Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Put your total body to the test with this 45 minute Tabata HIIT workout. It’s a great routine to burn fat while gaining strength and lean muscle at the same time. The only equipment you’ll need is a pair of dumbbells and the weight used is dependent on your fitness level.

This exercise routine is performed Tabata style, so you’ll be performing 4 sets of each exercise. Each set consists of 20 seconds of work followed by 10 seconds of rest. Ready. Set. Let’s go!

Warm Up

March in Place + Upright External Rotation
Staggered Straight Leg Kick and Twist / Knee Raise
Multi-Planar Lunge + Twist
Bird Dog

HIIT Tabata Workout with Weights

Staggered Skier Swings / Neutral
Straddle DB Press
Offset Squat Jumps / No Jumps
Cross Body Hammer Curls
DB Reverse Fly
Side Lunge & Twist + Halo / Side Squat
Offset DB Push Up / from Knees
Deep Lunge Row + Kickback / Staggered
One Leg Iso Hip Up + Pullover / Two Legs
DB Fly + Hello Dolly / Knees Bent
DB Lawnmower
Bear Plank Dumbbell Transfers / from Knees
Switch Jump + Twists / Step Back

Cool Down
Figure Four
Standing Quad Stretch
Quadruped Rotation
Downward Dog to Cobra to Child’s Pose