Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

Ready for a challenge? Try this 45 Minute HIIT Home Workout with Weights! Depending on your fitness level you may choose to do just 1 round or complete both rounds. The only equipment required is a pair of dumbbells. Let’s go!

Warm up
Butt Kick + Arm Crossover
Standing Elbow to Knee
Arm Pullovers

45 Minute HIIT Home Workout with Weights

Complete 2 rounds of 50 seconds of each exercise:
DB Clean to Reverse Lunge / Front Squat
Push Up to Twist & Press / from Knees
Side Lunge to Upright Row / Side Squat
One Arm Renegade Row + Opposite Knee Tuck / from Knees
1 ½ Sumo Deadlift Jump / no Jump
Press to Elbow w/ Iso Leg Raise / Feet Down
Skier Swings to Overhead / to Parallel
Iso One Leg Hip Up + Pullover / Two Legs
High Plank Dumbbell Transfers / from Knees
Split Low Squat + One Arm Arnold Press / Split ¼ Squat
One Arm Snatch / weight used
Crab Curl + Press / no Press
Jump Squat + Shrug / Squat + Shrug & Calf Raise
Hollow Body Chest Press / Knees Bent
Reaching Lunge / Split Squat

Cool Down
Scarecrow to Toe Reach
Straight Arm Wall Stretch
Quad Stretch

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