20 Minute Dumbbell Quick Hiit Workout | Home Workout for Strength & Cardio

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell 20 minute quick hit workout. This is day 23 of your next Level November challenge. You made it. We're gonna get it all done in 20 minutes using just a set of dumbbells. Strength, cardio, mobility, and get those endorphins going so you are feeling good. If you have a couple sets of dumbbells, keep them close by. You may need to go up or down and wait. And of course, I'm going to give you tons of different options to work to your level. Are you ready? Let's do it. Okay, so we're gonna start. We're gonna get a quick, basic, dynamic warm up. Go ahead and march or jog, whatever feels good for you. Get some shoulder rolls to the back and to the front. Keep that going. We're gonna keep this warm because we want to get in and get out with this 20 minute quick hit. So as always, if you need more of a warm up, get it on your own. One big deep breath in and out. One more and let's take it side to side. Leaning into that side lunge. So 20 minute quick hit. We have nine different exercises that we are going to do. 45 seconds of work, followed by 15 seconds of rest. Roll it through and we will go through two times. We'll get a one minute break in between where you can keep moving or you can take a real rest. It's up to you. Hold it here, stretch out through that back in that 15 seconds in between. That's where I'm going to preview your next move. So it's going to move pretty quickly, especially that first round, second round, you know what you're doing. So we will get through it fast, round it up, tap and reach across. So I'll be working with my 10 pound and 12 pound dumbbells today. You work with whatever works for you. As I always say, I want you to be where you are today and if you showed up today, you are successful. Let's bring those hamstrings to the back. Pull it down. So we are going to start with just a basic squat and rotational press. And we'll actually do 45 seconds on each side. So a few of these things will get right and, and we'll get left. So go ahead and shake everything out. Watch me here. One dumbbell is all you need. If you are able one arm out. If you're able to keep it on one side, we're going here to here. I want you to pivot on Those knees and those hips. If you have something heavier, you need to go with one. Take it here, take it here. All to this side. Here we go. 45 seconds. Drop it low, press it up. So watch my pivot. I'm turning on my knees and my hips. If you don't have a floor that you can really pivot on, pick up those feet. Those feet. And turn. We want to get that oblique, we want to get that strong arm with the press, strong legs with our squat. But as we turn, we're putting ourselves offset and getting that core working too. Here we go. 15 seconds again. If you need to have one dumbbell between the two, that works as well. And breathe. 5, 4, 3, 2, 1. Tap it out for 15. We're gonna do the same thing other side. So hopefully that got that heart pumping. That's the goal with this workout. We're gonna get our heart rate up with even these strength moves. Here we go. 45. Starting now. I like to have this arm out because it just keeps me in place. But it's up to you if you want to have it down. Make sure you're still getting low on that squat. We're trying to really drop those hips into the floor. So keep it going again. If you need one dumbbell between the two, that works well, but we're going all on one side. Keep it going. 15 cores engage. Zip it up. So every third move we do today, if we're gonna put our weights down and have it be a little more cardio based. So that's coming up. 5, 4, 3, 2, 1. Set that dumbbell right in the center. We're gonna do a little skater tap. I want you to touch down if you can get into the hip for that curtsy. Slower, fast, low impact, or high, here we go. So tap, tap, tap. Use that dumbbell as a way to force you to get low if you can. If you need to keep it low impact, you're just stepping. You're still getting low. Drive that arm to the back. If you want to keep that back foot off the ground. You get a little more stick in that landing, a little more hips, right? So keep it going. This is why this is called a quick hit, right? That dumbbell makes it a little tougher because you gotta get low. 10 seconds to go from here. Here we go. Can you get a little quicker? A little lower? Breathe. Four, three, two. Relax. All right, guys, so watch me. Two dumbbells. This one has a few parts again. Right leg and left leg. So start here. I'm gonna lunge it down. I'm gonna do a row. I'm gonna lunge it up. I'm gonna do a curl. Join me here. Stationary lunge, chest low, row. Press up out of it. Hammer curl. Join me down, up, and up. So very slow and controlled. And then we had a big push in the beginning. Really try to let that heart rate drop a bit, but it should stay up, right? This feels like too much. Just pick one of those. You can just do the lunge and the curl or the lunge in the row. Breathe. 15 to go. Take it down and up. 5, 4, 3, 2, 1. Good. Shake it out. Lots of work in there. Right? Full body move. So take it here. Zip up that core. Same thing. Other side. If you need to keep that lunge lower range of motion, that works too. Here we go. Lunge row. And if you want, bring it up. Try to get low. And if you want to switch it up to a regular curl, that works too. Up, up, take it down, row. Drive out of the heel curl at the top. So keeping it controlled. Right? Up. Yes. Good. 10 seconds to go. Can you get one more? All the way through. Up and up. Good. I want you to set your dumbbells on either side. We're gonna do a little shuffle, shuffle, squat it down. And tap if you can. Shuffle, squat it down low. Impact is just a double step. Here we go. Cardio shuffle, tap. Stay low, squat up. So you're kind of staying in that squat in that low, athletic stance the whole time, right? So it should be a nice, good burn, but if you can drop a little lower. Shuffle, shuffle, tap, up, or double step. Yes. This is why we call it a quick hit. Don't worry. After this, we're down on the mat for three moves to finish it out strong. Yes. Five, four, three, two. Breathe. All right, grab those dumbbells. We are down on the mat. If you are one of my pregnant mamas or you're newly postpartum or still healing a diastasis recti, you can come up in a bridge. Otherwise, here we go. Chest press with little toe taps. Find a nice rhythm. Breathe here to here. I want you to really push it out. If you want to take it to a little more of a bicycle, focus on your breathing. I know that heart rate has stayed up since the beginning. Right? So this is where we get to breathe and focus on that core. Check in with your core. Make sure everything is pulled in, zipped up. Hips to ribs. Hips towards each other, ribs towards each other. We got 5, 4, 3, 2, and breathe. Bring those dumbbells in the center. So we're going to alternate our side plank, if you can. We're going to rotate it here. Center rotated here. Modification. And again, especially pre post doctor, I want you to stay on the knees. Here we go. So you're either here, back, center, tap it back. Bring that elbow to your side. Yes, Good. Awesome. Team. Knees is fine, too. And if you would rather just keep it with just the row, we want to make sure we get that core, but we get those obliques and we get all through the back. Guess what? After this is our last move before, we get a quick breather and do it all again. Yes. Controlled. 5, 4, 3, 2, and stretch. Awesome. Dumbbells out of the way on your elbows. Modification. You're just tapping back quickly. Otherwise, if you can, we're plank jack. I know that's a lot of plank all at once, but you can do it. Zip up in that core. Take those hands out wide. Here we go. 45. Another option is just to tap it out. So any of those options will do. Staying here. Core engaged. Just tap, tap. Just make sure you're still focused on the core. Wherever you are, I want you to be where you are today. But be super specific about what's working and what you're feeling. We got 15 seconds. Finish it out strong. Remember, you can always take it down to the lower impact for a few seconds and then come right back. That's always a good option. Few seconds modification. Shoot a few seconds higher impact. Three, two, one. Relax. All right, guys, you got one minute. I'm gonna guess you probably need it if you're like me, so grab some water and just keep tapping. Or jogging if you want to take it to a skater. Or that shuffle, that works too. I'm gonna fix my air here because it's getting warm. All right, guys, so breathe. We're gonna do all of that again. Again. Just keep moving. You get about 45 seconds. So we're gonna do all of that again. Starting with our deep squat and our press. I'm gonna give you a few options to make it a tiny bit different. Like, we're gonna take our toes out if we want. So you do what's best for you. If you want to stick to what we just did, totally fine. If you want to take those options to just make it a little more challenging or just a little bit different, go for it there. All right? Be where you are today. You do you. We're gonna get through this quick. Nine moves is all we need to finish off this 20 minute quick hit. So one dumbbell, make sure your other one is out of the way. Go ahead and grab it. We're gonna start here. Toes out. Watch me first. So you're really just pivoting on the one side. Zip up that core. Here we go. 45. Press. Drop it down. Press. I want you to get the power, but making sure you're still controlled. I don't want to see this or rounding in that back. Keep that core zipped up. Keep that good posture. And if you feel like this is too much, you just take it here. I'm gonna do that too, because the shoulders batting. So I'm gonna be where I am today. And keep it in close, right? Breathe. Yes. You do not have to go fast with this move. Even though you're getting power, I want you to keep it controlled. That heart is gonna pump. Those muscles are going to work no matter what speed you're going. And breathe. All right, 15 seconds to breathe. Same thing. Other side. We'll keep those toes out. Can you push it? And get a little lower on that squat? Can you get a little more power? Coming up. Really turn. Get Those obliques working. 45. Here we go. Drop it low, and notice how it plays with your balance. When we turn, you're gonna feel a little off balance. That's okay. That's intentional breathe. And again. Having that arm out for me just helps me keep it from twisting. Keep that nice. Good alignment. I'm gonna switch to two hands, but it's up to you. Be where you are today and breathe low to high. 10 seconds, then this move is done for the day. And 5, 4, 3, 2, 1. Catch your breath. All right, team skater in the middle. If you're feeling crazy and you want to hold it, you can go side to side, but I want you to keep it really controlled. Here we go. So you can be here. Here you're just kind of going hip to hip. You got a big, heavy dumbbell. I don't want you to swing in your back. Keep it close to your body, and just add a little extra arms, a little extra abs. You want to keep it simple but still challenging. I say simple, but it's not right. Keep it right there in front. Catch your breath while you're doing it. I know that sounds like it's not possible, but focus on that breath. A lot of high heart rate, especially here in the beginning. So if you need to slow it down or keep it low impact, totally fine. If you're able to be here still touching down, maybe even keeping that back leg off the ground. Relax. That one's done. All right, guys, remember that lunge and that curl and that row. If you want, cross it to that curtsy. If that feels like too much balance. Keep it regular already. Too much balance. Right, here we go. So lunge, row, come up out of it. Hammer, curl, lunge, row, up, curl if you need to. Just regular. Regular lunge works too. Drive into the heel strong all the way through. Down, up. Yes. So don't cheat. That curl. Really good. Get it all the way through. Cross if you can. Row at the bottom, push up. There we go. I know. See, the balance is hard for me, too, guys. It's hard because you're working hard, not because you're not strong or you're out of shape. Get that out of your brain. Last one. And relax. I hear that from you guys a lot. Like, this was so hard. I'm sorry. Of shape. No, you are pushing yourself. You're challenging yourself. That is a good thing. Listen to my voice. This is hard for me, too. Here we go. Other side. 45. If you want to take it wide. And regular curl, that's an option. And curtsy. And here. So I'm still getting low. Wider with those elbows all the way up, palms to my shoulders. So I'm just switching my grips, my grips crossing over in that curtsy if you want. But again, regular lunge is fine. Regular row is fine. The whole thing is a balanced move, not just if you're doing that curtsy. And breathe. Yes. Last one. Good. Relax, team. All right, set those dumbbells to the side as if our legs need more shuffle. Tap it down if you want. Just keep it here. Give your hands a break from holding. Here we go. Shuffle, tap, shuffle, tap. You can be a little upright on that shuffle, or if you want, keep that strong, athletic stance. Watch those dumbbells. Make sure you're not going to trip on them. If that's the case, get them out of the way. Low impact is just a double step. Nice, wide double step. Use the space you've got. If you have a little less space, you just go side to side. Be where you are today, literally and figuratively. Five seconds. Three, two, one. Down on your back, Guys, we made it. All right, you know those planks are coming, but let's start with that chest press. Let's keep our elbows in this time so we recruit a little more triceps. Hips are up in that bridge modification. Or here with the toe taps here to here. Or if you want, push them out. Focus on your breath. That heart Rate is up. So really think about keeping the core engaged. Everything is working. Hips towards each other, ribs towards each other, all connecting at that navel. Pulling in, making sure we're not arching that we're not pulling that neck. Everything is in tight while we keep with that. Press for chest, for shoulders and for triceps. 10 seconds, here we go. Push out if you want. Or just keep the taps or the bridge and relax. Nice team. All right, so it's that plank with that row. You can be on your knees, you can be on your toes. Up to you if you're pregnant, especially, I want you to stay on those knees. Here we go. So here to here, back to center. Yes. Or all the way up to give yourself a little more balance. You can take those feet a little bit wider. I think that works, especially when we're adding that rotation. Lift up in the center, make sure you're not hanging down. Really check in. Pull your hips up and breathe. 15 seconds, nice and strong. We got one more move after this, guys. 5, 4, 5, 3, 2, 1. Awesome, guys. So modification. Just do your taps or do your walk out. If you want an option between jack up, jack down, join me, here we go. So any of those options, tap it back again, especially pre post doctor. Or you're just moving, walking it out, walking between or full jacks. Knees are soft if you want a little in between. Up, up, down, down. Switch your lead arm. Up, up, down, down. I know it's a lot, but this is your last move. Keep it going. You got 15 seconds. I gotta get my brain back in it. 10 cores engage. Lift up in the center. Last 5, 4, 3, 2, 1. Relax. You did it. Sit back into that child's pose. Take those knees out. Really sit back into it. Arms forward. Right, guys, breathe into that. Come up on all fours. Round through your back. Cat's a cow. That's why we call it a quick hit. Right? So we're going to keep this warm up. I mean this cool down. Ha. Pretty short. Let's come center. Knees out. Relax your shoulders. Let your head, head drop. Press out gently. You did it. And again. If that felt hard to you, it's because it was supposed to be hard. You're supposed to challenge your body. Listen, I will always remind you to be where you are today. But if you're starting to think, oh, I'm winded, oh, my muscles are burning, I'm so out of shape, trust me, that is not the case. It is that you are here. You showed up, you are moving and you are challenging Challenging yourself, guys, that is how we see changes. We have to get a little bit uncomfortable. I always want you to feel good about showing up. But no, if it's hard, it's because you're working hard. That is the goal. Not to say there's not a time and a place for a really relaxing workout that feels a little easier. That's okay too. But just know that is how we keep keep getting stronger. That's how we push our muscles to get stronger. That's how we get our hearts and our lungs improving function, improving our health over time. So, so important. So you're getting stronger, you're getting more fit, all of that. Make sure you check out all of my other workouts. I have 10 minute quick hits as well. When you need something super quick or when you want something to add on, open it up again. Roll onto those feet. Roll back. Little petal of your feet here. So of course, check those out and slowly roll it up. Take it out. Sit into that hip. Arm across. If you're looking for a little more support and accountability, click the link in the description below. Find out all the information about my Body Fit Athletic Club. It's a really fun group online community. We have a Facebook group where you get support from myself and from Vivian, our Body Fit dietitian. We do weekly Q&As. You get a monthly workout calendar, a weekly workout calendar, always clickable links to the channel. And of course you get support from others in the Body Fit community. It's a lot of fun. Check it out. Walk those feet in and round it up. One more time. Big stretch over. And of course you can click the link to go to my website, find out information on my ebooks, my programs, my nutrition guide and my free monthly calendar. Also, don't forget to subscribe like this video. Hit that subscribe button. That helps me be able to make completely free workouts available here to you on YouTube. One big deep breath in and out. You did it. That was your dumbbell. 20 minute quick hit workout. Great job everybody.