Advanced HIIT: Intense Workout with Weights
Twenty bodyweight HIIT moves, two dumbbell strength complexes done twice, then a cardio finisher.
- 46 min
- Dumbbells
- Intermediate
- 32 moves
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
306K views on YouTube · TIFF x DAN · March 2021
The workout
Bodyweight HIIT · 40s work · 20s rest
- Side + Curtsy Lunge + Jump, right
- Front + 180 Jump + Squat
- 2 Side to 2 Front Lunges · right, then left
- Squat Knee Drive + Squat Jump
- Lateral Push Ups
- Tabletop Tricep Dip + Alternating Leg Kick
- Bear Plank Dead Bugs
- Extend to Tuck + Abduction Reaches
- Dolphin Plank to Spider Crunches
- Squat + Alternating Toe Taps
- Squat Hops Forward + Back
- Skater Lunges
- Front to Back Lunge + Jump Switch Lunge
- Calf Squats
- Bear Plank Knee Taps + Tuck + Burpee
- Bear Push Backs
- Leg Raises Wide to Center to Knee Tuck
- Bear Plank Shoulder + Toe Taps
- Hollow Hold Scissor Kicks
Strength complex 1 · 40s work · 20s rest
2 rounds
- Thrusters
- RDL + Bent Over Row
- Reverse Lunge + Bicep Curl
- Squat Clean
- Sumo Deadlift + Upright Row
Strength complex 2 · 40s work · 20s rest
2 rounds
- Chest Press
- Curl to 45° Press
- Rear Delt Row + Rear Delt Fly
- Curtsy Lunge + Lateral Raise
- Makers
Cardio finisher · 40s work · 20s rest
- Lateral High Knees
- Squat to Alternating Knee Drive
- Double Tuck Burpees
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