Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Let’s get ready to burn it out! This 30 minute HIIT workout with weights will simultaneously improve strength, burn fat, and build lean muscle. It will work your total body and only requires a pair of dumbbells.

Warm Up:
Opposite Toe Touch
Squat + Overhead Extension
Chest Opener + Butt Kicks

30 Minute HIIT Workout with Weights

Row + Batwing
Reverse Lunge + Chop / Step Back
Svend Press + Front Kick / Knee Raise
Iso One Leg Hip Up + Fly / Two Legs
Dumbbell Dead Bug / No DB’s
Lateral Drop / Sumo Deadlifts
Reverse Curl + Press + Negative Front Raise
One Arm Snatch / High Pull
Overhead Posterior Swing Jumps / No Jumps
Close Grip Push Ups / from Knees
Bear Plank Dumbbell Transfers / from Knees
Bent Over Row + Triceps Kickback
Dumbbell Squat + Curl + Knee Raise / No Knee
Dumbbell Ribbons
Dumbbell High Knees / No DB

Cool Down
Standing Quad Stretch
Bent Arm Wall Chest Stretch
90-90 Hip Stretch
Scapular Stretch
Cat / Cow