03: Dumbbell Tabata HIIT - 33 Minute Workout [STRENGTH TRAINING]

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell Tabata hiit workout. In this workout, we'll be working with dumbbells. If you have a couple of sets, keep them close by. And we'll be working in the Tabata format. 20 seconds of work followed by 10 seconds of rest. In four minute rounds, we'll be alternating between some back to basic strength with some high intensity intervals. But of course I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just by getting our muscles warm. March, roll those shoulders, pump those arms, whatever you need to do to shake everything out, get the blood flowing, release some of that tension and also get our muscles warm, get our body's core temperature up. Let's take one arm at a time to the back three times, trying to keep the torso from moving, get it in that shoulder mobility, and then two, the front. This is going to be a short workout and those intervals for sure are going to be short. If you haven't done Tabata before, it's really fun. Short intervals, 20 seconds of work, but also short rest periods of 10 seconds of rest. The way it's going to work today is we're going to have back to basics. A lower body and an upper body, or an upper and a core or something like that. Then we put them together. Those are your hit rounds, your high intensity. If you would rather just keep it back basics, you can just alternate. So we do the lower, then the upper. Instead of putting them together for hit, you can do the lower and the upper again. So lots of options. Just open up your hips here, reach down and back. As you know what I always say, if you've been here before, be where you are today. So where you are in your journey and where you are today, what you're feeling today. Let's take that flat back down and round it up. This is your workout, so I want you to find what's challenging for you. Yes, I want you to push yourself. Can I want you to make it challenging, get out of that comfort zone a little bit, but not so much that you don't want to come back, right? You do you. Doesn't matter if you take the high intensity or keep it low. You do you. It's your workout. Walk your feet in slowly. Round it up. Let's roll those hips into a little squat. If you showed up today, you are already successful. That is all that matters is you showed up. You're moving. I want you to be safe and have good form. But other than that, if you're moving your body, that is the goal. Let's go one more. Right here and here. Let's tap them back. So reach forward, drive those hands to the ceiling. Open up the hips here. You can take it slower than me if you want. Just right through here. And if you want, you can even drop it a little lower. Stretch out the hip flexors into that lunge motion. And if you can, let's hold it here. You can hold it here, you can drop it down. If you need a little balance, grab on, take it down right here. Reach that arm up and get that stretch. World's greatest stretch. If this is not right for you, just stay up and get that hip flexor stretch right here. And big stretch. Step up out of it. Let's go. Same thing, other side. So step it back. Find that stretch here. If you want to drop it low, drop it low. If you want to take it here, take it here. Here we go. Reach through and up and here. Go ahead. And if you can, take it to that high plank position. If that's not right for you, I want you to find your way down to all fours or hands on the wall. And we're going to do a little down dog stretch. Press into those heels and back to here. If you're on your knees and you want to take it to child's pose, that works, too. So either way, all fours to child's pose. All fours to down dog or high plank to child's pose or down dog. Feel that stretch. I like to do a little foot pedal, but if you want to hold it, that's better, too. Press it down, lift those hips to the ceiling. One more. And slowly walk your hands back. You can let your body hang for just a second. Make sure to start my watch. And slowly roll it up right through here. All right, Tapping out. And reach. Here we go, team. So, tabata intervals. I always say tabata. It moves fast, but it moves fast, so you got to be prepared. I'm going to show you before we start each round what you're looking at, and I'll talk you through in those 10 seconds. But just know that we're going to be transitioning quickly some things. We'll start with two dumbbells, and then we'll take it down to one. Of course, you can always just take it to body weight. So I want you to keep those knees going, and you watch me here. We are going to grab a medium set of dumbbells something that you could do a shoulder press with. So we're going to start with a regular lunge. I'm going to reverse it, but you can keep it stationary. Then we're taking Arnold pressed here. Then we're putting one down and we're going lunge and press two times. Then we do same thing. Other side lunge, left Arnold press. One sided press with the lunge. Go ahead and grab those weights. Get set. You have got 20 seconds for this first round. Again, you can tap it back, you can lunge it back, but we've got that lunge going. 20 is not a long time, so let's get it done. In 3, 2, 1. Step it back hip distance apart. Remember, we've got those train tracks. You do not have to go fast. I know 20 seconds is going to go by fast, but don't feel like you have to rush it again. If you want to do a tap back, that works too. Or if you want to keep it stationary and breathe right here. So turn to the center Arnold press. We want to go here to here. If you've got one heavy one and you just want to take one dumbbell between the two, you can do that as well. Here we go out and wrap them in. So we want to get the chest press as well as the shoulder press, so. Or that wraparound. I guess it's more of a fly. Right. As you're pressing, make sure we're not leaning into that back. So if you want to stagger, you can do that as well. 3, 2, 1. Now I want you to set that right one down. If your right foot is forward, we're gonna go here. Lunge and press. You can either wrap it here or take it here or have it between two hands. Here we go. If you want to take it back to basics, you just get the lunge one more time. You get the press one more time. You can just alternate between your two exercises. You're still going to get the intervals. You'll still get that high intensity heart rate up, right? Last one. Boom. Relax. Stay right there. Same thing again. If you want to mix it up a little bit, you can. If you were doing straight up before, wrap it in right here. Here we go. If you're just doing back to basics, take it to that press again. You can always two hands. Maybe that's a better option for you. Heart rate is up, right? Feel those high intensity intervals. 3, 2, 1. Catch your breath. Grab that other weight. We're gonna take it back to the lunge, but lunge other Side. So other foot forward. Reverse or stationary or tap back. How's that heart rate? You feeling it? So that's what we like about Tabata is we have these super short intervals so you're never doing anything for too long, but you also have a very quick recovery. So we keep our heart rate up. Last one. And here. So taking it out and in if you can. If your shoulders are getting tired, you need to take it to one dumbbell. You can core engage. Tap the hips or under the ribs. Here we go. Up and out. Bring them in. Up and out. As you're getting tired again, pull that core in. We're here. Stagger if you need to, but you're still keeping the rib cage and your pelvis aligned as best you can. Three, two, one. Set that outside. One or whatever leg is in front. And remember, you can go two hands. You can go straight up. You can wrap it in, or you can keep it back to basics. Back to your lunge. Here we go. And breathe. So you're getting a lot of work of the same muscle groups, but in a short period of time. So it's over before you know it. Yes. Those shoulders are going to be tired, but we only got one more round after this, so breathe if you want. Straight up, wrap it in this time. If you're going back to basics, take it to just your shoulders. My heart rate is feeling it. Let's do it. Last one and out. Wrap it in. Press it up. I like to have this hand out for balance, but you do you. You got a longer break coming to recover. And we're going to use that recovery to let our heart rate recover. Little muscles recover. Last one. And breathe. Yes. Team, do you feel that in your muscles? Shoulders are feeling it, legs are feeling it, heart rate is feeling it, but in a way that nothing feels like too long. Right. Grab a sip of water. Sometimes I think every workout should be Tabata. Tell me what you think. Of course, we need different things, but it's fun. Right? One circuit down, a few more to go. Join me back here, team. All right, so we're taking it into a side lunge first. Side lunge, right? Watch me while you stretch it out. I want you to use that recovery. Side lunge, right, bicep curl. Then we're doing a side lunge, alternating curl. So as you come down here, you're going to curl. As you come up here, you're going to curl, or you just take it again. Alternating side lunge and then curl. Then we got same thing, other side. So two Dumbbells the whole time. If you can, let's step out to the right in 3, 2, 1. Here we go now. And remember, I know it's my right, your left. You decide if you want to mirror me or if you want to be right and left. Watch me, team. Drive those hips to the back and shift your weight into that side lunge. It's not just a step out, right? We actually want to get low. It's a hinge and a side squat. Relax. Breathe. All right, bicep curl. Let's try to keep it together. Maybe we'll alternate on our next one. Here we go again. You're gonna get a lot of work for these biceps. So if at any point you need to alternate, that's okay. Slow and controlled. Not moving through the back. Keeping the core engaged and not swinging with those arms. 3, 2, 1. Breathe for a second. Watch me. As we go down, we're gonna curl. As we go up, we're gonna curl. So alternating your curl all to the right, two times. Three, two, one. And here. And if it makes more sense for you to do the opposite, do what feels a little more natural. Or if you're really feeling spicy and you want to put them together, you can. Maybe it feels better to go here to here. I don't know. 3, 2, 1. The important thing, team, is that you keep that good form. So if that feels clunky, just curl them both at the top or alternate at the top. Same thing. Other side. Here we go. And here. Boom. And here. Little different. You gotta coordinate those arms, and you gotta shift your weight with that weight. High and low. Last one. Breathe. Halfway there. I told you I was gonna move fast. We got side lunge only. Rest those arms. Take it to the side. Other side. My left. You're right. Here we go. Shift the weight. Feels good to have them down, right? Give those biceps a little stretch. Just let them hang as you hold on to those weights. Then we'll get a hammer curl. Then we'll put them together just like we did. Breathe. Hand up. Catch your breath. Hammer curl. We're gonna go here to here. Palms stay in. Remember, you're not swinging. Three, two, one. Up and down. Right here? Yes. And up. Can you get two more? Three, two, one. Relax. All right, team, we're stepping out to the side again. You decide if you want to curl at the bottom, curl at the top. Whatever feels more natural. Or back to basics. Just lunge. Here we go. And up. I think this feels better for me because I'm crossing that inside arm like we normally do. But you can always just switch it to one. Right? And here, Last one. Boom. If you feel like you're sacrificing your form, I can tell that because the arms are a little different. I'm not getting as low. Really? Take your time. Time. Last one. Let's do it. Heart rate up. And here. Now, this is your very last one. If you want to take it together. And up you can. And up. Yes. Low. 3, 2, 1. Boom. Relax. Set those weights down, team. Stretch those arms to the back. Maybe little hamstring curls to stretch out and reach those arms. Yes, I know. I feel those buys. We got our buys. We got our shoulders. Quick sip of water. All right, team, we're taking it down to the mat. We're gonna get some core. We're gonna get some back. Okay, meet me on the mat. I'm gonna show you what you got. One heavy dumbbell is all that you need. All right, team, so I'm gonna go right here. I'm just gonna do a row. What I'm gonna do is I'm gonna have my opposite leg up, and then I'm gonna row for two, and then I'm gonna do my mountain climber. And then I'm gonna row for two. Climber for two. Row for two, climber for two. When I switch to the other side or the other side row, then I'm gonna do that cross climber. If the climber is not right for you, but you want to stay down below, you can do the bird dog if you want to take it. And then standing climber, totally up to you. Join me down here. Core engaged. I'm gonna have that other leg up because we got a lot of planks coming. Here we go. So I'm just doing my row. It's going to be a smaller range of motion, but I'm going to pull towards my hip. I'm going to keep that extended leg nice and tight. So I work all down through my back, right? You can drop it down, too, if it's better for you. Last one. Stretch it back. All right, team, so leave the weight. You can either do the bird dog or drive those knees in for a mountain climber. Here we go. It's only 20 seconds, so I want you to focus on that good form. You don't have to run it unless you want to, but make sure we're not sliding back like this. We're leaning too far forward. 10 seconds. This is our hit. Right? Then we put them together. We're still gonna get that hit. So Lots of core. Three, two, one. Stretch it back. All right, team, so you decide if you want to stay down for your two rows and then come up for your two climbers. You can do that. Otherwise you can stay up for all of it. Plank row for two. Just remember we got a lot coming on our wrist, so totally fine if you want to stay down. Three, two, one. Here we go. Up for two, climber for two. Up for two. Right here. Yes, you can up. Yes. And stretch. So you see, now we have a lot up on those hands. So if you want to just extend the opposite leg one more time on the same side. 3, 2, 1, 2. So it's really. If you're running it, it's 4 or you're here. Up, up. Same arm. Yes, you can stretch it back. All right, team, so you can just slide that weight to the other side. Give your hands a little break. You need to stretch it out. I'm going to turn to the other side. Extend that leg out. Here we go. Just your row. Do you want to be on all fours? That works too, but I don't want. I want you to get a break from the plank here. So cuz you got a lot of plank coming. Balance. I know. Yes, you can stretch it back. All right, team, cross climber, if you want to just do the bird dog, you can. Or standing cross, knees. So let's do it. Here we go. Just your core. Yes. The sweat is dripping from this position. Makes sense. This is our sweat challenge. Five seconds. Stay lifted in that core. Crossing. Three, two, one. Stretch it back. All right, team, so two rows, two climbers or four if you're running. You can extend that leg up or you can be in that high plank. Here we go. Up for two. Run it. Cross it for two. Remember, you're doing your cross climber, so you're either going 2, 2, across 1 and 2, or you're running it. 4. 4. Stretch it back. One more, team, and then guess what? We're gonna stay down on this mat. Let's take it here. Here we go. But we'll get off of our back or off of our plank position. Take it up and up. Run it nice and strong. Work your back. Yes. Yes, you can breathe. All right, team, we're gonna go right down onto our back. I'm gonna switch gears to a little bit. No, I'm gonna keep these heavies because we're going into a chest press. But keep your lighter ones close by. All right, team, here is what we've got. We got our press and bridge and then we got our press and bridge. Then we're going to get our scissors, and we'll get that pullover with it. All right, so chest press, bridge together for two. And then we're switching gears. Pull over, scissors together for two. All right, so we're staying down here. I know. How often do we stay down for two circuits in a row? Make them count. All right, we're still going to get that heart rate up, but let's make those muscles work hard. Go heavy. Chest press in three, two, one. And here. Breathe. Nice and strong. This is a place where if you had a bench, you could use it. And we're coming down. Not straight out to the side, but almost at that 45 degree angle. 3, 2, 1. Now, you can rest those weights right on top of the legs, or you can just keep it body weight up to you. But core engaged. Three, two, one. It's your bridge. You know, I love this combo. In fact, I think this was a combo of my favorite strength workout titled My favorite strength workout. Right. There's also your favorite cardio. Make sure you check all those out. They're lots of fun. Ha. Lift and lower. All right, team, can we put them together for two? I want all the power going up, resistance on the way down. We got two rounds of 20 seconds. In three, two, one. Everything up, everything down. Power. I know this isn't as much hit for your heart rate, but don't worry, it's coming. Yes. Up and down. Breathe. Yes. Team. Relax. I know. Stretch those out. We'll probably start with the scissors so we can get a nice good stretch one last time from here. Here we go. Up and in. Breathe. Don't forget about your core. We got more core work coming. Why not? But don't worry, it's not a plank. Power. Oh. Arms. Yes. Last three. Four, two, one. Relax. All right, team, go ahead. If you need to take this standing and just do a standing toy soldier kick. Otherwise, watch me. We're gonna get those scissors. You can either be here or shoulders down or just get a little stretch. But let's stretch out those hamstrings while we work that core. Wrap the core in, Button up the rib cage. Here we go. I often put put this after the bridge so we can get that stretch. If you want to stretch your arms. 2. You can get that in. Yes. 3, 2, 1. Hug the knees. One medium dumbbell. It's a pullover. Okay. It's upper, back and shoulders, not tries. We're just here to here. You do not have to do the crunch Unless you want to. In 3, 2, 1. Here to here. Think of it. I call this Barbie arms. Right? You can have your dumbbell this way, or maybe it feels better to hold on either side. Barbie arms. We're moving from the shoulders with a slight bend in the elbows. Last one. Relax, relax. All right, team, let's put them together. If you want. We got legs, we got arms. Here we go. You can crunch at the top if you want. Flex those feet so you get the stretch. If you're crunching, make sure that that neck is controlled. If you got everything pulled in, burn. Don't worry. We got more hit up top. It's coming. Yes. And breathe. Can we get one more just like that? Yes, you can. Here we go. Pull over. Scissors optional Crunch. Think about your core creating the movement. I know we're moving through our legs and arms, but think about everything pulling right from the center. Last one. Boom. Up onto your feet, team. I know that was a core burner, but let's get that heart rate back up. And arms. All right, team, back to those legs. All right, so just like we would normally do, we're going to start with a deadlift and work our way to a swing. So here's what we got. It looks a little different this time. We're going deadlift right here. Then if you want, swing right here. We're gonna go through that two times. Then we're going overhead tricep for two. Then when we put them together one time, swing into tricep. And then left side, right side, left side. All right. Sounds like a lot. I want you to start with your heavy ones. Deadlift. And then if you want, into the swing, you can go two dumbbells. I'm gonna go skier swing or one dumbbell in the center, but Here we go. 3, 2, 1. Hinge. Stand up straight. Right. So this is where we get our back to basics. You can keep this the whole time if you want. We'll get a little breather when we go to tries. Stand up straight, drive the hips to the back, zip up the core, and relax. All right, you can keep just that, or you can go ski or swing with me. Drive it up to here or swing one dumbbell in the center. 3, 2, 1. Power up. Let it drop. This is what your skier swing looks like. I'm not lifting with the arms. I'm driving the hips back. Just like the deadlift, then powering the weight up. Right? 3, 2, 1. There's that high intensity back. Catch your breath. If you want to stretch your back, that's what I'm doing here. And we're back to our deadlift, so go ahead and get set. 3, 2, 1. Stand up straight. Hinge it back. If you want a little variety, take those toes out. It's a sumo. If you want to keep your regular deadlift, if that's what you're used to, take it there and here. Stand up. Yes, you can. And here. Yes, team. All right. Ski or swing. Or if you want to drop it to one, swing in the middle or just your deadlift. One more time. Three, two, one, power. Let it drop. Really use the power to get that heart pumping. It's a power move, but it's a hip move. High intensity intervals. Keep it up. Ten seconds. Use your breath. Three, two, one, Swing and relax. All right, team, one or two dumbbells. We got two rounds of tricep. How about we go right side one, left side with the other. It's gonna look like this. Behind your head. Think of that diagonal and then straight up. If you want, you can have one dumbbell between two hands. Join me here. Right here. So I'm going at the diagonal. You can also go straight back. As long as you're not getting out here, Right? We're gonna go right side, left side. Then we put them together if you want. Oh, harder than it looks. 3, 2, 1. Relax. Again. If it's better for you to go two hands, you can do that too. Here we go. Three, two, Other side. For some reason, this left one is easier with this angle. Slow and controlled. Now we're going to take it to that one dumbbell swing. So a lighter dumbbell, but you can also just do your tries. Three, two, one. Your pick. You can do the swings, you can do the swing and the triceps. Watch me here. I'm gonna go between. Up behind my head, balance it, and up. Then I go down for a swing. Power. Stop it right here behind your head. If you don't feel comfortable with that, do the swing, then do the tries. We got a team in three, two, one. Here we go. Power behind your head. Let it swing. And you gotta steady at the top. So it's kind of like two different moves, right? Yes, you can. I know. Those tries are burning. Boom. Yes. Three, two, one. Relax. Same thing. Other side. Let's get it done. Here we go. In 3, 2, 1, power. That's not right for you. Pick one. Just your swing, just your deadlift, or just your tri. Guys, you gotta stop it at the top right here. Then control it down. Power stop, control. And here, last One burn. Relax, team. Catch your breath. Oh, man. Shake that out. Feel. Feeling those arms. I know. You know what? You know what it is. Hit. How about we get one little bonus move, but instead of Tabata intervals, we'll just go our regular 60 seconds, right? So you can think of it just like one third of a Tabata, right? Here's what we got, team. Old favorite, high and low. Sometimes we do this with climbers. Let's do it with jacks. So you can go jacks for four or five. You can do low impact then if you want. Take it down, jacks for four. Pop it up. Four and four is all we need. 60 seconds. If you want to add a little variety, you can go down on those elbows, then come back up. Totally up to you. Let's finish it out. If you'd rather just keep the jacks here, you can. Or if you'd rather just do the plank jacks, you can do that too. All right, let's get it done. 60 seconds. Bonus move in. 3, 2, 1. Here we go. 4 jacks up top. Take it down, pop it back. 4 jacks down. Low core stays engaged. Pop it up or walk it up. Here we go. Nice and strong with those arms and legs. Remember, if you want, you can take it down, pop it up. Here we go. Low impact works too. Or if you need to switch to that, that's okay. Walk it back out, out, out, out. If your arms really feel like they need more, mine are feeling pretty tired after all of that. But you can down. Yes. Feet, 15 seconds. I know. That's why we love those 20 second intervals. This is a little more conditioning. Four, three, two, one. Relax. Wherever you are, get a stretch. So if you're down on the mat, take it with me right here. Stretch those shoulders back. Yes, Team. Thank you for showing up with me today. I know that was challenging for me too, but since we had all that mat work in the middle, just felt like we had to finish on a high note. Right? Roll back onto your feet. Even though it was hit, it is nice to get a balance where we can really get that strength work as well. Wherever you are, get that hamstring stretch and then slowly roll it off one more at a time. We're gonna keep the stretch pretty short, so of course, make sure that you get more stretching, more mobility. Work on your own, both after this workout, if you have time, and also throughout your day, throughout your week. Stretch to the side, all those arms. I know sometimes my workouts feel pretty upper heavy, sometimes lower. Sometimes it's all feeling it, right? I hope that's how you feel. Arms to the back. Leave me a comment. Leave me a like. I love hearing from you how you're feeling after this workout. Did you feel the hit? Did you feel the strength? Did you feel that core again? I know we don't normally do two circuits down on the mat, but I thought we'd give ourselves something a little different today. Stretch through that hamstring again if you need to balance in something. If you want to circle the arm, don't forget to to subscribe to my YouTube channel if you haven't already. And make sure you join us over in the Body Fit athletic club. We would love to have you there. If you're not here already, hit that arm. Thank you so much for being here today. I love moving with you. You guys keep me inspired. I'm gonna keep showing up, and I hope you do, too. Let's get one big, deep breath in and out. You did it. That was your dumbbell tabata hit workout. Great job, everybody.