We’re training the full body with compound movements that build strength, raise your heart rate, and keep you moving from start to finish. No repeats, no jumping, and every exercise is 40 seconds of work followed by 20 seconds of rest.
Choose a weight you can control, stay locked in on your form, and make every rep count. For reference, I’m using 40 lb (18 kg) dumbbells throughout.
🔥 Goal: Build Muscle | Burn Fat | Boost Metabolism Whether you're just getting started or looking to level up your weekly training, this workout delivers. Hit play, show up, and watch what happens.
Drop a comment and let me know how you felt after!
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Workout // 40s work, 20s rest Front Squat to RDL Curl to Arnold Press Lateral Lunge to Row Twist Chest Press to Fly Step Up to Knee Drive R Step Up to Knee Drive L Bent Over Row, R, L, Both Squat to Curtsy Lunge Glute Bridge Chest Press B-Stance RDL R B-Stance RDL L Hammer Curl to Press Reverse Lunge to Knee Drive R Reverse Lunge to Knee Drive L Renegade Row Squat to Good Morning Hex Press to Pullover Single Leg Deadlift R Single Leg Deadlift L Suitcase Squat to Curl Step Back Lunge to Press Sumo Deadlift to High Pull Dumbbell Swing
Rest 30s
Finisher // 90s AMRAP Push Up to Snatch, alternating
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
