Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

This 30 minute HIIT workout for fat loss and strength will help you burn calories and improve muscular strength at the same time. You’ll only need a pair of dumbbells, but you may wish to grab a mat for comfort.

Warm Up
Arm Crossover + Butt Kick
T’s, I’s, Y’s
Multi-planar lunge
Prisoner Squats

30 Minute HIIT Workout for Fat Loss & Strength

One Leg Stiff Leg Deadlift + Shrug / Two Leg
Bridge + Press + Pullover Combo
Side Lunge + Upright Row / Side Squat
Dumbbell Row and Reach
Overhead Skiers / Skiers
Reverse Lunge Swing (KB) / Reverse Lunge
Lying Fly + Leg Raise / Knee Raise
Low Split / Split Stance Row and Press
Sumo DL + Curl + Press
Bear Plank Triceps Kickback / from Knees

Cool Down
Staggered Chest Stretch
Downward Dog / from Knees
Cobra / from Elbows
Child’s Pose

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