This is a 35 minute full body workout combining bodyweight cardio HIIT with dumbbell strength work.
We start with a quick warm up, then move into a no equipment cardio block to get the heart rate up. From there, we pick up dumbbells for a full body HIIT strength block (I'm using 20 lb dumbbells for reference – light to medium weight), finishing with a fast TABATA finisher before a cool down and stretch.
The pacing stays high, the exercises keep changing, and nothing drags on. Use moderate dumbbells that challenge you, move with control, and adjust when needed to keep the quality of your reps high.
This is a great at home workout when you want cardio, strength, and conditioning all in one session.
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Warm Up // 30s work x6, no rest Squat to Reach Alternating Reverse Lunge + Reach Arm Circles Inchworm Walk Out Push Ups / Knee Push Ups Jog in Place
Cardio Conditioning // 30s work, 15s rest Skater Hops Prisoner Squat to Cross Crunch Commando to Toe Touches Reverse Lunge to Knee Drive High Knees Push Up to Shoulder Taps Ghost Rope Squat Jacks Scissor Jumps Burpees Alt Lateral Lunge + Knee Drive Mountain Climbers Bicycle Crunches Crunch Kicks Side Plank Reach R Side Plank Reach L Air Squats Runner Step Back + Knee Drive R Runner Step Back + Knee Drive L Lateral High Knee to Squat Jack
Dumbbell HIIT // 40s work, 20s rest Curl to Reverse Lunge RDL to Row Push Press Renegade Row Front Squat to Arnold Press Twist to Overhead Press Sit Up to Press Staggered Squat Walk Alternating Dumbbell Swing Burpee to Deadlift
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