Intermediate Difficulty with Advanced Modifications provided
intermediate workout

If you’re looking for a total body challenge, then look no further. Burn fat, build lean muscle, and improve strength using just a pair of dumbbells. The 45 minute HIIT Tabata workout with weights is performed tabata style. That means you’ll be doing 4 rounds of each exercise, 20 seconds of work followed by 10 seconds of rest. Let’s burn it out!

Warm Up
Straight Leg Kicks + Chest Stretch
Overhead Swing + Butt Kick
Downward Dog + Frogger Step

HIIT Tabata Workout with Weights

Seesaw Row
Iso Split Squat Hammer Curl
Overhead DB Jack / No DB
Hollow Body One Arm Chest Press / Knees Bent
Power Pull Jump / No Jump
Balance Curl + Arnold Press
Rotational Goblet Squat
Bear Plank Forward & Back Raise / from Knees
Upward Chop
Sprinters / Feet Back Down
Archer Press / from Knees
Squat + Front Kick + Punch / No DB’s
Lying Bicycles / Feet Down
Triceps Extension + Hip Up
Knee Chop

Cool Down
Figure Four
Sprinter Stretch
Posterior Shoulder Stretch
Chest Opener