing not much left on this one let’s go five four three two one zero shake out those shoulders we’re gonna move to the floor for the last one in the warm-up and get into a downward dog position so we’re gonna be on all fours on our hands in our feet and then let’s drive our hips back feeling that stretching our hamstrings as we relax the shoulders and we’re gonna step up with our right leg outside of our right hand and do a Frogger step and now let’s step back into that downward dog stretch those hips back and now let’s step up into a frog ourself with that left leg and repeat alternating between right and left leg coming forward that back straight and then drive on those hips and glutes backwards side to side another great compound move here searching out everything from your calves hamstrings glutes lower back shoulders hips hips all at the same time again making sure to breathe throughout not a race just a dynamic warmup move here getting our bodies ready for this work we’re getting ready to do a good time here to start thinking about what brought you here today what made you hit that play button whatever that reason is whatever your Y is I want you to stay focused sign up throughout today’s routine keeping this one up for just five four three two one and zero that’s it warm-up complete you are nice and warm feel warm oh wow yeah that was a good one feeling good okay we are gonna need our dumbbells for the first one so go and pick up your two dumbbells and we’re gonna get started with a seesaw row feet are gonna be shoulder-width apart we’re gonna bend over at a 45 degree angle we’re gonna pull back on alternating elbows right elbow pull back left elbow pull back and you’re gonna get as many rapid in as you can in this a lot of 22nd time period I’m making 10 second rest and then right back at it let’s do it alright here we go and 5 4 3 2 1 get it cranking head stays in line with your spine again pulling back from those elbows not pulling back from the hands and by doing so we’re going to make sure you’re engaging the right back muscles keep that back straight weight in the hips and three two one break alright so it’s just a quick 10-second break here and you’ll find throughout today’s routine these breaks are gonna go by fast yes they are you only have three two one left let’s go alright hit it again getting as many in as you can pushing yourself cuz nobody else is gonna do it for you let’s go this one’s working your lats your biceps your forearms even your legs a little bit as you maintain this position alright guys here we go in three two one break excellent alright shake those arms loose if any point in time you need to switch up your weight we encourage you to do so absolutely here we go two one begin and get it going keep that head in line with your spine so we don’t want your head up like this but instead that head stays in line with your back seesaw left and right let’s go come on get it cranking how many can you get here keep pushing that pace let’s go ahead fit drive almost there and three two one break excellent alright just one more one last one in this verse exercise again these ten-second bricks going back quick alright tribes starting now and begin Go Go Go come on push in that pace how many can you get last set right here nice neutral spine starting off with the banger here pulling back on those elbows how many can you get here last 20 second set let’s go that’s right not much left and three two one break excellent okay so I’m gonna switch up my weight for this next one if you want to keep the same way keep it ready to do so yeah but we’re moving into a little combo move here we’re gonna do and I so split squat plus hammer curl so we’re gonna go and start in a staggered stance we’re gonna drop that back knee I’m dropping my back knee to a 90 degree angle and I’m gonna go about half way here and we’re gonna perform a hammer curl just holding this position palms are facing inward alright again my legs are burning thinking about it okay all right let’s get it started and three two one begin again you choose the depth that you feel comfortable with on this isoh split squat palms are facing in performing that hammer curl cranking them out right here get as many in as you can five seconds keep in good posture three two one and break alright so that was a first set in the second set we’re gonna put a different foot in front so switch your lead leg that’s right same move here for us our right is going in front hand and begin begin again dropping that back knee keeping good posture we’re just holding that isometric position here someone’s working your hamstrings your quadriceps your glutes biceps and your forearms you’ll notice through today we’re getting a lot of work in a short period of time and three two one break whoo up and yes legs are already starting to catch on fire thing with ISO that is by design alright switch that lead leg again all right guys I’m beginning to one now crank him out here we go one right into the next and again any point in time during the workout if you need to switch up your weight we encourage you to do so lighten it make it heavier whatever it is make this workout work for you okay and three two one break whoo all right three down one to go getting it cranking today these tabata workout doesn’t get too comfortable starting again in three two one let’s go let’s do it pushing through that burn fighting through it right here you’re stronger than that burn focus on what brought you here not that pain let’s go palms stay facing inward keep it moving keep it moving how many can you get in three two one break excellent okay let’s keep just one dumbbell for this next one I’m losing my dumbbells altogether we’re gonna do an overhead jackknife so so I’m with those hands by our chin feeder together we’re gonna press our arms overhead jump our legs out at the same time and then return so it’s like a jumping jack variation again you decide if you want to use the weight or just go body weight either way let’s get it moving in three two one begin get as many in as we can here nice soft ground touches if you have neighbors underneath you we don’t want them to hear you stand light on the balls of those feet keeping a slight bend in your knees as well in three two one break excellent this one’s your heart rate up quick yes I love jumping jacks again you just had if you want to use a weight or not alright here we go and two one begin we go now we’re feeling a little more comfortable with the move sir cranking them out right here how many can you get pushing yourself right here looking in the mirror that is your competition keep it going keep it going almost there two one break excellent okay two down two to go halfway down with this play have a nice big deep breaths here all right good one begin come on let’s go how many can you get right here 20 seconds is nothing that’s it come on remember those who believe they can and those who believe they can’t are both right which one are you five seconds tribe prove it to yourself and to one break ah excellent three down one to go we’re feeling it right there with you all right sweating along with you starting in three two one begin come on let’s get it going rustling if you started with the way you need to drop it feel free to do so but just don’t stop moving don’t hit that pause button you keep working right here right now five seconds tribe ten to one break ah excellent all right we’re moving to the floor for the next one we need just one dumbbell I’m gonna increase and get a little bit heavier dumbbell sell mine and we’re gonna lie down on our backs we’re into a hollow body one-arm chest press so let’s go and start with those legs out first we’re gonna do is tuck that chin we’re gonna bring those shoulder blades off the ground I’m gonna put my legs out straight and I’m gonna have my knees up now with that one arm performing a chest press you decide if you want your leg straight or take a little pressure off your abs and have your knees Bend either way let’s get it going in three two one begin keeping good balance just by pressing that one arm it forces you to engage a lot of extra ab muscles get that stability going so you don’t fall off to the side full range of motion on that press all the way up all the way down to one and break all right so it legs down to rest just for a few seconds here switching arms putting that dumbbell on our left arm here we go in two one begin and begin again getting as many repetitions in as you can trying our best to keep that lower back glue to the floor if you’re having trouble doing so go ahead and bend those knees keep it going let’s go driving through that palm in three two one break a couple big deep breaths here two down two to go let’s go Hesburgh alright beginning in three two one begin this one’s working our abdominals our chest shoulders and triceps all working together to make this won’t happen make sure to keep that power through your elbow as you press straight through that dumbbell overhead and three two one break whoo I feel my ABS enjoying this more to go one more I feel it working has four try last one here we go and two one begin again being sure to keep that lower back glued to the floor and if you’re having too much strain in your neck it’s probably because it’s a little too much on your abs feel free to go ahead and rest your head down but otherwise keep it up and it’s gonna keep those abs engaged and contract not much longer and two one break thanks alright we’re on our feet for the next one now we’re gonna need two dumbbells we’re gonna do a power pole either with the jump or without you decide which feet are shoulder-width apart we’re gonna put that weight back in our hips slight bend in the knee go down into a hang we’re gonna pull up explosively on those elbows and I’m gonna come up and jump and I’m going to do a pull just coming up onto the balls of your feet right you just have which variations refu let’s get it going and three two one zero back is straight big power pulling those elbows straight up either onto the balls of your feet or if you feel comfortable doing so go ahead and get some air and actually jump head stays in line with your spine oh wait back stays straight in three two one break oh another dude oh basically total body move here loving these compound moves today here we go into one begin this one’s working your hamstrings your glutes quadriceps lower back upper back or all working together to make this one happen keep it going big power and heavy rap they don’t call it a power pull for nothing two one break excellent that’s two down two to go a couple of deep breaths here and let’s get it going and two one begin everything you got right here big power you’re a powerhouse power factory let’s see what you got make it happen come on try let’s go you versus you it’s all in your head all about that mental toughness today three two one break excellent everybody wants to go to heaven but nobody wants to die first everybody wants to be in great shape but nobody wants to put in the work alright let’s begin tribe now not you not today you’re putting in that work to get those results let’s see it focus on what brought you here today focus on what motivates you what it’s gonna take to get there alright tribe in three two one break excellent okay we need both dumbbells again for the next one a little combo move here we’re gonna do a balance one leg balance curl Plus Arnold press so those palms are up on the way up perform a curl and then twist those palms forward as you press overhead and back down all right let’s get it going and three two one zero so palms up twisting as we press overhead and then reverse it focusing on balance on this one focus your eyes on something that’s it find a focal point and I’ll help you maintain that balance if you’re just not feeling the one leg variation you can put that leg down and just perform the curl plus press and three two one and break whoo excellent okay we’re gonna switch legs on this next one so get ready for that here we go beginning in three two one begin excellent you’re gonna see we’re not perfect on this either it’s not about being perfect it’s just about putting in that work and getting a little bit better every workout talked about a brain workout – goodness well especially when you’re fatigued it makes it just that much harder to battle honestly and three two one break accent okay again half way two down two to go switching it up opposite leg yet again here and three two one begin keep a soft Bend and that knee or that of that leg that’s on the ground don’t have it type your extended and locked out again find something to focus on somewhere to keep your eyes don’t be looking around the room that’ll make it just that much harder than three two one break whoo all right nice one here let’s see if we can get through without falling that’s right and three two one let’s start this last round come on working on that balance again getting a lot of work in a short period of time today everything from endurance strength balance mobility checking off all the boxes today whoo you know how we roll around here that’s it and whatever you do do not hold your breath and two one and break excellent job all right we only need one dumbbell for the next one and I’m gonna actually up my wait a little bit for resume we’re gonna do a rotational goblet squat so hold that one dumbbell by the top and feet are shoulder-width apart weight goes back in your hips break at the knees and as we come up we’re gonna rotate from side to side back down rotate to that opposite side we’re pivoting that outside leg let’s get it going you know the drill by now drive and three two one begin weight back in your hips till they get parallel to the ground and as you come up go ahead and start that rotation don’t wait until you get to the very top to rotate but instead be rotating the whole way up again making sure to breathe choosing a weight that you feel comfortable with and three two one and break excellent this one’s in you’re hitting your hamstrings glutes quadriceps as well yep all at the same time alright let’s get started and 2 1 begin again how many can you get 1 rep right into the next keep a crank in here come on let’s go it’s you versus you don’t stop when it hurts stop when you’re done come on let’s go what did you come here for and 3 2 1 break axle two down two to go get those legs a little shake if you need to but not not breaking alright 3 2 1 begin the third round come on let’s go let’s go let’s go as feet drive we’re yet we’re right there with you feeling that burn with you rep by Rep every repetition is getting you just that much closer to your goals and three two one break excellent one more that’s it right here fighting to the end fighting to the very end last one here we go getting ready getting ready and to one begin let’s do it make a count push yourself nobody else is gonna do it for you that’s right whether you’re trying to lose weight gain muscle just getting better shape and kick butter life whatever it is stay focused on that why not much longer and three two one break excellent ok we’re moving to the floor for the next one I’m going a little bit lighter we’re getting into a plank position I’m gonna get into a bear plank position with that one dumbbell when I could actually come up off of my knees onto my feet and you notice I’m in a plank from my knees position now from here we’re gonna do a back raise pull back on the dumbbell and then we’re gonna do a front raise come forward on that dumbbell back front switching sides after every round let’s get it going and three two one begin nice and controlled trying to keep your shoulders Square to the floor making sure to breathe those abs engaged pulling back this one’s working your legs your abs your core your upper back trailers two one break Oh at the same time didn’t mean to cut you off but that’s coming up I don’t apologize alright two one begin already feeling this one after just the first set I’m like nobody wants to do this any longer than they have to coach goes action all rights how we know it’s working one into the next keep that arm straight that’s has the dumbbell and then arm that’s on the ground keep a slight bend in it and two one break ah cool two down two to go we got it I got a little pool of sweat going hats okay nobody ever drown in a pool your own sweat and begin making sure to breathe do not hold your breath come on let’s go let’s go has four try we’re right there with you thousands maybe millions at home we own that same burn that same pain you’re feeling and three two one break excellent last one last one you got this tribe come on prove it to yourself right here alright in three two one begin I want you to exceed your own expectations today not for anyone else but for you just getting a little bit better so you can be more fit than you ever thought possible right here right now putting in the work and four three two one great pop excellent job okay we’re gonna be up on our feet for the next one and we only need one dumbbell yet again I’m gonna go a little bit heavier we’re gonna do an upward chop feet are shoulder-width apart but interlace those fingers around that one dumbbell sure you’re holding it tight slight bend in those knees we’re going to swing the dumbbell through the legs and then big power the upward chop overhead hips come forward control the way down big power up so the chop and the acceleration is on the way up not the way down alright let’s get it going – three two one and zero and this one it’s like we’re trying to throw that dumbbell behind us hold on tight and don’t like God big power on the way up I think of that lowering face like you’re loading and then boom it explodes up boom explode up three two one break excellent another good power move here these power moves really get your heart rate up you got all that power in your hips use it all right here we go and two one begin that’s it this one’s gonna work your hamstrings your glutes a little quadriceps lower back upper back and abs all working together come on let’s go big power has to try every time squeeze those glutes three up at the top two one break excellent two down two to go just a couple deep breaths here and we’re right back into it let’s begin in two one begin come on let’s go let’s go let’s go what you got right here grooving it to yourself every repetition you just that much closer to your goals exhale as you bring that dumbbell and chop it over your head that’s it breathing on the way down I’m start breathing in on the way down and exhaling on the way up and break alright one last one come on switch up your way if you need to but don’t stop don’t hit that pause boy alright guys we are beginning in three two one let’s do it come on last twenty seconds I want you to picture your goals picture everything you want at the top of that staircase and every rep you’re getting one step closer it may be really far up there but day in and day out you’re putting in the work do what you got three to kompis x21 and break nice job all right set that dumbbell down and we’re moving to the floor no weights needed for the next one we are gonna do a sprinter starting sitting on your backside let’s go ahead and lean back on a 45 degree angle we’re gonna move opposite arm and leg together I’m gonna keep my legs up and I rest my feet back down you decide which variation is right for you it’s a killer ab move let’s get it going in three two one begin so opposite arm and leg are working together try to keep those elbows bent at a 90 degree angle straightening those legs out every time you decide if you want to rest them down or keep them up in between three two one break excellent work okay one down three to go again it’s an overall great ab move all right and we’re starting in three two one begin let’s do it if you’re finding this one it’s too easy for you it’s probably because you’re not leaning back on that 45-degree angle so you can’t be up here but instead and make sure you’re leaning back and it’s gonna keep those ABS under tension throughout the whole move and three two one break excellent job okay two down two to go getting those ABS firing cars are burning just like yours and three two one let’s go let’s do it come on how many can you get right here has V tried making sure to breathe let’s go don’t hold your breath you will regret it if you start off with my variation you need to switch the claudius that’s okay – three two one break whoa burn burn so good good almost there almost there last one has four tries last one and three two one let’s go you got it right here come on everything you got last one we’re all out there finish those ABS off with this one come on let’s go let’s go let’s go they’re deep breaths don’t hold your breath almost there almost there whoo I’m burning – and three two one break Oh all right let’s grab one dumbbell for the next one we’re moving into an archer press so we’re gonna get into a high plank position to start I’m gonna be up on my feet now I’m gonna be on my knees and from this high plank position we’re actually gonna turn to our side now let’s roll that dumbbell up and then keeping that elbow in we’re gonna just press half and half on each side and three two one let’s do it in you notice I have my knee on the ground and I have my top leg out so you decide if you want that one knee down for a little support or if you want to be up on both feet either way it’s getting that core engaged throughout the move keep your eyes on that dumbbell and three two one and break excellent okay we’re switching sides same move just flip over to the opposite side up getting into position here not much time and begin and let’s hit it so working your triceps shoulders chest core all working together again no shame and dropping the knee down if you need to or switching up your weight if you need to five seconds guys here we go and three two one break whoo two down two to go come on flipping it flipping a flip in it guys don’t look as silly as ice flipping but that’s alright and two one begin it’s not about what you look like it’s a three results come on let’s go come on doesn’t matter how slow you’re moving still laughing everybody on the couch who isn’t trying come on you’re always good for some motivation hey that’s my jacket e come on keep them moving everybody and three two one break it’s working I can feel it working come on it’s all mental at this point not even physical it’s all in your head 3 2 1 vegan we’re not only training our muscles but we’re working on that mental toughness right any sane person would have quit by now but who wants to be sane come on if you want to be average you want to be normal then you go ahead and quit if that’s all you want but if you want to be special you want to be action free put it on right here one break all right we’re back up onto our feet I’m gonna use two dumbbells for this next one and I’m doing no dumbbells at all we’re gonna do a squat plus front kick and punch hands are by our chin let’s start with a front squat weight back on our hips full squat and as we stand up opposite side leg and arm are working together now squat opposite side arm and leg punching and kicking as you come up let’s get it going here you decide if you want weights or not and three two one begin full range of motion on that squat punch and kick now if your kicks aren’t quite as high as ours that’s okay make it happen make it work for you and ideally you’re already starting that punch and kick as you’re coming up three two one break excellent okay one down three to go grab a couple of deep breaths here for this total body move and let’s do it again two one again again you choose a weight it’s appropriate for you or if you need to drop dumbbells for this one that’s cool too there’s never any shame and dropping a weight if you need to that’s it just keep it moving that’s right getting a little bit better every workout getting better together right here three two one great power that’s it two down two to go my shoulders are burning my legs are burning you’re not alone has to try and three two one let’s go everything you got right here come on putting it all out there finishing strong all the way to the end right here right here come on what did you come here for focus on it what’s that why five seconds three two one break one more that’s it one last one you got this come on those who believe they can those who believe they can’t are both right which one are you man go last one on this last one put it all out there come on come on come on really pushing the pace come on put it all out there don’t save anything how many can you get almost there and three two one break ah that’s it whoo you made it set that weight down if you’re using it a couple big deep breaths here we’re gonna move to the floor and we’re gonna start our cooldown come down nice and slow ah moving into a figure four and the purpose of our cooldown is to a Lara our heart rates to come down slowly and at the same time we’re gaining a little added mobility flexibility work in here yeah alright and as you can see we’re catching our breath to you some real folks no movie magic around here is movie magic I wish right that’d be nice I know okay alright so let’s go ahead and lie back on our backs moving into a figure for us take our right leg bring it up and on the top of our left leg we’re gonna reach through our legs pull that knee towards us as I’m gonna loosen up our back hamstrings IT band hips piriformis I don’t know there’s so many different little muscles getting hit on this one pull it towards you and just a hold it’s just a static stretch any time we do any static stretches you’re trying to bring it to about eighty five ninety percent of what you’re capable of feeling a good stretch but you don’t want to feel pain big deep breaths here lie on that heart rate to come down let’s switch sides and three two one zero I’ll bring it down opposite leg up reach and through and pull pull my left hip is definitely a little bit tighter I know which is why I’m d’Alene okay I’m gonna have to grab underneath my knee and you can do that as well let’s make it work for you or if you just need to actually grab that foot in that leg itself you can do so again make it all of these little moves work for you your fitness level and your needs focus on nice big deep breaths bringing that heart rate down did a lot of work today four five four three two one zero excellent okay let’s go ahead and stretch out those quadriceps next moving into what’s called a sprinter stretch so let’s take our right leg our right foot and bring that right foot back a couple different variations on this one depending on your flexibility level you can have that right leg out to the side or you can actually tuck that right foot underneath a little more like claudi’s variation and then if you want you can come back on top and lean back on your arms or if you’re feeling more flexible you can come all the way down again you decide what’s right for you after today’s workout this is about right for me I’m gonna say wow I’m impressed you going all the way down coach Kozak yeah well after that workout today this is a good healthy spot for me again it’s not learning your own body understanding what feels good and what a good amount of stretch is for you nice big deep breaths here even in this position I can feel some stretch in my arms – yeah a little added benefit there we’ll call that extra credit that’s Rachel four five four three two one come on up and you know the drill by now let’s switch sides opposite leg pull that left leg back and again you may find that one side is more or less flexible than the other totally calm and nothing to be alarmed about it’s a good time in the workout just to take a second to be proud of what you achieve today you know being fit were easy everybody be fit but we all know that is not the case takes a lot of hard work a lot of discipline day in and day out a lot of consistency just and see patients while patience is a hard one for a lot of us myself included so we just want to take a second to lift you up and appreciate you for putting in the work today we are proud of you four three two one zero come on up all right we can rise up onto our feet for the next one sit a couple upper body stretches come on up slowly we don’t want you passing out on us let’s do a posterior shoulder stretch next so the right arm let’s bring that right arm across our body and grab it with our left arm if those shoulders square so don’t actually roll your body while you do it but keep that shoulder back and let’s pull that arm in nice and tight to you so your stretch may look more like this depending on your flexibility that’s okay again make it work for you just don’t allow yourself to roll that shoulder inward just hold and breathe here again trying to get to about 85 90 percent of what you’re capable of thirty three two one zero let it down stretch it out opposite side now and again keep that shoulder locked and blocked back as we pull that arm across the body so great one if you have any shoulder impingements or shoulder pain from you know from your posture to the way you sleep a good one just to incorporate into your daily routine four five four three two one zero come on down one last move let’s move into a chest open are gonna interlace those fingers behind our backs and then we’re gonna pull those shoulders back as we drive that chest forward and then bring those hands up now for some added stretch if you’d like not necessary but if you’d like you can even bend over and let those arms come up overhead totally optional you decide if that’s right for you today again just taking a moment here to take a nice big deep breath feel good about getting this workout done crossing this off your list no matter what the rest of your day brings your workout is done and you can feel good and accomplished about that cuz I know I do hey I thank you for joining us exactly we feel we feel the same way when we get our workouts done four three two one zero relax shake them loose and that’s it you made it Claudia you made it and high five to you out there nice work thank you for working out with us today we’d ask that you please support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both iOS and Android you can also stop by our store pick up some has fit gear or our diet guide eating for life and we know that you enjoy this routine with us today so we please ask that you give it a big thumbs up and hit that red subscribe button so you never miss another brand new routine from has fit yeah and thank you so much for pushing yourself and working your butt off with us today we really appreciate it I’m coach Kozak and I’m Claudia and we will see you at your next workout