Intermediate Difficulty with Advanced Modifications provided
intermediate workout

There will be no muscle left behind with this 45 Minute HIIT Home Workout with Weights! This high intensity routine uses compound movements to efficiently work multiple muscle groups at the same time. The only equipment required for this routine is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level.

Warm Up
Bird Dogs
Wrist Extension Stretch
Knee Raise + Arm Crossover
Straight Leg Raise + Twist / Knee Raise

45 Minute HIIT Home Workout with Weights

Reaching Squat
Archer Row / from Knees
Lying Chest Press + Twist
Staggered Squat / Squat
Rotational Arnold Push Press / No Rotation
Hinge Row
Sumo Deadlift + Upright Row Jumps / No Jumps
Offset Push Up
Iso Hold + Leg Raise / Knee Raise
Kickstand Stiff Leg Deadlift + Curl / RDL
Dumbbell Triceps Extension + Flutter Kick / Knees Bent
Split Jump Snatch / Snatch from Hang
Offset Squat
Hex Press + One Leg Hip Up / Two Legs
Clam / Reach Through Crunch

Cool Down
Side IT Band Reach
Floor Angels
Downward Dog
Upward Facing Dog
Cat Cow
Child’s Pose