Title
Sweat Set HIIT Magic
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Want to get fitter, stronger and faster? Make burpees your friend. This HIIT workout combines the popular power move with classic dumbbell strength builders to put some magic in your sweat. This program is a high-intensity interval program that you can do just about anywhere.
Perform one exercise at a time for the full amount of repetitions, focusing on technique, range of motion and breathing.
Warm-Up
Wrist Mobility
Perform for 30 seconds in each direction.
- Stand with your feet under your shoulders. Clasp your hands in front of your chest, interlacing your fingers.
- Rotate your hands clockwise at the wrist for 30 seconds. Keep your shoulders back and chest lifted, and breathe as you circle at the wrists.
- Reverse the movement and perform for 30 more seconds.
Squat Builder
Perform 15 reps.
- Stand with your feet wider than your shoulders. Clasp your hands in front of you, and sit your hips back and down to come into a squat, bending your knees.
- At the bottom of your squat, place your hands on the floor in front of you. Straighten your legs until you feel a stretch in the back of your legs, sending your hips to the ceiling.
- Bend your knees to come back into your squat, then press through your feet to return to stand. Repeat.
Plank to Down Dog
Perform for 60 seconds.
- Start in an extended plank position, with your shoulders over your wrists, creating one straight line from head to heels.
- Lift your hips toward the ceiling and come onto your toes into Down Dog, pressing your chest toward your thighs and keeping your legs straight.
- Hold for a second, then roll your hips back toward the floor to come into plank. Repeat.
WORKOUT
SET 1
Squat Side Kick
Perform 15 reps on each side.
- Stand with feet wider than your shoulders. Clasp your hands in front of you.
- Sit your hips back and down to come into a squat, bending your knees.
- As you drive up to stand, bring your right foot off the ground and perform a side kick at hip height, driving your right heel away from your body and leaning to your left, balancing on your left leg.
- Place your right foot back on the ground and repeat, alternating legs.
Burpee (jump optional)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank. Drop into a push-up, then come back up to plank.
- Jump your feet back in to come back into a low squat.
- Optional: As you land your squat, press through your heels to explode into a jump. Land softly in a squat and repeat the sequence.
Dumbbell Row
Perform 15 reps.
- Begin standing with your feet under your hips, holding dumbbells at your sides.
- Tip from your hips, keeping your knees soft, to bring the dumbbells down with straight arms. Your eyes should focus on the ground in front of you to maintain a neutral spine.
- Pull your elbows toward the ceiling to row the dumbbells up to rib height, squeezing your shoulder blades in toward your spine.
- Return the dumbbells back to start and repeat.
Burpee (no jump)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank. Drop into a push-up, then come back up to plank.
- Jump your feet back in to come back into a low squat, and press through your heels to stand. Repeat.
Overhead Triceps Extension
Perform 15 reps.
- Stand with your spine long and your shoulders wide. Grip one end of a dumbbell with one hand placed over the other.
- Engage your abs as you bend your elbows and press the dumbbell up to the ceiling.
- Bend your elbows, keeping them close to your ears and pointed to the ceiling, to lower the dumbbell behind your head.
- Keeping your upper arms as stationary as possible, press the dumbbell away to the ceiling. Lower it behind your head and repeat.
Burpee (no jump, no push-up)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank.
- Jump your feet back in to come back into a low squat, and press through your heels to stand. Repeat.
SET 2
Reverse Lunge With Overhead Dumbbell Press
Perform 15 reps each side.
- Stand with your feet under your hips, holding a dumbbell in your right hand.
- Bring the dumbbell up to shoulder height.
- Step your right foot back into a reverse lunge, dropping your knee toward the floor.
- Press through your front heel to stand, and at the top, press the dumbbell up overhead.
- Bring the dumbbell back down to shoulder height and repeat. Then switch sides.
Burpee (jump optional)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank. Drop into a push-up, then come back up to plank.
- Jump your feet back in to come back into a low squat.
- Optional: As you land your squat, press through your heels to explode into a jump. Land softly in a squat and repeat the sequence.
Dumbbell Bent-Over Fly
Perform 15 reps.
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Hinge forward from your hips, letting the dumbbells lower in front of you, keeping your spine long and knees soft.
- Squeeze your shoulder blades together to lift the dumbbells up and out wide, stopping just below shoulder height. Keep a micro-bend in your elbows.
- Bring the dumbbells back down and together. Repeat.
Burpee (no jump)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank. Drop into a push-up, then come back up to plank.
- Jump your feet back in to come back into a low squat, and press through your heels to stand. Repeat.
Biceps Curl
Perform 15 reps each side.
- Stand tall with a dumbbell in each hand and your arms at your sides, feet under your hips.
- Rotate your wrists so that your palms are facing up.
- Bend your elbows and flex your biceps to curl the dumbbells to shoulder height. Lower the dumbbells back down to your sides. Repeat.
Burpee (no jump, no push-up)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank.
- Jump your feet back in to come back into a low squat, and press through your heels to stand. Repeat.
SET 3
Dumbbell Russian Twist
Perform 15 reps.
- Sit on the floor with bent knees, holding a dumbbell.
- Lean back, lift your feet off the floor, keeping your knees bent, and hold the weight out in front of your torso.
- Twist by rotating the weight to your left, keeping your eyes on the weight so your whole upper body rotates together.
- Keep your legs still as your upper body twists.
- Slowly come back to center, and repeat on the other side.
Burpee (jump optional)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank. Drop into a push-up, then come back up to plank.
- Jump your feet back in to come back into a low squat.
- Optional: As you land your squat, press through your heels to explode into a jump. Land softly in a squat and repeat the sequence.
Full-Body Crunch With Dumbbell
Perform 15 reps.
- Begin in a supine position, holding a dumbbell in outstretched arms overhead, legs extended.
- In one smooth motion, crunch your knees in toward your chest as you bring the dumbbell up and overhead to meet your knees, shoulder blades off the floor.
- Release back to start, hovering your feet and the dumbbell off the floor and repeat.
Burpee (no jump)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank. Drop into a push-up, then come back up to plank.
- Jump your feet back in to come back into a low squat, and press through your heels to stand. Repeat.
Hip Bridge
Perform 15 reps.
- Lie on your back with your feet hip-width apart and your heels under your knees.
- Push your heels into the floor as you squeeze your glutes and lift the top of your hips up toward the ceiling.
- Release and lower your hips back to the ground.
Burpee (no jump, no push-up)
Perform 10 reps.
- Begin standing with your feet under your hips, arms at your sides.
- Squat down, letting your arms come in front of you, then place your hands on the ground under your shoulders.
- Jump your feet back to come into a high plank.
- Jump your feet back in to come back into a low squat, and press through your heels to stand. Repeat.
COOL-DOWN
Child’s Pose
Perform for 30 to 60 seconds.
- Start on your hands and knees with your feet together and your knees apart.
- Walk your hands out in front of you and bend at your hips until your head comfortably touches the floor. Press your hips toward your feet and your chest toward the floor.
- Hold the stretch for 30 to 60 seconds.
Seated Side Stretch
Perform for 30 seconds each side.
- Start seated with your ankles crossed and spine lifted. Place your left hand on the floor with your elbow slightly bent.
- Reach your right arm up, overhead and to your left. Keeping both hips anchored and your core engaged, lean your torso to the left and pull your rib cage to your right. Breathe slowly and deeply as you hold.
- Switch sides and repeat.
Standing Chest-Opener Stretch
Perform for 30 to 60 seconds.
- Stand with your feet under your hips, arms at your sides.
- Clasp your hands behind your back, interlacing your fingers.
- Pull your hands down toward the ground to open up your chest. Hold the stretch, then release.
Video credit: MIlles Studio, Stocksy
Photo credit: Cinemalist, Stocksy; Tom Casey, box24studio.com
Model: Brandon Garcia, 24 Hour Fitness