A 10-minute instructor-led dumbbell HIIT workout hosted by Amy from Bodyfit by Amy. The session is designed as a quick full-body power, strength and cardio finisher using one or two dumbbells (Amy mentions using 10 lb and 12 lb), featuring 10 distinct moves performed as 45 seconds on / 15 seconds off (with a few moves split 20s per side and a final ~30s swing). Amy gives technique cues, regressions (knees/standing/two-hands), encouragement, and brief cool-down/stretch prompts.
Questions this video answers
10 minutes.
45 seconds work, 15 seconds rest.
10 moves (no repeat, with some left/right splits).
She mentions using 10-lb and 12-lb dumbbells (and says she may switch to 15s for some back work).
The snatch (or high pull) is done 20 seconds per side (20 and 20).
Hey everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell power 10 minute quick kit workout. So in this workout, we're going to use a set of dumbbells to work your entire body for strength and power and Cardio in a 10 minute high intensity interval training format. All you need for this workout are your dumbbells. I'll be working with my tens and my 12s, and as always, I will give you lots of different options. So work to your level. Are you ready? Let's do it. Okay, so just start with a march or a jog. You can get some shoulder rolls. Since this is a 10 minute quick hit, we are not going to do very much of a warm up. So please get that on your own if you need it. This 10 minute quick hit is great when you are short on time or if you want to add it as a finisher at the end of another workout. Breathe. Open it up. So we're gonna get it going pretty quickly. Let's reach it down. Just a little movement prep. Here's how it's gonna work. 45 seconds of work, followed by 15 seconds of rest. 10 moves, no repeat. Except when we go right and left, some of them will go half and half. You keep moving just with those knees. Watch me. You're gonna grab one dumbbell. Our very first move is gonna be your single arm squat thruster. So you can either do a true thrust and get a little push or just a squat and a press. Grab one. Zip up that core. Ready? 45. Here we go. You can do squat and press or get that thrust so you really get deep with it and get that power. I like to really get low in the squat so you still get that squat. Some people make it more of a push press, but it's up to you. Down and up. If that feels like too much, you can always take your dumbbell between two hands and still get that power a little harder. Get to get the thruster out of it, but you can still get deep. Squat and press. Keep it going. Offset like this forces us to work our core a little bit more. 10 seconds. Our heart rates are going to stay up on this one. That's what we love. Three, two, one. Shake it out. We're gonna do the same thing. Other side. Keep it. Get low if you can. Again, you can always just do a squat and a press or get some power behind it. This is dumbbell power hit. Here we go. Down. Up again. Sometimes people think of it as a little push press, but I prefer to get that squat and really get the power from the legs. Our legs are really giving us that power, and our arms are following. Keeping the core zip. Yes. Two hands works as well, especially if you're like me. Or maybe you did another workout before this and your arms and legs are tired. That's okay. Be where you are today. Just by showing up here, you're already succeeding. 5, 4, 3, 2, 1. Good, bring it down. Just to keep this a little more of a true hit, we're gonna take it with our plank row. So I want you nice and wide, core zipped up. If you need to take this on knees or standing, that works, too. Otherwise, we're here. Here we go. Elbow up, elbow up. You are strong, so go heavy with this one. In fact, I'm gonna switch to my 15 because I know those muscles are strong. Again, modification. Stay on your knees if you need to, or take it to standing. Keep those hips square. Core engage. Trying not to rotate. Turned into the mat. We got core working. We got a lot of back. We're gonna keep our heart rate up, but we get ourselves a little breather from the true power, right? 10 to go. Keep that core working. Yes. Breathe. 5, 4, 3, 2, 1. Awesome, guys. So bring it up. All right, two dumbbells. It's either a curl and a lunge or what we call a clean, which looks like this. You get some power here and lunge it. Ready? Here we go. So power lunge, power lunge. Take your time with it. If you're feeling comfortable, you can take it here. Or just a regular curl, rack them, lunge it down again. If it bothers your back or you don't feel super confident with the clean, which is an advanced move. A lot of these are. So use the modifications if you need to. I promise you're still gonna get the work. This feels hard. And this feels hard. Yes. Ten seconds to go. Three, two, one. Relax. All right, guys, so one heavy dumbbell, it's your snatch. If you are comfortable with a snatcher, you've never done it before. Watch me. We're gonna go 20 seconds. High pull. Bring that elbow up. If you can do the snatch, join me here. Here we go. One side. Snatch it. We'll go 20 and 20. If that doesn't feel good to you, high pull. High pull is still a power move. You're still getting those back and shoulders and that core. Otherwise, snatch for 5, 4, 3, 4, 2, 1. Switch your sides. Here we go. Snatch or high pull again. Notice you can still get that power with that. Pull, pull. It all the way through and up. 10 to go. 5, 4, 3, 2, 1. Relax. All right, another quick little breather. Take it down with your dumbbell. We're gonna do a half get up. If you need to modify, I want you to take it to a bridge. Otherwise, one side, knee here, hand up. Watch me. Up, up, down, and down. Up again. We're going 20 and 20. So you got a lot of things working. A lot of core, shoulder stability. We got that. Back arm is working good. Relax. Other side. And then we get a little glutes and hamstrings. Right? Here we go. Core, leg and arm. Down and down. Lots of core. Up, up and down. Arm out. And up half. Get up. Five seconds. Yes. Relax. All right, guys, stay down here. No weights. Let's take it to a mountain climber. But watch me. We're gonna go four, three, two, one. Pop it up. Join me. Four, three, two, one. Pop it up if you need to. 4, 3, 2, 1. Pop it down. 4, 3, 2, one. Pop it down. But if you can. Here. 4, 3, 2,1. And up. 4, 3, 2, One. And up. 4, 3rd, 2, One. And I'll keep it going. I know it's long, but you can do it. 4, 3, 2, 1. Yes. 4, 3, 2, one. Keep it going. 4, 3, 2, One. Yes. 4, 3, two, one. And breathe. Last one. 4, 3, 2, and relax. Stretch it back. Awesome, guys. Lots of core. All there together. Go ahead and bring it up. One dumbbell, side lunge. Join me right here. Side lunge, halo. Around, side around to the hip. If you want a little extra core, take it here. Bring that knee up. And here again, arms and legs. And then we got one last power move after this. When you're tired, make sure you have a good grip. You can also just do hip to here if that halo is feeling, like, too awkward, because I know you gotta get around your head. 10 to go. And. Yes. Last one. All right, guys, last move is a swing. You can take one dumbbell in the center, power it back like your kettlebell swing. Or two on the side with a dumbbell swing. Skier, swing up to you. We're gonna go a little bit less than 45, so here we go. Let's go. 30 seconds. Power up. Yes. Again. Ski or swing. Keep it low if you can. Or one dumbbell in the center. Breathe. Up, up. Yes. Good. 10 seconds to go. Make it good. Power. 5, 4, 3, 2, 1. And relax. Pedal those feet. Yes. Awesome work, Team. Dumbbells out of the way. I know that was a lot. Ha. And it was quick, but we got it all done in just 10 minutes. Keep it here. Let your head and neck relax. Lift those heels one at a time to stretch out through the back of the legs. Yes. Good. Take it out nice and wide. Roll it here. We won't get much of a cooldown, so make sure you get a stretch on your own, especially if you did this as a finisher. But even if you didn't, I know that was a lot of work. Hips back. Pull the toe towards you. Of course. Don't forget to subscribe to my channel so I can keep making completely free workouts for you here on YouTube. And click the link below in the description to get out information on my Body Fit Athletic Club. It's a great group. Join us if you want a little more support and accountability and guidance from me and others. Stretch it out. Take it over. And of course, check out everything on my website as well. Thank you for showing up today and moving with me. One big deep breath in and out. You did it. That was your dumbbell power. 10 minute quick hit. Great job, everybody.
