This HIIT workout is a 50-minute full body routine! All you need is a set of dumbbells and an interval timer.
There are several kinds of workouts that I consistently incorporate into my routine, and high intensity interval training (HIIT) is one type that I’m a big fan of. HIIT basically equates to a workout with timed periods of high intensity training, followed by short periods of recovery time.
Check out some of the proven benefits of HIIT. It’s effective, which is one of the reasons why I love it. Another reason why I’m a HIIT fan is that I often feel like the workouts fly by, partly because I tend to only focus on the interval at hand and not think about how much more I have to do (like I often do with, say, cycling.. I think, “Aw man 10 minutes down, another 20 to go!”).
Today’s workout routine is in honor of the presidential inauguration taking place this week (INSERT EXCLAMATION POINTS!!!). Back in 2016, I created what I dubbed my Election Hangover HIIT Workout to get me moving after feeling completely deflated after the election took place. It wound up being one of my favorite HIIT routines that I’ve kept coming back to, but since 4 years have passed & we’ve had another election, and my overall political mood is CELEBRATORY (America’s getting this complete clown out of the White House, woohoo!) I decided to create a new heart-pumping HIIT workout.
The Low Down:
- The routine itself takes 48 minutes to complete. I combine it with a few minutes of warm up and cool down for a workout that’s just shy of an hour.
- We’re working the entire body with this one! The routine is broken down into 9 blocks, each of which have 2 moves. The first 3 blocks focus on the hamstrings & booty, the next 3 blocks work the shoulders & biceps, and the last 3 blocks burn out the triceps & chest.
- The tempo for this is 30 seconds of work, followed by 10 seconds of rest. Each block is completed 4 times.
- I typically use 15 lb dumbbells, but I recommend that you go with whatever weights feel challenging but at the same time doable for you.
- Looking for an interval timer? I use an app aptly called Interval Timer. It’s free and does the job.
- Following the routine below, I’ve linked to images & videos explaining the moves that you may not be sure about.
Let’s get moving friends!
The Routine
The Moves
- Weighted Donkey Kicks
- Plank Knee Twists
- Weighted Good Mornings
- Wall Squat Sit
- Bulgarian Split Squat
- Dumbbell Flies with Reverse Lunge
- 20 Plank Variations
- Dumbbell Front Raises
- Walk Out Push Ups
- Static Lunge
- Butterfly Crunch
- Tricep Kickbacks
- Jump Squat
- Plie Squat with Tricep Extension
- Dumbbell X-Up
- Chest Flies with a Static Bridge
- V-Ups
These are some of my favorite exercises. I love my strength training days. great workout combo!
Oh yes, these are definitely some of my go-to strength training moves!
I’ll have to try this, I love hiit too!
Happy almost Inauguration Day!
Thanks, I’m still celebrating over here! 🙂
Great workout lineup here, Nicole! We’ve been mixing up our workout routine and adding some weights and intervals in – Laura has a Peloton, so we’ve been using their classes. However, I like the idea of creating our own version. Thanks for sharing this one!
I know so many people who love their Peloton workouts! Good for you for keeping up with your workouts, David!
HIIT workouts are my favorite! I love that I can get cardio and strength training done in one workout and it’s so effective!
100% agree with you there! HIIT is a go-to of mine when I’m short on time because I know it’s so effective.
Love this! I’m always looking for new routines to switch things up. And you can’t beat a celebration at the same time 🙂
Absolutely.. It has been SO nice to not hear about Trump’s ridiculousness 24/7 the last few weeks!