16: Full Body Dumbbell Core HIIT Workout | Strength + Cardio Intervals (Core in Every Move!)

Hey everybody, I'm Amy from BodyFit by Amy, and this is your full body dumbbell core HIIT. In this workout, we are getting it done with 2 quick circuits using your dumbbells. We're going to have 45-second rounds of back-to-basics strength. We're going to get upper, lower body, and core all together, and then a 30-second HIIT round. We'll get the heart rate up a little bit more, get a little bit of metabolic conditioning. With all of it, of course, I will give you options to work to your fitness level. Are you ready? Let's do it. Let's start just by moving your body. You can start with just a march or a jog, whatever feels good for you. Let's roll those shoulders to the back. We're going to keep this warm-up pretty short, so we're just hoping to get our body's temperature up, blood flowing, muscles warm, energy up, and then we will get ready to move. So every exercise we do today is going to have a core component. Some of it will be all lower body core, some of it will be upper body core, some of it will be Lower body, upper body, and core. Let's cross those arms right through here. You can add a little step out. So within that, we're going to keep the core working the entire time. A lot of balance, a lot of isolations, a lot of stability work. And what we're going to do is we're going to go back and forth between some back-to-basics strength and then something that is a 30-second HIIT interval. So sometimes it'll be more like a MetCon move. Let's go up to a Y, drive the hips to the back. So something where we're adding the weights, but we're keeping it grounded. Maybe not super high impact, but higher intensity. And then sometimes we will give you a high impact option, probably a more bodyweight one where it can feel like a true cardio HIIT interval. So we'll get a mix of a strength HIIT and a cardio HIIT. Right through here, let's roll those hips, add a little squat. So I think you're going to like the format. I think it's going to move quickly. It is a no-repeat format. In the sense that we will have our strength moves 45 seconds, our HIIT moves 30 seconds, and usually they will complement each other. They'll be the same movement pattern. Sometimes they might be a little bit different. Either way, I want to encourage you to be where you are today. You do you. Let's tap those feet back, open up the hips. We can drive those arms over our head. It is your workout, so be where you are today in your fitness journey and where you are today. If you need to keep it low impact, if you need to take a Modification or any other option. I'm just happy that you're here. That is totally fine. Let's hold that stretch right here. If you are able, we're going to take it all the way down, reach up, roll through right here. And then we're going to switch that side. You can come all the way up for it, take it back, take it down. Reach through, all the way through. So within this workout, I'll try to cue you as to what you may want to lift with weights. From here, if you can, go ahead and come back into the high plank or on all fours just to get the core fired up. Little forward and back, toes to hands. You can even drop the hips and the knees to warm up through the core. And then as you're ready, Walk it back, make your way up. So I'll try to cue you, especially when we're going upper and lower together. You may want to go a little more medium, otherwise try to go heavy if you can. Tap it out and reach. You are strong, challenge yourself. And again, because everything is no repeat, once we're done with it, we're done with it. So go heavy, go hard in a way that works for you. Little crosses right here. All right, our first exercise is going to be a stationary lunge or a split squat, and the reason we're going to keep it stationary is we are going to add a little bit of Rotation. So 1 or 2 heavy dumbbells. I'm gonna go 1 and I'll show you why. So watch me here. Try to go with something a little heavier. It's gonna make your core work to stabilize. Then I'm gonna be in that stationary lunge or split squat. As I drop it down, if it feels okay for your back, for your knees, I'm gonna do a small little rotation. Notice it is just a small little turn. And here forces my core to stabilize. My core is already working hard. And then the legs are working hard. If you want to do that with 2 weights, that's okay too. Let's get set. Right foot in front, you decide how far you want to go down. Here we go, lunge and rotate. If you need some extra balance, because I know this does challenge your balance, that's part of how it works the core, feel free grab onto a wall, a countertop, a couch, a bench. Core stabilizing, small rotation. If the rotation's not right for you, you're still going to get it working by just having the weight on that one side. Remember, you can hinge just a bit into it. You do not have to try to stay upright. In fact, I want you to come down just a bit as you twist. 3, 2, 1. Set that weight down, shake it out, right? So you feel that core. A lot of our core work today is indirect, stabilizing, resisting the movement, but it is working it hard. Same thing, other side. Other hand has the weight, other foot in that stationary lunge. 3, 2, here we go. Small rotation. You can again, of course, do this with 2 But it allows you to be in a place right here where you can rotate that weight in, drop it down. And again, if you're just going smaller range of motion, that's okay. You're still getting the work done, still getting the strength, still getting the lower body, still getting the core. 5, 4, 3, 2, and 1. All right team, so now I want you to find a lighter weight or a medium weight, and here's what we've got for our HIIT interval. It's 30 seconds lunge and twist and bring it up. If you want to keep it all body weight, you can. If you want to tap it back, you can do that too. 30 seconds, here we go. Twist, press up. One weight, so you can just do a little turn. Think of just bringing that weight to your hip, even if you're not twisting as much. So now our twist, our weight is higher. You're gonna feel the difference in that core, right? Do you feel the difference in your heart rate? I hope you do. You don't have to go back super far. You can tap it back, reach it up. 3, 2, 1, catch your breath. So after those HIIT intervals, we're gonna get 30 seconds of a rest versus 15 because we want to fully recover before we go to that next exercise. While we're doing that, I'm going to show you that next exercise. Again, something medium weight, not too crazy heavy. We're gonna go side lunge on the right towards your hip, come up with the halo. It goes around your head. Then twist and twist. That's not right for you, just go hip to shoulder. Grab that weight, here we go. 45 seconds. Side lunge, around, take it back. Sit into the hip. So notice with that first lunge and rotation, it was more lower body and core. This, we're getting lower, upper, and core, right? So I really want you to hang out in that side lunge For just a minute. Bring it up right here and up. Breathe. 5 seconds. Take it here. 3, 2, 1, and relax. Give your hands a little break from that weight. I know, feeling it too. Same thing, other side. I want you to really sit into the hip. Again, weight can come here, you don't have to twist too much. And then in the halo. 3, 2, 1. Same side, twist, weight towards your hip, around. So I want you to take it super slow and control on the halo. I know. I don't want anybody to feel unsafe doing that, so again, if you'd rather just go hip to shoulder, right? You're still getting upper body, you're still getting core, you're still sitting into that side lunge, right? Breathe. 10 seconds. Wait, 3, 2. And 1. All right, put your weights away. As I said, some of these HIIT intervals are going to be body weight. That's this one, so you can make it a little higher impact if you want. Side lunge shuffle. If you want to do a little twist with it, you can. Otherwise, we're just going side to side. 30 seconds, let's do it. Side lunge Shuffle. And again, you can make it just a step, you can keep it a little higher, you can get a little lower at the jump. You do you. If you want a little twist with it, reach behind, reach behind. Yes you can! 10 seconds, go for it, cuz you got that breather coming. Almost done with this first circuit. One more thing and it's all on the mat. 3, 2, 1, relax. Catch your breath, take it down to the mat. So we're going to start with a plank row. So I want you to have 2 heavy weights close by. So it's going to be a plank either from all fours, right and left, or a plank from— or a row from your plank position. And then we're going to flip it on our back for a press. So start here, find it on your knees. So remember, you can be on your knees here, quadruped, one at a time, all the way up, or split the difference here. But let's zip up that core in 3, 2, 1, here we go. So your core is holding the plank nice and stable. I want you to think of a little tuck of the pelvis, right? Not here, but not letting it drop. Pull those hips Sit bones in and pull the weight towards your hip. And here, breathe. Bring it up, up. Yes! 10 seconds. So we're gonna have 2 kind of separate moves. Big upper body pull with a row, with plank for core, and then upper body push with a press. Last one, and relax. Now we're going to take it down on your back. You can keep this on the ground because we're going to stay here for the next move, but we're just doing a press. Split the difference, elbows in, up and in, down and out. If you want, add a bicycle right here. I'm kind of used to doing this on my bench where I can get a little lower, but that's okay. Keeping it simple today, less equipment. But of course you can do this on your bench if that's best for you. Here, take it down, bring it up. Yes you can. Right here. Yes, team! 10 seconds to go. 5, 4, 3, 2, and 1. All right, so once again we are going to get a HIIT interval, higher intensity Using our weights and not jumping. So we're going to do a push-up, so we keep that upper body push working, into a row. One and then the other should get your heart rate up. You can be on your knees or your toes. Push-up, row, and row. Push-up can be high or low. Join me here. Here we go. Push-up. And if you feel stronger, you can get a little lower. You can pop up for the row, or you can keep it all down on your knees. Up to you. But again, should keep the heart pumping, right? So you're gonna get your heart rate up. You don't need to jump. Breathe. 3, 2, 1, and relax. Yes, team! How do we feel? Let's grab a quick sip of water. We are halfway there, more than halfway. All right, quick sip. So as you can tell, again, we don't have to be— cheers, y'all! We don't have to be jumping or running. To get that cardio, we're still going to get it done. Circuit 2, same format, 45 seconds, 45 seconds, 30. Let's get it done right here. Here we go. All right team, so similar to our lunge, the first one is going to be lower body focused with core. So I want you to go heavy, 2 dumbbells. You can either do a kickstand deadlift, foot is here, and you're going to get a lot of balance. Or if you really want to add that balance for core, Core, single leg. So the core works with the balance. I want you to go heavy to work the hamstrings and the glutes. If you're kickstand, you're just going to put it back just about halfway up on that toe, but front leg still does the work. Shoulders back, hinge in 3, 2, 1. So single leg if you're feeling spicy, because that's a lot of balance, a lot of 4. Soft bend in both knees. If you don't feel like you have good form or good balance with that kickstand, put that toe back. Still pushing the hips to the back. We still got 45 seconds. Well, not anymore, we're halfway through, but you knew what I meant. Right here. And you can decide how low you want to go. You may have more mobility or flexibility on one side. Try to keep those weights close to the front of the legs. Try to keep your shoulders pulled back. 3, 2, 1, set them down. Quick little stretch before we get the other side. All right, same idea, kickstand Or single leg balance for core, lots of hamstrings and booty. Here we go, bring it up. Slow and controlled either way. If you feel like the weight is just pulling you down on the single leg and you're losing your form, again, go to that kickstand. I don't always default to the single leg even though it's Such a great exercise because sometimes I want you to go heavier and have more control with the kickstand. Both are great exercises right here. Just about to talk about balance and then I was going to lose my— ah! And relax. All right team, set those To the side, quick little stretch. Here's your HIIT interval. We're keeping it body weight, but I want you to do that little skater bound. And if you want to touch down with it, you can. If you want to stay on one leg, you can. Either way, you're getting the bound, which is cardio and HIIT. And if you want to really get low, you're still getting the hamstrings. Up to you. 30 seconds. 3, 2, 1, here we go. 30 seconds. You can step it too, right? You can step it with that foot down, you can step it with that foot up. Right here. Either way, higher intensity. We're not super concerned about getting to a certain number or getting to a certain heart rate. We just want it to be higher intensity to challenge your body while we're working that same same movement pattern plus some, right? 3, 2, 1. So we're still getting a hinge, but we're getting lateral movement and we're getting lots of heart rate, right? Are you feeling it? I am. All right team, catch your breath. This next one, I want you to have 2 medium dumbbells. We're going to do a bicep curl all on one side with a knee, and you can keep the knee up The entire time, or you can switch in between. We're staying all on one side with the weight. Here we go, right press. If the knee doesn't feel right for you because it's challenging, just bring that toe. You're still going to feel the challenge, right? All on one side. You can of course just do the bicep curl. Maybe that's a better option for where you are. Just think about your core lifting from the center, right? And breathe. 5 seconds. And relax. 15 seconds to breathe. Same thing on other side. I know I wanted you to hold them both so you would have to work through that stabilizing for your core, but other knee coming up for core, other side for biceps and shoulders. Ready? Here we go. This is my better balance side. I know. Breathe. Right here. Up. Better balance side, but harder on the arms, so really stay lifted in the center. Keep the hips Stacked underneath the rib cage, especially as you get tired. Try not to arch the back or round forward. 5, 4, 3, 2, and 1. All right team, hang on to one of those dumbbells. We're gonna do an alternating snatch. So this is your HIIT. We're gonna take it here, up, knee down. Your other Side, up, knee, and down. If the snatch is not right for you, I just want you to bring it up, curl, cross, knee. Snatch or curl, 30 seconds of HIIT. Here we go. Back down. So you get your power, pull it close, cross, back down. Shoulders back, everything stays engaged even though We're getting a lot of power. It's fluid. We're nice and tight in the back. And here, here we go. And here, set it down. Catch your breath. All right team, meet me on the mat. One more exercise. I'm gonna have Both my 10s and my 15s close by. Your first one is going to be a close grip press, even though we already did that with a regular press to get extra triceps. Again, upper body push, we're taking it that— all right, then we're gonna get triceps. So we're gonna go 2 and 2. So start here, we're bringing it down. As we have our feet up, we're gonna add some little toe taps. Everything coming in. All right, so elbows in, close press, toe taps if you want. 3, 2, start with your press. Get a feel for that. Elbows in tight to your body. If you want, drop the toes. Use your core to initiate the movement. I know, right here. Breathe. Up, bring it up. And here. Yes you can! Breathe. Elbows in. 5, 4, 3, 2, and 1. All right, I'm switching to a tiny bit lighter. We're gonna take it to triceps. Shift them back. You can go one dumbbell too, and if you're feeling spicy, lower one leg at a time. 45 seconds in 3, 2, 1. Your last strength move, so go for it here. I know. Squeeze. All the way down, all the way up. Breathe. Right here. Oh man, how do we still have time on the clock? I don't know. Take your time, slow. Use that core, use the back of the arms. 5, 4, 3, 2, 1, relax. All right team, get those weights out of the way. I know you're expecting some sort of push-up. We're not going to do it because we got a lot of push back to back. What we are going to do is get some core with a mountain climber. Let's take those knees You can take it standing if you want. Here we go, 30 seconds. Yes, team, right here. Here we go, stay strong all the way through. Right here. We got 5, 4, 3, 2, 1. Stretch it back. That is your circuit finish. I think we got to get one bonus move. I know, team. Let's finish it out. It's only gonna be 30 seconds, then super quick stretch. So we're gonna grab those weights. Here is what we've got. We're gonna do a clean, we're gonna do a squat pulse for 3, we're gonna do a swing for 3. Clean, squat pulse, swing for 3. If the swing is not right for you, you can do a deadlift. In 3, 2— only 30 seconds— here we go. Cleaner curl, squat pulse. 3, 2, drive it up. 3, 2, 1. Swing it. 3, 2, clean it. Squat pulse. 3, 2, 1, drive it up. Swing it. 3. Again, deadlift and curl works too. 10 seconds here. 3, 2, 1, let's pulse it. And you're done. Here we go. Breathe. I know you're looking at the clock thinking maybe we're not gonna get a bonus move, but yes, yes we did. Had to get it in, right? Beginning of the week on your schedule. Shake it out. Oh, my arms and legs feel like jelly, you guys. Let's take it up right here. Let me know how You are feeling below. We're going to keep this cool down super short, so please get some more stretching on your own, especially through your back, through your shoulders, through your hips. Because again, everything we did, we got some core work, especially some rotational movement. So make sure you're getting that stretch. You got heavy lower body and upper body. We got metabolic conditioning, we got HIIT work, and your core was working. V entire time. So leave me a, uh, comment. Let me know how you're feeling. Do you like this type of workout? Do you like incorporating all of the core work? Do you like compound moves? It's okay. I like all these things, and I like isolations, and I like back to basics, and I like splits. So, but let me know how you're feeling right now. Hope you're feeling energized. I hope you're feeling tired, but in a good way. And I hope you can carry that with you throughout the rest of your day. Get some more stretching. Leave me a comment, leave me a like, subscribe to the channel. One big deep breath in and out. You did it! That was your full body dumbbell core HIIT workout. Great job, everybody! Everything's