01: 25-Minute Total Body HIIT with Weights

Hey, everybody, I'm Amy from BodyFit by Amy. And this is your total body hit with weights workout. In this workout, we are going to be working the entire body, getting both back to basic strength and some high intensity intervals to keep the heart pumping while we keep the muscles burning. I'll be giving you lots of options, so work to your fitness level. Are you ready? Let's do it. Let's start just getting our bodies warm. Start with a march and pump those arms. We are going to keep the warm up short so we can keep this workout out short. We have two quick circuits today. Each has four exercises that we are going to go through two times. Let's roll those shoulders so get you in, get you out. Here is what we're working with. We are going to have alternating a back to basic strength. So something that's a single exercise, often a compound exercise still, that is going to get a lot of muscles and joints working. But something like a lunge or something for core that is just working basically one exercise at a time. Let's cross those arms here. Then we are going to basically go back and forth with a more hit style exercise. So not hit in the style of jumping or burpees or anything like that, don't worry about that. But a back to basic strength and then a hit. Something like a squat and a press or a paa and a curl. These are things that are actually in your workout, but things that are going to get your heart pumping a little bit more. So we focus on the strength, then we get strength and cardio. All of it should keep your heart pumping. Let's go a nice big Y with those arms and drive the hips to the back in the hinge. So that is what we are looking at. Back to basic strength. Then we will have that's more of an isolation exercise and then more of a compound movement that is going to get some higher intensity intervals. Everything is 40 seconds of work followed by 20 seconds of rest. One more right here. Let's tap it back with those arms and go. Or tap it back with the legs and reach up with the arms so we get that eye at the top. We're opening up in the hips so you can keep the tap or if you're able, get a little bit lower. Right here. Yes, you can. And then let's hold this one here. You can either hold it up top or drop it down right here. Take that arm here if you want. And world's greatest stretch. So it's been a long day, y'. All. I'm not sure I explained that really well, but all you need to know, two circuits, four exercises, two times through, go ahead and step it up. Switch your legs. They're all going to get strength and cardio. Hold it here or take it down. Reach it up, reach through. So. Busy time of year. I know, but we're gonna get it done. We're gonna get in and out. We're gonna keep it short. Go ahead and step back, if you can, into that high plank. If that's not right for you, come to your knees. And we're just gonna do a little forward and back on those toes. And then let's drop into the child's pose, sit back, and you can either come up to all fours or again come up to that plank position. So you get that little stretch here and here. Take it back and up. Yes, right here. Good. Go ahead and walk those hands back. Let your upper body hang, either hands on the ground or on your legs on the wall. Whatever you need. Feel that stretch and slowly round it up. Right here you can see behind me. Let's tap it on reach. I have three sets of dumbbells, my 10, 15 and 20 pound dumbbells. And I have two kettlebells, my 26 and my 35. You can use whatever you have available to you. If you don't have all of that, don't worry, we're just going to be getting it done. So if you have a set of weights, use them. If you have some options, keep them close by. All right, so our very first exercise is just going to be an alternating lunge. Now, because everything has two times through. If you want to start with your dumbbells, then switch to your kettlebells second time through. You can, and I'll give you a few options if you want to mix it up, a few little variations. But we're going to do alternating lunge with heavy weights. One or two step back into that lunge. And here, if you want to take it to a tap back, you can do that as well. I'm going to grab my 20 pound dumbbells. Bend your knees to get them. Let's do it in three, two. Alternating lunge, right here. So you're stepping back shoulder distance apart or hip distance apart. Not on a tightrope, we would say on a train track. Keeping the shoulders back, you don't have to get as low as me, but I do want you to try to get more range of motion. If you need to do that tap back or keep it a little smaller. Just keep that front Leg working. This is your back to basics, but I'm sure you're feeling it in your heart rate as well. Right, Here we go. 5, 4, 3, 2, 1. Go ahead and grab a lighter set of weights or one kettlebell. And this we're gonna do a squat and a press. So focusing on that upper body, but getting that heart rate up. You can do two dumbbells or one. We're gonna sit low, stand up, press to the top. All right? It's gonna get that heart rate up, lower and upper body. Here we go. Also some power. Sit low. So we went heavy on our legs. Now we're slightly heavier on our arms, but we're adding a higher intensity interval. Right, here we go. Drive it up. Sit low and up. Then we take it to the mat for our second two exercises. And again, one will be back to basics. One, we'll get your heart pumping. Then we do it all again, keeping it quick. 3, 2, 1. Relax. Meet me down on the mat onto your back. I'm going to go ahead and bring one heavy close by, because we got our plank row coming up. We're down on our back. We got our classic dead bug. Opposite arm, opposite leg. Go ahead and join me here. Tuck the pelvis, zip up the core. Bring the feet and the arms up. Tabletop. Here we go. Now, I know it's quick to get down onto the mat. As always, if you need more time, hit pause. If you need a water break, hit pause. But the idea is that one, we keep it moving so we keep that heart rate up. Multitasking also, anytime we get down and up from the floor, from the mat, that is mobility, that is strengthening our body. To be able to do that in real life, right? Take your time with this dead bug. Opposite arm, opposite leg. 3, 2, 1. Turn over into a plank position. Our last exercise, you can be up into a plank or you can be on your knees here or here, but we're just going to alternate that row. So we're working the back, but that heart rate is gonna get up, all right? So pull towards your hip. Go heavy if you can. 3, 2, 1. Here we go. Right here. Nice and strong. Trying to stay over those shoulders. Right? And elbows. And here. Keep the core lifted. Right? Ah. 10 seconds. Then we do it all again, right? 5, 4, 3, 2, 1.

And relax.

All right, back up onto your feet. This time, if you want to switch gears, you want to go different weights or do a kettlebell, I'm going to do that. If you want, you can keep alternating your lunge or you can take it to a curtsy. I'm going to go heavy kettlebell with the curtsy lunge. You do you. Here we go. And bring it up. So if you have your kettlebell, you may have to hand it off, or you can always keep it in the center. But I find it that you want to hand it off, especially if you're doing something like a curtsy or a lunge. Take it nice and slow. If you feel better with the dumbbells, that is totally fine. I don't want anybody to feel like just because I'm switching equipment or doing a variation, you don't have to. You can keep it simple. You're still getting the job done, I promise. Three, two, one.

And relax.

All right, team, we got that squat in that press again. So this time I'm gonna go one kettlebell down and up again. We went heavy on our legs. Now a little lighter on our legs, heavy on our upper body, and get the heart rate up. Here we go. Take it down, drive it up again. If you need more of a breather, get it on your own. There is no shame. I always want you. Even though our goal here is to get those high intensity intervals, we do want recovery. So if you need more, take it. Or if you need to take this slower and separate them out even more. 10 seconds. Yes, you can. 5, 4, 3, 2, 1.

And relax.

All right, team, we got that dead bug again. Down onto your back. If you want, you can add a little push on those legs. You don't have to. Little internal push if you've done that before. Otherwise, regular dead bug. Get set. Here we go. So little internal push. You're crossing, and your leg is pushing against your hand, and your hand is pushing against your leg. But if that feels like too much.

Here, Keep it regular.

Concentrate on that breath, because I know the heart rate is up after that squat and press. Take it down and breach. Yes. We're almost with the circuit team. I told you it was gonna be quick. One more. Boom. All right, one more time with that row. I'm gonna keep with my dumbbell even though I switched to my kettlebells, because I feel like I have a little more room with the range of motion. But you do you. If you want to use a heavy kettlebell, go for it. Knees, toes, or anything in between. Plank row. Here we go. Bring it up.

And here.

So some of them like your squat and your press, especially things that involve that lower body. You're gonna feel it pretty high in that heart rate, but we're not Going to stay up there the whole time. Something like this. Yes. Is going to get your heart rate up. So we're going to consider it a hit exercise, but we're not going to have several of those in each circuit. Right. We want to balance out our strength and our hips stay lifted, especially as we get tired. Try not to drop down. Lift in the center, pull towards the hip.

Yes.

Right here. Three, two, one.

Relax.

There we go. All right, go ahead and come up. Before we get that water, before we finish out this circuit, we're gonna do one last little tag on. We're gonna do our back to basics, our deadlift, and then we're gonna get a swing. So dumbbell or kettlebell? 30 seconds of a swing. If you've never done a swing before, you can do the deadlift two times. If you can grab some heavy weights. For the dumbbell deadlift, we're driving our hips to the back in the hinge. So shoulders packed down right here. Stand up straight. Go ahead and join me. 3, 2, 1. And stand up. Take it down. Close and up. Down here. Drive the hips back as if you're shutting the car door. Right. So it's not a fold forward and it's not a squat. You're pushing to the back and then using those muscles to come up to a standing.

And breathe.

Yes, you can. Last one.

And relax.

All right, team, if you want 30 seconds of a swing, then we grab rider and we are on 2. Circuit 2. But if you got it, if you've done a swing before, kettlebell or dumbbell in the center, drive it up, power up, lock it out, let it drop. You're not lifting with your arms. You're powering up through the back of the legs. Then we're getting it done with circuit two. Shoulders back, wrap that core. Remember, you're going to hike it like a football, drag it to the back, and then power it up using your lower body. Here we go. 30 seconds, team. Swing it or deadlift. Three, two, one. Power up. Let it drop. Use your breath. You don't have to get that kettlebell high. Chest level or below drop. If you're feeling like you want to lift high, you might need something heavier, so you can't use your arms. Let it drop. Yes, you can. So close. Five seconds. Three, two, one. Swing. And relax. Breathe. Let's grab some water, team. Grab some water. Catch your breath. All right, team, Circuit two. We're gonna make it quick. Go ahead and come over here. I'm gonna do something similar where I start with dumbbells and then do a few things with my kettlebell. We're going to start with the side lunge, so you can step out, step in, or if it makes more sense to you, keep it stationary. Then we're going to take those toes out. Plie and bicep curl. We're going to go in and out with our biceps. All right, so heavy on the side lunge, and then lighter on the legs with the paa and curl. Grab some weights. Bend your knees to get them side nice and wide. Three, two, one. Step out wide. And here. So remember, with the side lunge, we're driving the hips to the back, and then you're shifting weight, your weight to the side. I sometimes like to cross my inside weight and rest the other one here, but I know it might not be as comfortable for everybody.

And up here, drive it up.

Here. 3, 2, 1.

And relax.

All right, something a little lighter because here's what we've got for your biceps. You're still going to get your legs working with that plie. We're going to get the heart rate up, but we're going to drop it down. Hammer curl to the top. Take it out. Hammer curl here. All right, if you want to just do one or the other, that's okay, too. Here we go. Plie to curl. Open it out behind here. Plie. Down and up.

Yes, And up.

Yes, right here. Then our last two are on the mat. So just like before. And out. And in. 3, 2, 1. Relax. Take it down. We are down on our back. Here's what we've got. Team, you can pick. If you want to just do one of these, you can, but we're bringing those weights up. We're going triceps here to here. If you want to add a little leg worker with, you can, but you don't have to keep it. Just tries. You can do the leg lower the second same time or we got some core coming. Here we go. Start with your tries. Bend down by the elbows, moving through the elbows in the back of the arms. If you want to lower the legs, get a little extra core, go for it. Slow and controlled. Remember, because we got some cardio coming, you don't have to go down far with those legs to feel it on the core, right? So really take your time with it. 10 seconds to go. Yes. 3, 2, 1. And relax. Boom. Hug them in. All right, team, this is your last one. Turn over into a plank position. Last one in the circuit before we do it all again. It is your mountain climb climber, so you're just gonna tap those knees in or you're gonna run them. You can also take it standing. Either way, let's get that heart pumping. Here we go. Drive them in. So I'm gonna drive them straight into the chest. Second time through, I'm gonna cross them. But you don't have to go super fast. Just stay lifted, tucked right here. Drive those knees in for core and get the heart rate up. All right, we'll get a little longer breather after this one before we go into it, because it is a little higher intensity. Stay lifted as you get tired. Trying not to shift back to here. Right here. I know. 10 seconds to go. Let's do it. 5, 4, 3, 2, 1. Stretch. All right, little longer breather. Team, I want you to slowly bring it up. Now. We're gonna do it again. This time, I'm gonna switch gears with my heavy kettlebell. Step out into the side lunge, and here again. If you want to keep it stationary, you can. Kettlebell or dumbbells got a little bit longer to breathe. Plie and curl. I'm gonna keep it here. I'm gonna take it with a kettlebell. Then we're back down. We got tries. We got the climber. One more time. All right, go ahead and get set. Set up nice and wide for that side lunge. Let's get it done. Shoulders back. Here we go. Step out, push out. Shift your weight, and then push out of that hip here. Drive it up.

And here. And shoulders back.

Right here. You got 10 seconds.

How did I have?

I know. Three, two, one.

And relax.

All right, team, kettlebell or dumbbells, if you want to do the dumbbells, you can keep with that in and out. If you want to do a kettlebell, we're just going to keep it in the center. We've got plie with your biceps. Let's do it in three, two, one. Down and up. Down low to high. If you're feeling spicy and you're comfortable with this, you can do the clean right where you do a little drop. And here. But only if you've done that before. If that's new to you, just keep the plie to the curl. Yes, team. Squeeze up through those inner thighs and glutes. Strong in your upper body, right? Ah. Three, two, one.

And relax.

All right, back down. I'm gonna keep with my triceps with my dumbbells for that tricep overhead. Then we got that climber. We are so close, team, Join me down here. All right, so again, should those arms back, triceps here to here. If you feel like adding a little leg lower, even one at a time, or toe taps, we get a little bonus core. Otherwise, you do you. Here we go, team. Take it here. Take them up, shift them back down. In three, two, one. Down for two, up for two. Yes. Slow and controlled. Getting those triceps back of the arms, very isolated. We got a lot with that overhead press right on our squat. A lot of that upper push, those bigger muscles. Now we're getting smaller muscles in the back of the arms. We love working tries. 3, 2, and 1. Last time with that mountain climber. This time, team, let's only do 30 seconds, all right? Because it is a high intensity, but let's cross those knees. You can do it standing, you can do it on the mat. Knees go across. Opposite knees, opposite elbow. Let's get the heart pumping. Let's Finish it out. 30 seconds only. 3, 2, 1. Here we go. Stay lifted in the center. Yes, you can. Ah, I know. Cross them nice and strong. We got 10 seconds to go, so make them good. Let's close out this circuit. We got five, four, three, two, one. Stretch it back.

Catch your breath, team. All right.

Up onto your feet. We're gonna finish this out. One more thing. How about a swing? 30 seconds only if you're not feeling the swing, take it with that deadlift. And then I promise, that's it. This is your bonus move, is this swing. I'm not gonna throw anything else as a surprise in for you, but let's finish it out strong. We gotta swing. Catch your breath, power it up, lock it out, let it drop. In. 3, 2, 1. Let it drop. And in. If you're feeling spicy and you've done it before, hand off that swing. Only if you're comfortable with that. Two hands work too. That's a great option if it's starting to get a little light with that kettle bell. Yes, you can. Here we go. Ten to go. Make them. Three, two, one. Swing and relax. Ha. Yes. Yes, you can. And yes, you did. Pedal those feet. You showed up. You worked hard. Pedal. Your feet hang out in that stretch. So wherever you are, hands on the kettlebell, the floor, just let your back relax. Let the shoulders, head, and neck relax. Pedal those feet. We're going to keep the cooldown short because I want to get you in and out. Come up halfway. Hands on top of the legs. Roll through standing. Cat, cow. Leave me a comment. Let me know how you are feeling. I would love to know. Slowly round it up. Take those arms up and take it over. To the side. Arms are shaking. I don't know about you. Take it over here. Breathe. Let those arms drop. Look over, Reach behind if you can. So please get some more stretching, some more mobility and flexibility on your own. And of course, don't forget to like this video. Subscribe. Leave me a comment. Subscribe to the YouTube channel. Spread the word. Let's get more people moving. And of course, thank you for being here today. One big deep breath in and out. You did it. That was your total body hit with weights workout. Great job, everybody.