workout

20 Minute HIIT Workout w/Cardio, Strength Training


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185-375

20 min

Dumbbells

Advanced, Beginner, Intermediate

This hiit workout has a little bit of everything in it! It includes 4 separate rounds: cardio, strength training, cardio kickboxing, and abs. It's a great routine for both men and women and the only equipment required is a pair of dumbbells.

Complete each exercise for 50 seconds before moving on to the next:

Cardio:
Skaters / Modified Steps
Bear Plank Kick Throughs / Bear Plank Step Backs
Forward & Back Hops / 1,2,3,4
Davies Test / from Knees
Moving Mountain Climbers / Modified Mountain Climbers

Strength:
Split Squat + Thruster / Squat + Thruster
RDL + Row / Lighter Weight
One Leg Hip + Press / Two Leg Hip Ups
Sumo Deadlift + Upright Row / Lighter Weight
Curl + Kickback / Lighter Weight

Kickboxing:
Switch + Front Kick / Front Kick
Low Iso Hooks / Hooks
Jumping Knees / High Knees
Forward and Back Run + High Punch out / Run in Place
1,2,3 High Kick / Knee

Abs:
Lying Leg Crossover / Bent Knee
Low Plank Elbow Out to Knee / from Knees
Sit ups / Reach Crunch
Low Plank Hip Dips / from Knees
Hollow Body Hold / with Bent Knee

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