Full-Body HIIT Workout (20 Minutes)

Learn how to Do an Alternating Lunge Clear and Squat Thruster

1. Stand along with your ft shoulder-width aside, knees barely bent. Maintain a dumbbell in every hand at your sides, palms dealing with in.
2. Step your proper leg again right into a reverse lunge, decreasing your hips till each knees attain a 90-degree angle. Goal to get your entrance thigh parallel to the bottom.
3. Squeeze your left glute, driving your again, proper leg ahead as you stand tall to return to your beginning place. As you stand tall, clear the dumbbells as much as your shoulders.
4. Along with your weight in your heels, sit your hips again as you decrease right into a squat, striving for a 90-degree angle between your hips and knees.
5. Drive by means of your heels, squeezing your glutes to face tall. As you stand, carry out a squat thruster by urgent the dumbbells instantly overhead.
6. Decrease the dumbbells again all the way down to your sides and repeat the reverse lunge, this time stepping again with the left foot.

Modification: If lunges hurt your knees, carry out a deadlift to squat. To scale back stress on the core, omit the dumbbell clear and overhead thruster. 

Learn how to Do a Push Up Plank Stroll and Single Arm Row

1. Begin in a excessive plank place along with your shoulders stacked over your wrists. Pull your kneecaps up in the direction of your stomach, ft hip-width aside. Place a dumbbell on the bottom simply outdoors your proper hand.
2. Slowly decrease your chest down in the direction of the bottom, elbows falling again in the direction of your hips earlier than exhaling as you push again up into excessive plank place (finishing a push-up).
3. Carry out a plank stroll by “strolling” your left hand in the direction of the middle, then “strolling” your proper hand over to know the dumbbell.
4. Sustaining a powerful core, pull your proper elbow to proper hip, performing a single arm plank row.
5. Slowly and with management, decrease the dumbbell to the bottom and stroll your palms over to the left, returning to the beginning place.

Modification: If push ups hurt your wrists, carry out a standing dumbbell chest press and bent-over again row.

Learn how to Do a Burpee and Alternating Single Arm Snatch

1. Stand along with your ft shoulder-width aside, knees barely bent. Maintain a dumbbell in your proper hand at your facet (palm is dealing with in).
2. Hinge ahead on the hips, pushing your hips again as you decrease the dumbbell down the entrance of your physique. It’s best to really feel a stretch in your hamstrings.
3. Set the dumbbell on the bottom between your ft and carry out a burpee. Place your palms on the mat and soar your ft again, touchdown in a excessive plank place.
4. Leap your ft in, touchdown along with your ft simply outdoors the dumbbell. Seize the dumbbell along with your left hand and snatch the load overhead along with your left arm, utilizing the facility and momentum created by your legs and hips. It’s best to end standing tall along with your left arm locked out straight overhead, left bicep close to left ear.
5. With management, decrease the dumbbell again all the way down to shoulder peak earlier than decreasing all of it the way in which again to the bottom. 

Modification: Omit the burpee and carry out alternating dumbbell snatches.

Learn how to Do a Staggered Deadlift and Curl Press

1. Stand along with your ft hip-width aside, holding a pair of dumbbells (palms dealing with in in the direction of your physique).
2. Stagger your ft so your proper leg is barely in entrance of your left foot. Kickstand your again left foot, left heel floating off the bottom. Hold 80% of your weight in your entrance foot, 20% in your again toe.
3. Keep a staggered stance as you hinge on the hips. Push your hips again in the direction of the wall behind you as you glide the dumbbells down the entrance of your leg, conserving your core tight. 
4. Drive by means of your entrance proper heel to push your hips ahead, pulling the dumbbells again up in the direction of your hips as you stand tall.
5. On the prime of the deadlift, carry out a bicep curl. Flip your palms in in order that your palms are actually dealing with one another and curl the dumbbells up out of your hips to shoulder peak. 
6. Then carry out an overhead press by urgent the dumbbells instantly overhead, locking out biceps close to ears. 
7. With management, decrease the dumbbells again all the way down to the shoulders, then all the way down to your hips.

Learn how to Do a Contact N Go Dumbbell Squat Jack

1. Begin in an athletic stance or loaded squat place along with your ft shoulder-width distance aside and a slight bend in your knees. Maintain a dumbbell in your left hand in entrance of you.
2. Along with your chest upright and your core engaged, “jack” your ft out into a large squat or sumo squat stance (ft are actually wider than your shoulders). As you jack your ft out, decrease the dumbbell in the direction of the bottom.
3. Land softly in a low squat, tapping the pinnacle of the dumbbell to the bottom for those who can.
4. Then switch the dumbbell to your reverse (proper) hand as you “jack” your ft right into a slim stance. Ft are hip-width aside as you stand tall, pulling the dumbbell up and in keeping with your hips.
5. Repeat, transferring the dumbbell to the other hand every time you carry out a squat jack.

Modification: Omit the soar and step out and in as a substitute. You can even make this a body weight train, omitting the dumbbell switch.

Learn how to Do an Overhead Tricep Extension and Alternating Overhead March

1. Stand along with your ft hip-distance aside, core engaged and a tender bend in your knees.
2. Maintain a dumbbell vertically overhead and activate your core by squeezing your glutes and abs to guard your decrease again.
3. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Suppose ‘cover the dumbbell, present the dumbbell’ for those who have been watching your self in a mirror. Hold your elbows near your ears all through the whole motion (don’t let your elbows flare out as you fatigue).
4. After you carry out a single overhead tricep extension, shift your weight into your left leg and carry out a knee drive on the correct leg. Pull the knee up till it kinds a 90-degree angle. Your proper thigh needs to be parallel to the ground. 
5. Place the correct foot again on the ground and repeat the overhead tricep extension. Alternate the leg that performs the knee drive or march every time. 

Modification: Omit the alternating march and carry out alternating toe faucets, tapping your foot out in entrance of you after each triceps extension.

Learn how to Do a Lateral Squat and Knee Drive

1. Stand along with your ft wider than your hips (suppose a large squat stance), along with your knees and toes pointing ahead. 
2. Maintain the dumbbell at your chest such as you would throughout a goblet squat (vertically in order that the dumbbell is touching your collarbone and sternum), elbows tucked in.
3. Shift your weight into your proper heel as you push your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat along with your proper leg whereas your left leg stays straight.
4. Drive by means of your proper foot to reverse the motion, pushing you again to middle.
5. Then shift your weight into your left heel as you push your hips again, bending your left knee whereas leaving your proper leg straight.
6. Drive by means of your left foot to reverse the motion, pushing you again to middle. As you stand tall, shift your weight into your proper foot and carry out a knee drive on the left leg, driving the left knee up in the direction of your chest. 
7. Decrease the left foot all the way down to the bottom and repeat the sequence of two lateral squats and a knee drive. 

Modification: Omit the knee drive and carry out alternating lateral squats. 

Learn how to Do a Lateral Shuffle

1. Begin in an athletic stance, ft hip-width aside and knees bent.
2. Carry out 2 giant shuffles to the correct facet of your mat. On the ultimate shuffle, bend your knees, bringing your left hand all the way down to faucet the mat.
3. Carry out 2 giant shuffles to your left. On the ultimate shuffle, faucet down in the direction of the mat along with your proper hand.

Learn how to Do a Reverse Crunch and Alternating Seated Twist

1. Lie in your again, core engaged. Maintain a single dumbbell horizontally between each palms. Lengthen your legs and arms away from one another, floating them off the mat.
2. Squeeze by means of your higher abs to elevate your torso off the mat, crunching the dumbbell from overhead to your chest as you carry out a sit up. On the similar time, pull your knees in in the direction of your chest, heels floating off the bottom and knees bent. It is a reverse crunch.
3. Maintain this seated place, conserving your torso straight and lengthy, as you rotate your shoulders to the correct. Twist by means of the obliques to faucet the dumbbell to the bottom outdoors your proper hip. It is a seated twist.
4. Return to middle, then roll again to the mat and prolong your legs and arms away from one another.
5. Repeat the reverse crunch. After each reverse crunch, alternate the facet that you just carry out the seated twist.