Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Here’s a great routine for when you need a total body workout, but are running short on time. Use this 20 minute hiit with weights to build strength, burn fat, and enhance lean muscle. You only need a pair of dumbbells and then either a chair, bench, or box.

Warm Up
Overhead Reach + Knee Raise
Kneeling Diagonal Chop
Downward Dog + Upward Facing
Run in Place + Arm Crossover

20 Minute HIIT with Weights

Deadlift + Snatch from Hang + Windmill
Triceps Kickback + Mule Kick / from Bench
Goblet Bulgarian Split Squat / Split Squat
Chair Dip + Knee Tuck / Bent Knees
Reverse Curl + Overhead Hold
Knee Tuck + Archer Row / Squat

Cool Down
Bent Arm Wall Stretch
Wall Slides
Seated Hamstring Stretch
Seated Back
Seated Calf
Sprinter Quad Stretch

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a full body hit workout with weights while we will be providing easier modifications this is not a beginner workout if you are a true beginner we’d recommend that you check out one of our beginner routines this routine requires a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level you will also want to have either a bench or chair handy for a few of the movements if you’re ready to go let’s get into it [Music] alright let’s get started with a warm-up we’re gonna do an overhead reach plus near a so at the same time we’re gonna reach up with both arms and bring up opposite alternating knee get a nice full reach up overhead go ahead and test that flexibility and mobility at the same time and ideally we’re bringing that knee up until it’s parallel to the ground focusing on breathing throughout today’s workout and the warm-up and the purpose of this warm-up is just to get your heart rate up increase your overall body temperature and gain a little extra mobility at the same time we’re not gonna count any reps during this so we just encourage you to move at your own pace just remember this is the warmup not the actual workout so no need to push it too hard yet there’ll be plenty of time for that coming up yeah make sure to breathe get that full extension overhead stretching out those shoulders engage those ABS to bring that knee up on every rep let’s go ahead and keep this one up four five four three two one zero alright we’re gonna head to the floor for the next one we’re gonna move into a kneeling diagonal chop so on one knee we’re gonna reach to the same side of that knee that’s in front and then we’re gonna chop up and across this one’s gonna give you a little bit of thoracic spine mobility loosening up that spine that core getting there ready for this work we got coming up also this one’s good to warm up your hip flexors and quads this one move is hitting multiple body parts making sure to actually rotate with your core to the left all the way up into the right and not just moving your arms back and forth side to side good keep breathing keep moving we’re gonna switch sides on this one and five four three two one zero opposite side now right into it all right again starting at the that front leg and then going up and across there go chop and as you get into this one you should notice your mobility improving from rep to rep as you do get loosened up whoo I feel it we feel it guys this is just the warmup we’re gonna feel it today I promise you that it’s I’m not gonna tell you it’s gonna be easy but it will be worth it good moving at a pace that you feel comfortable with here four five four three two one zero all right we’re gonna move into sand the floor we’re gonna move into a little yoga inspired move we’re gonna go back and forth between the downward dog to an upward facing dog so let’s go and come up into a high plank position and then bring your hips back stretching up those shoulders head back really drive those hips and do a downward facing dog and then we’re gonna say reverse it come forward bring those hips down head up chin up and stretch into an upward facing dog from that stretch in your abdominals quads and hip flexors and then now let’s move it back into the downward facing dog again on this one feeling your body getting a little more loosened up with every rep all right back to that upward facing dog drive those hips back down it’s a great winter go ahead and improve the mobility and your posterior chain and then your spine and one more time back to that downward facing dog driving those hips back like somebody’s pulling back on your glutes stretching out those shoulders at the same time alright one last upward facing dog back up hips to the ground notice I’m staying on my balls on my feet on this one chin up and three two one zero all right so come on up to our feet we’re gonna get our heart rate up with this last one we’re gonna do a run in place plus arm crossover loosening up your shoulders in your chest at the same time staying light and on the balls of our feet I like you to alternate which arm is on top on this arm crossover and again depending on your flexibility you may or may not be able to cross as quite as much as we are and that’s alright we encourage you to make this workout your own making sure to breathe doing how hold your breath gotta get into the good habit of breathing throughout it’s a good time in the routine here and this warm-up to start thinking about what brought you here today what is it that motivates you what made you click on this video and start this workout today whatever the answer to that question is it gonna be the same thing that gets you through to the end so keep it in your mind throughout today’s routine you got it hot feet hot feet nice and light on the balls of your feet little bend in those knees and five four three two one zero that’s it I’m ready to go warm warm up complete let’s get into the workout we only need one dumbbell for the very first one all right we’re gonna do a compound-complex move it’s three-in-one so let’s go over together feet are a little wider than shoulder width apart first going to perform a deadlifts we’re gonna break at those hips then bend the knees at the dumbbell falls between our legs stand up squeeze the glutes at the top now break it the hips weight back in the hips and then we’re gonna do a snatch from the hang elbow comes high explosively up overhead lastly we’re gonna point your toes on a 45 degree angle and then we’re gonna bend over perform a windmill driving that hip out to the side go over together repeat so deadlift snatch [Music] windmill boom and we’re gonna repeat this sequence so you’re moving at a pace that you feel comfortable with you need to increase the weight you need to decrease the weight whatever it is you need to do make this work for you again not counting any repetitions so it’s all about moving at a pace you feel comfortable with and pushing yourself on this deadlift really driving those hips back weight back in the hips and on that Snatcher bring that elbow up liquor zipping up a jacket and then lastly performing that windmill boom big power on everyone really concentrate on your form definitely we got three unique moves here hitting the total body with this one you’d be easier to find exit era easier to find a muscle group that this one isn’t working then didn’t aim all of them that it is this one is hitting your legs your core and your upper body all at the same time doing one side at a time again getting as many reps in as we can in a lot of time period good knowing this one for just ten more seconds and then we’re gonna switch sides big power on that snatch every time and five four three two one and zero all right switch it up opposite side now again weight back in the hips keep those feet flat on that deadlift make sure you’re not coming up on your toes bring that elbow up explosively on that snatch and then on that windmill go ahead and look up at that dumbbell as you’re performing on a nice straight line drive those hips out to the side keep your back straight core stays tight throughout all three moves really engage those abs in your core excellent work everybody keeping it up staying focus only the one side of this one today so I get through it and you can check it off your list you got it booth again on every one of those windmills really focused on driving those hips out to the side with a slight bend in the knee and looking up at that dumbbell you got it come on moving at a pace that you feel comfortable with pushing yourself right here guys let’s do this one for the last ten seconds almost there almost there keep it moving remember why you came here today what is it what’s your driving force and five four three two one and zero okay Jackson all right we need again just the one dumbbell for the next one and I’m actually gonna pull out my bench for this particular modification we’re gonna do a combo move again we’re gonna tricep kickback plus mule kick so my feet are shoulder width apart my dumbbells in one arm and I’m actually marrying the exact same movement that he’s doing but I’m putting my hand on the bench for support we’re bent over at a 45 degree angle I’m just gonna put my hand on my hip so at the same time bending only at the elbow we’re gonna perform a tricep kickback and a mule kick so bringing that heel up to the ceiling and squeezing our glute at the same time whoo take much on this one – feel it no it does not you’re gonna feel it on that front leg that’s balancing and feel it on that glute and hamstring of the leg that’s coming up don’t forget those triceps and you’re gonna be the new triceps keep that upper arm up and parallel to the ground the one that’s doing the kickback and only bend at the elbow no swinging that’s it nice and under control whoo and if you lose your balance a little bit that’s alright not about being perfect just about putting in the work excellent keep that core tight back stay straight on this one a lot of balance involved that’s right that core stabilization on this one you got it guys come on doing a lot of compound moves today getting a lot of work in in a short period of time come on keep it up keep it up we’re gonna switch sides here and five four three two one zero okay same position just switch into everything up all right then begin again squeeze in that tricep up at the top bring that heel up to the ceiling so it means we’re gonna have a bent knee on that leg that’s performing the mule kicking excellent core stays tight remembering to breathe that’s it don’t hold your breath you will regret it think about what brought you here today what is it this one’s working your hamstrings your glutes your core your quads your triceps all getting hit in this one single movement doing excellent keep it up not much left on this one let’s hit this one for last ten seconds oh come on what you got what you got put it out there and five four three two one zero goodness all right I’m gonna steal the bench for the next one yes not required you decide which move you’re gonna do I’m we’re gonna do it get either a goblet Bulgarian split squat or just a goblet split squat yep so again only one dumbbell needed for this one we’re gonna hold their dumbbell up top in a goblet position do hands up at the top I’m gonna place one foot back on the bench and I’m in the split squat stance and if you need to widen your base just a little bit to help keep your balance go ahead and do so both of us are gonna drop straight down till both knees at a 90 degree angle and then back up my version is a little bit tougher but they’re both tough yes they are you decide which one is right for you we’re gonna hit equal time on each leg remember don’t forget to breathe through the entire movement that’s it breathing in on the way down and exhaling on the way up always exhaling I’m the hardest part of the move nice and under control oh my glutes are on fire already we like it we’re feeling it has to tribe we hope you are too come on we’re right there with you work at your own pace don’t try to keep up with us sitting behind it going faster oh you mowing faster again whatever that is make this workout your own yeah excellent job everybody come on stick with it we’re gonna switch we’re gonna switch sides in five four three two one zero side now or I didn’t do it there we go all right now holding the weight in front like this and a goblet position it’s gonna put a little extra emphasis on our quads so be ready for it whoo again keeping good posture course and tight you got it guys you got it stay in tougher this exercise might be tough but you’re tougher that’s right sitting back again ideally getting both those knees until they’re close to a 90 degree angle and then coming back up we don’t want you to do is bounce that back knee off the ground keep it under control we also don’t want you to fall forward here try to keep your head up chest up as best as you can good point yeah again breathe it in on the way down out on the way up that’s hit this one four five four three two one zero right no no dumbbells need for the next one but you are gonna need your chair your bench whatever you have couch a lot of different things could work for this we’re gonna do a chair dip yes so I’m gonna do a little harder variation but he’s gonna do the classic version either way ever placing her hands with her fingers facing forward on the bench on our palms I’m gonna kick my legs out straight and I’m gonna have my knees bent here we’re gonna drop down until both elbows hit a 90-degree angle we’re gonna press back up now when I do mine I’m gonna press up and bring one knee up at the same time and I’m just gonna stay with the knees bent version and actually if you are not quite at the point where you’re doing the knee tuck like coach you can definitely just bring your legs out and keep the chair dips going again will give you plenty of modifications here to make this your own that’s right go ahead and do that knee tuck if you really want to get some extra ab working make it just that much harder whoa again ideally we’re coming down till those elbows hit about a 90-degree angle and then we’re pressing back up you’re not imagining the tricep burn that’s for sure it’s working especially after those tricep kickbacks that’s true whoo we’re feeling a two tribe come on come on burn so good burn so good we’re right there with you rep by Rep get to my own pace that’s it pushing yourself cuz nobody else can or will do it for you oh how many can you get come on keep it going keep it going fifteen seconds left move fifteen that’s it that’s it come on and you’re done with these push it push it we’re yeah has four tribal we’re yeah let’s go five four three two one zero all right move your bench or chair out of the way we’re gonna need both dumbbells for the next one we’re gonna move into an upper body move little combination move we’re going to press up with one arm and keep one dumbbell straight overhead with the second arm we’re gonna perform a reverse curl so go ahead and keep that wrist straight locked in get that elbow in nice and close to your body that opposite arm is just isometrically holding that dumbbell up overhead and we’re gonna go half and half on each side make sure your palm is facing forward the arm that’s up in the air well I guess to an item the reverse yeah and both of them exist curl as well yeah both grips are pronate keep that wrist straight and locked in we don’t want what we call spaghetti wrists where you’re letting that risco all loose want to make sure we keep that wrist in hand in a straight line with your lower arm feeling the forearms and biceps working on this one on that arm that’s moving that isometric on that shoulder just stabilizing keeping it overhead all right good keep a good base a little bend in your knees core stays tight and of course we’re breathin let’s go guys not much left on this side four five four three two zero now here’s the fun part let’s switch it up opposite side now that one that was just working is holding up overhead and then reverse curling with the opposite arm again trying your best to keep that elbow in nice and tight to your body you don’t want it flaring out to the side no swinging either we’re tight and engaged you got it really control both ends of the movement on this one you don’t want to use momentum to get that dumbbell up and then let it flat down and instead controlling the move you got it guys come on let’s go fighting through that burn you’re stronger than that burn right here right now let’s do it come on let’s hit this side for last 10 seconds come on stay tough stay tough let’s go five four three two one zero nice okay we’re gonna kick it up a notch with this next one but we only need one dumbbell for it so go to place that one dumbbell out in front of you we’re gonna do a little combination move I’m gonna go knee tuck which is a plyometric jump up working my knees up soft landing and I’m jumping down performing a Archer row and I am actually just doing a squat so you’re gonna see me come up I’m gonna go down into a squat come right back up squat down again step back into an archer row and we’re alternating hands here so you can tell one version is obviously much lower impact than the other you decide what’s right for you if you’re doing that and II took it really focus on landing softly and then that Archer row you’re turning both feet pivoting and pulling back on that elbow everything you got right here get as many repetitions as you can this is a tough one this is gonna separate those who really want it from those who just want to talk about it keep that core tight on that Arturo back stay straight come on let’s go keep the pace up keep the energy up how many can you get you got it you got it whoa yeah a sweet ride yeah feeling the burn on these legs we know it’s tough we’re right there with you come on fighting through yeah 15 seconds how money can you get pushing through pushing through oh I’m that row make sure you’re pulling back from the elbow on every rep come on let’s go five four three two one zero ah excellent we’re gonna move into a cool-down next okay allow your heart rate to come down slowly gain little mobility at the same time we’re gonna do a wall or door frame for the next one we’re gonna do a bent arm wall stretch let’s go and place that forearm on the wall they’re nice and close to the wall elbows bent at 90 and as you’re close go ahead and stretch and turn yourself away from the wall it’s gonna work your chest your shoulders open you up yeah you really got a hit today didn’t man with that workout they did well and they get head every day Jim it’s true how we’re spending the car sitting computer cut sitting down this is a great one to improve your posture just pull apart all these stretches we’re looking to get – well 85 90 % switch opposite side now looking to get – well 85 90 % of what you’re capable of you want to feel a good stretch but you don’t want to get to the point where you’re really feeling pain [Music] nice big deep breaths that’s it allow your breath to calm just take a minute here to be proud of what you’ve achieved so far today but we’re easy everybody be fit but they’re not so it makes you so special for showing up today four three two one zero all right this next one we’re gonna stay at the wall we’re gonna move into a wall slide great one for your your back and your lats and place both forearms on the wall and then we’re gonna press your arms into the wall as you slide them up and pull your body away and then back up slide the forearms up pull your body away and back every time getting a stretch in your back and in your lats and in your shoulders feel that stretch whoo this one’s tight on me today they’re working hard it’s important to treat your recovery just as important as you treat the rest of your training gotta prioritize it that’s it come on stick with it nice and controlled movements stay relaxed nice big deep breaths four five four three two one zero ha it’s a nice active stretch let’s hit the lower body next come on down to the floor place your legs out in front of you and sit down on your backside first we’re gonna focus on your hamstring so legs are out straight knees are down then straight down to the floor I’m gonna place both hands on your hips for this one we’re only gonna bend over at the hips as a hinge like you keep your back straight so it’s not here we’re trying to reach as far as possible but instead keeping your back straight come down as far as possible keep your head in line with your spine and it’s really gonna isolate those hamstrings in the back of your leg don’t allow your knees to come up keep them down just hinging at the hips shoulders stay back on this one retracted and hold that’s it nice big deep breaths I really feel those hamstrings stretching and I sold this one for five four three two one zero come on oh and relax rich alright next we’re gonna do us a little bit more of a lower back focus very similar but this time we’re gonna go ahead and reach and allow your back to arch and just get a full reach in what we don’t want to do is pull back on the toes just yet keep the toe straight he saw me well that’s coming next and just get a full stretch bring that head down full reach again keep those knees square knees flush to the floor big reach nice deep breath excellent work and if you can’t quite get as far as we are today that’s okay and if you’re much further that’s cool to just make it your own four five four three two one come back up okay we got one last one here with this position we’re gonna move into our calf stretch now so go ahead and pull those toes back and Johann you can reach to the toes and pull them back and you may just need to pull them back and you’ll feel enough of the calf stretch does not have to reach out and if you can’t reach him and you’re just like this that’s okay just at the same time reach as far as you can while pulling back on your toes so if you’re just right here that’s okay too you can keep those knees down don’t let them up but if you can reach those feet gonna really pull back on those toes making those calves stretch beat those calves up and this workout today so the leaks that we can do is loosen them up a little bit show them a little of that’s it little TLC hold this one for five four three two one zero excellent alright last one we’re gonna finish up with a sprinter quad stretch so that quad quadricep is that thigh muscle in front I’m gonna pull one leg back and I’m gonna pull mine out to the side and Claudia’s gonna pull hers underneath her we decide which is more Pro for you and then we’re gonna lean back so I’m just gonna lean back on my forearms you could also lean back to here or you could lie all the way back you decide which one is appropriate for you and your fitness level I’m not gonna lie back today I’m just gonna hang out right here on my forearms my quads are tight today zero man we’ve been working hard we had a hike a few days ago and I don’t think my quads have quite recovered yet we we bought a new hiking backpack we put our two-year-old daughter in the back of it so I carried her for miles Mike Wiseman claims yeah that’s true yeah it was pretty rigorous all right leaning back and let’s just hold this 1 4 3 2 1 0 that’s it come on up and back here we go last one and you might find that one leg is lighter or I’m sorry looser or tighter than the other totally calm and don’t let that get you worried freak you out that’s right it’s pretty common nice big deep breaths here my left ones always usually more tight last few seconds here 4 5 4 3 2 1 and 0 that’s it everybody give yourself a round of applause Wow let’s see if I can stand up yep legs are still working here go no no you can hang out we have to stand so you know it is what it is thank you so much for working out with us today if you enjoyed this workout and you’ve been seeing some results working out this for a while we’d encourage you to please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout routine with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from house fit make sure to check out has fit calm or if hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook Twitter snapchat Instagram we’re there come find Hospit and connect with us again thank you so much for working through with us today it’s our privilege to join you I’m Kozak and I’m Claudia and we will see you at your next workout