Amy leads a 10-minute low-impact HIIT workout with dumbbells or kettlebell. Five compound moves: bicep curl squats, side lunge rows, alternating lunges with overhead press, plank presses, and swings. 45 seconds work, 15 seconds rest, twice through.
Questions this video answers
10 minutes
Five exercises, performed twice (two rounds)
45 seconds work followed by 15 seconds rest
Dumbbells and/or a kettlebell (option to use one or two dumbbells or a single kettlebell)
Low-impact (no jumping or running; compound moves only)
Hey everybody, I'm Amy from Bodyfit by Amy. And this is your 10 minute quick kit with weights workout. So this is a quick 10 minute HIIT workout where we will be using either a set of dumbbells or a kettlebell or both. We will have five moves we will go through twice. So you can switch your equipment in between if you have it. Otherwise just use what you've got. As always, I'll give you lots of different options. So listen to your body and do what's best for you. All you need for this workout is your dumbbells or a kettlebell or both. Are you ready? Let's do it. Okay, so start just with a little march or a jog. We are not going to do a formal warm up because we're going to keep this workout in just 10 minutes. But let's just march or jog and get some little arm rolls to the back to the front and take them across your body. We muscles warm for just about 30 seconds here before we jump right in. So quick hit, hit. High intensity interval training. But we are not going to do any jumping or running in this workout. So technically it's all low impact. But we are going to do all compound moves working upper and lower or upper and core all at once. So your heart rate is going to stay up, I promise. So go ahead and start with either your dumbbells or kettlebells. I'm gonna start with dumbbells. We're with just a bicep curl and squat it down. We're going 45 seconds of work followed by 15 seconds of rest. Here we go. So the way it's gonna work is we are gonna do everything, all five of these moves with our dumbbells first and then we will grab our kettlebell if you've got it. If you don't, just use what we've got. Maybe you're already just using a kettlebell. You got that kettlebell. Hold it between two hands. So after those five moves, we'll switch equipment if you want. Otherwise just use what you've got. So you can even make this a little bit of a clean if you want, if you're experienced with that. Otherwise just a curl and a squat. 10 seconds. Heart should be pumping. Breathe. 5, 4, 3, 2 and 1. Hang on to those dumbbells. We are going to alternate our side lunges with a row. Step through. Other side, step through. Starting in five. Breathe. Zip up that core. Shoulders back. Here we go. Elbows up and push. If you've got your kettlebell, you are just Using breathe one, and you're alternating in between. Hand it off. You got your kettlebell or just one heavy dumbbell. Take it here. If you got two, push through. Yes. 15 seconds. Nice flat back. Shift your weight into that hip. Good. And breathe. Yes. Five, four, three, two, one. Relax. All right, you can switch it to one dumbbell or one kettlebell if you want. If you got something lighter, hang on to two. We're gonna lunge. We're gonna press. We're gonna alternate our lunges. Zip up in the core. Here we go. Drop it back. Lunge and press. Lunge and press. If you want, you can just tap back. If you need a modification for that lunge, you can take it here. But if you're able, drop it low. Lunge and press. Yes. If you're feeling good about that and you want to add on a little more, we can do a little twist over the knee that's in the front. It's gonna throw your balance a bit. So just zip up in the core. And if that feels like too much, just keep the press. Good. 3, 2, 1. Relax. Good. All right, so let's take it down. We're gonna keep one dumbbell or kettlebell in the front. You're gonna do a plank press either on your knees or knees are here. We're going down. Down, up, up. Tap, tap. Join me for 45. Down, down, up, up. Tap, tap again. That modification, you can do quadruped, and you're still getting that push through the arms and the core engagement. You can be on your knees here. That works, too. Or all the way up. I know lots of chest and shoulders, a little bit of triceps and a whole lot of core because we had to get that core in. Right. Five seconds. Can you get one more? Good. Relax. All right, guys, bring it up. We're gonna do a swing. If you've never done a swing before, I just want you to keep it with the hinge or the deadlift. Otherwise, you can do a skier swing. Like, I'm gonna do two dumbbells or one dumbbell or kettlebell in the center. Ready? Here we go. So we're going to use our prep time as part of this time, hike it back and power it up. We don't need the full 45 seconds on that swing because it's a heavy power move. So we're going to use the first five and the last buy as our prep and our swing and relax. So you're driving the hips to the back again. Remember, your modification is just that. Deadlift, especially if you need a breather in between, we got 5, 4, 3, 2, 1. Relax it down, Let it swing. Give yourself a couple seconds. We've got five down, five to go. Go ahead and switch to that kettlebell or whatever you didn't use before, or keep what you've got. Are we ready? Squat it down or curl and squat? Here we go. Curl, squat, and breathe. We're here. Here. Try to get low into that goblet. Squat if you can. If you want. Turn those toes out for a little bit of variety, even though it's the same move. If you want, you can even do. Yes. Make it a little clean. Good. 15 seconds or just your curl. Squat core is engaged. Turn it here. Curl. And last one. Yes. And relax. Give your hands a little breather. We're gonna alternate our side lunge and our row. If you got the kettlebell, you're handing off. If you got two dumbbells, you can go for it. Sink deep into the hips. Zip of the core. Here we go. 45. So hopefully you are feeling that heart rate because we're moving so quickly, because we're only getting quick 15 second breaks, and because we are doing calm pound movements. Right, side lunge, row and up, side lunge. Keep it going. Handing it off between the kettlebell or two dumbbells. 15 seconds to go. Get deep. Yes. Good. And breathe. 5, 4, 3, 2. Relax. I'm gonna give my hands a little break. Alternate your lunges. So remember, we're gonna lunge, we're gonna press, we're gonna lunge, we're gonna press. If you want to add that twist halfway through, you can. Ready? Here we go. Drop it down. Lunge and press. Core is engaged. Take it here to here. If you need to tap for a little less of that deep lunge, totally fine. You want to add that twist, push right. Add that twist, push. Going over the knee that's in the front. Keep it going. And up. Yes. Core and tight. Five seconds. And breathe. Three, two, one. Bring it down into that plank press. So lots of chest and shoulders, triceps, and a lot of core. On your knees here. On your knees here or all the way up. Here we go. Down, down, up, up. Tap, tap. Left, right, left, right. Remember, your goal is to try to keep those hips square. They're gonna move. That's okay. You can be here, too. Tap. Or here. Down, down, up, up. Tap, tap. Yes. This is our only thing on the ground with that core, so make it good strong in your abs. You don't have to go super fast to feel it. Right. 10 seconds. Can you get one more each side either way? Yes. Good. And relax. Last move of this quick hit, guys. We're gonna get that swing. I'm gonna go to my heavy A25. If you got a heavy, go for it. We're gonna get that prep time. Use that deadlift modification if you need it. Otherwise, shoulders back. Here we go. Power it up. Make this last one. Good. You got it. Zip up in the core. Good. Drive those hips back. Your arms are not doing the work. You're controlling all the motion from the back. Locking out glutes, hamstrings, core back. Keeping that kettle bell. Chest level OR below for 4, 3, 2, 1. Swing and relax. Pedal it here. Let yourself hang. Good work. You made it through this quick hit, right? Not bad. Shake out those arms and shoulders, head and neck. Walk your feet in. Round it up. Quick little hamstring stretch. Sit back. Take it here. Right, Breathe into it. And other side. Just like we did in the beginning. We're not going to get too much of a stretch or a cool down because we're keeping this so short. So make sure you get it on your own and make sure you check out all of the other playlists and workouts here on my channel. I have lots of other 10 minute quick hits. You can find them in that 10 minute playlist. Breathe. And of course, if you're looking for a little more accountability, check out my Body Fit Athletic Club. You can get some great support. New monthly challenges, new workout calendars using these videos, as well as a nutrition guide and direct support from myself and from Vivian, our Body Fit dietitian, Motion. And of course, don't forget to like this video and subscribe. You can also find information about everything available on my website. Check it out in the description below. One big deep breath in and out. Thank you for showing up today. If you showed up, you are successful. That was your 10 minute quick hit with weights workout. Great job, everybody.
