32-Minute Standing Dumbbell HIIT Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your standing dumbbell hit workout, just like it sounds. In this workout, we're going to work your entire body. We're going to be using dumbbells and we're going to do it all from a standing position. We'll get some strength intervals, we'll add some higher intensity intervals to get your heart pumping. And of course, I'll give you lots of options to work to your fitness level. Are you ready? Let's do it. Let's start just by getting our bodies warm. Just start with a little bit of movement, a march, pump those arms. We're gonna get the blood flowing, the heart rate up, get our body's core temperature up, get that energy up. Right, let's roll those shoulders and we'll get a little bit of mobility and movement prep. So that way we are ready to add those weights. This is going to be a fun workout today. A lot of back to basics. Let's take it one big deep bre and out. And let's go two more just like that again. Getting that blood flowing right here. And just tap roll those shoulders. All right, so what we have got today is back to basics for 40 seconds and then we'll have a quick 30 second dumbbell hit interval. So what that means let's just do a little half squat and roll the hip. What that means is we're going to be probably taking that one little hit interval to some sor pound movement. Nothing crazy, but something to get the heart rate up. That's why it's only 30 seconds and you get a longer recovery before that. We'll have a lover, an upper, a lower and a core of strength based. Back to basics again, all standing. Nothing on the mat today. Let's step it out right here. And then we will take it to that hit. Then we'll have around two of those same exercises, but several of them we will take to a right side and a left side. So unilateral. Or we will mix up and give you a different version of the same move. So essentially no repeat, but certainly back to basics with isolating some right side and some left side. Let's take it right here, big Y. And then a hinge right through here through the back of the legs, reach it up, getting that stretch right here. Two more. Let's take those hands right on top of the legs. Just a little standing cat cow through your back, rolling through the spine. And then you can either stay here or take your hands all the way down to the ground and just get a little petal of the feet. If you can go all the way down. If you. And you can bend your knees to do that. You don't have to be straight right through here, there. And then slowly roll it up from here. Let's just tap it back and reach again. We're not taking it all the way to the ground in the workout, so we don't need to in the warm up, but just opening up those hips, big stretch and drive those arms to the ceiling. Can we hold it here? Nice wide stance, hip flexor, little stretch over. If you need some balance, grab some balance. You don't have to get super low. So same thing, other side here. Opening up the hips, take it a little wider for balance. And then little stretch and let's tap it out and reach. All right, so we are starting with some heavy dumbbells with lower body. We're taking it to an alternating lunge. Then we'll take it to a bent over row. Then we have a standing knee cross. So don't worry, I'm going to show you those as we go. But again, it's going to be all back to basics. And then our fourth move, we're going to do a squat and a press to really get that heart rate up. So when we're going back to basics, I would love for you to go heavy, whatever is heavy for you and whatever you have available to you. And then when we take it to that hit round, you can keep it heavy, you can take it a little lighter, something in between, and really go for it with the heart rate. All right, so grabbing some, some heavy weights, if you've got an alternating lunge, if you can, you're going to step back, drop it down. If you need to, you can just do a tap back. Let's do it. Here we go. Stepping back with your feet hip distance apart, but still leaning forward just a bit. Now, I love all types of lunges, as you may know, but I love this reverse lunge because I think it often helps us keep better form, especially if we're newer to this and it goes logically into that modification, which is just a tap back. You don't have to get as low as me, but just keep that front leg doing the work. And when I say hip distance, I mean nice and wide, right? So we're not twisting or getting too close and losing our balance. Drop it low, drive up through the front heel. Relax. All right, so let's hang on to those heavy weights if you can. Watch me Here, regular bent over row, shoulders back, core engaged. We're going to pull those weights up towards our hips and down, making sure we're not up into the shoulders here, but trying to pull them back. Let's do it. 3, 2, 1. Now I'm in that hinge position. I've got my feet parallel, but if that doesn't feel right for you, you may want to stagger. That might feel like a better stance for you. If it's too heavy, you can also always alternate. Just do a right and then a left. Core is engaged, pulling the weights by the hips. And again, I say that. I think for years we always said towards your rib cage, which is great. Pull your shoulder blades in, pull your elbows up. But again, we want to make sure we're not too far up into the neck or the upper back. We want those big, long muscles. Last one. And relax in along the spine to be doing the work. One dumbbell, try to go something heavy. Knee cross for core. You don't have to lift with the weights, but we're getting a little rotation if rotation is right for you. If it's not, just bring the knees up. One weight in the center. 40 seconds. Here we go. Now, this standing workout. What's great about standing is it's also really good if you have any joint issues, any problems getting down on the mat, or for my prenatal, postnatal crowd, if you're in that early postpartum or you are in your second or third trimester of pregnancy, we don't want to do too much twisting. So for you or anybody that it bothers their back, just do knee to chest. You can turn your whole body, but you're not getting that full twist. Find what's right for you. You don't have to bring the elbow all the way to the knee, just enough to get the core engaged and relax. All right, team, so now we are taking it to a squat and a press. This is our hit round. You can do alternating squat in one. You can do together. Really drive it up. You can just do body weight or one weight. Either way, we have 30 seconds here to here. Here we go. We're not rushing it, even though it's our hit interval, but because we're doing a compound movement, we're going low to high. We're lifting lower body. Again, you can always alternate or switch it to one dumbbell between two hands. All of these things are going to get our hearts pumping. So this is our hit round. You guys know it's my goal to show you you can get hit without jumping. 3, 2, 1. Catch your breath. Quick sip of water if you need it. My heart rate's up. I don't know about yours. I love it. We're gonna isolate one side, so this time while you're getting water, watch me. One side with that lunge. Right and left. You can also just keep it stationary without stepping in between. Grab those weights. Or again, just doing that tap back. Let's do it. One side. Here we go. That heart rate is probably still up, so if you need a little longer to catch your breath, you can always hit pause. And again, you can keep this stationary. Just dropping the back knee, or of course, tap back. My favorite modification for a lunge, right here. And breathe. Keeping the chest open, shoulders out. Yes. Breathe. Three, two, one. And relax. If your hands need a little break, you can set those weights down. Otherwise, get ready for that other side. Remember, we're stepping out hip distance apart. Dropping the back knee dropping low front leg. Doing the work. Modify by just tapping back or stationary. Here we go. See, this feels almost like a hit interval, right? Because that heart rate has stayed up from right here, that hit interval. So anytime we get to that hit interval, we're going to have a full 30 second recovery after the 30 second hit. It feels short, but it's enough to give you more recovery. And that's really what we want, team. Especially when we do hit, we don't want to rush that recovery. We're not trying to do hit with 10 seconds of rest in between. This is like a Tabata, right? I say that and then, of course, we have those Tabata rounds, you know what I mean? Last one, relax. All right, team, so with that row, we're gonna keep the row, two hands, but I'm gonna have my palms to the back, and I'm gonna turn them here. You can turn them just palms in or do full rotation. Still squeezing in the shoulder blades. Up to you, wide row, rotating. Here we go. And back right here. Making sure as you turn those weights and again, you don't have to do the full rotation. You can also just bring the elbows to the side, turn them regular row on the way up, palms to the back on the way down. But as we're doing that, notice we're getting mobility through the elbows, the shoulders, the wrists, but we don't want to be moving through the back. We're still pulling with those strong back muscles right here. Three, two, one. And relax. All right, team four, our core, we're gonna do that knee cross, but we're Gonna take it one side. I'm gonna go slightly lighter with my weight. If you can full twist. Otherwise, if twisting is not right for you. One knee. We're gonna go 30 seconds. And 30 seconds. Let's do it. And again. You don't have to move with the arms. As in, you don't have to come up here. We got that press coming with that plie, so don't worry. Right? Breathe. Twist. 30 and 30. Remember, you can also just bring the knee in to the chest. If twisting is not right for you, get ready to switch. Here we go. Also, just knee. That works too. If you're not twisting or it doesn't feel good for you to twist as much, you're still getting the core working. Bring it in. Yes. Right here. Whoo. Three, two, and one. All right, team, so your last hit. Here's what we got. We're gonna take toes out, plie, squat, and press again. You can go two. I'm gonna wrap them in, so I'm gonna alternate one and then the other. But you do what's best for you. 30 seconds. Heart rate up. Here we go. Low to high again, high intensity, but that does not have to mean speed. We're getting that high intensity by getting a lot of things working all through the lower body. Core engagement, shoulders and chest, right? Yes, you can. Five seconds to go, then we breathe. Three, two, one. And relax. How is that heart rate, team? I know I'm feeling it getting up there in those zones. Grab some water. Catch your breath on this. We're on to round two. It's gonna look like that where we do some things together, we separate them out, we get a little hit. All right, team, so shake it out. Watch me while I talk you through your first few moves. We're going to take it with that regular deadlift. So weights right down in the center, painting the front of the legs. It's a hinge, not a squat. Drive the hips to the back. Then we're going to take it to a 45 degree press. So just like it sounds, one heavy weight out at 45 degrees. If you feel like you're pulling your back, you can go straight up, but we're trying to get a little more chest and shoulders. Then we're going to take it to our windmill, but we're going to alternate. So we're actually adding in a little bicep curl in between for our core. All right, Start with those heavy weights for that deadlift. Bend your knees to get them shoulders back. You're going to hinge, drive Those hips to the back. Weights go right down the front of the leg. Not hyperextending at the top, but connecting in 3, 2, 1. I love a deadlift. I don't have a favorite exercise, but this one's certainly up there because you get that nice good stretch on the way down, and then you feel super strong and powerful on the way up. If you're feeling that lower back, I want you to bring your eyes up just a little out in front of you. You should not be seeing your feet. Right, eyes up. That's going to help you keep those shoulders close, pulled back. Keep those weights super close to the front of the legs. And if you're still feeling it, take those weights down by your side. You can still get it. We call this like a suitcase deadlift. Right, hips back. Last one. All right, team, set one of those weights down. I want you to try to go heavy on this, but again, if you feel like it's pulling, you can take it to a regular press. I'm going to stagger, but you're pushing out at 45 degrees. You're gonna feel the difference. You're gonna get a little more chest and shoulders, but let's get it done. In 3, 2, 1. Straight up. Not straight up, angled up. Right. And I'm really stabilizing in my core. I'm staggering because I know sometimes we're just here, right? Either way, making sure that those hips are stacked right underneath your rib cage. It's harder than it looks, right? So again, if it starts to feel too heavy, you can go straight up. I know we've got a lot of those shoulders on that hit. Round the squat and press. You got 5, 4, 3, 2, 1. Relax. I. All right, so medium dumbbells, cuz here's what we've got. Team alternating windmill. If you usually do a low windmill, you're going to keep one here. You're going to go down. Bicep curl, go down if you want. We're adding in a little reach and center. You do you, when it comes to this exercise, find what is best for you. Three, two, one. And then they come together in the center. Then one goes up, one goes down. This is why you may want to go a little bit lighter. Of course, we're gonna get right side and left side. More of our traditional windmill that we do in our second round. If bringing the weight over your head doesn't feel good for you, again, just keep it low right here. Or just take it to one dumbbell and switch in between. Right here. Yes. And Three, two, one. And relax. All right, team, so this time we're taking it to a little skater. Here's our hit. We're gonna twist. We're gonna twist. You do not have to jump unless you want to. 30 seconds. Here we go. Think of it more like curtsy lunge. Just step wide. Weight is going by your side. Again, if you're not twisting like we talked about with that knee cross, just keep it center. But if you feel comfortable getting a little hop step, you can, but you don't have to. Second round, we're gonna go for it with ball body weight, right? But for now, twist, twist into the hips. 3, 2, 1. And relax. All right, team, catch your breath. You got a little longer. Remember, so here's what we got. That deadlift, we're gonna take it to a kickstand. So just like it sounds, you're going to separate one leg out. Kickstand it is not a lunge. Even though your muscle memory might want to to you're hinging. Front leg is taking the weight. You got a kickstand here. Grab those heavies if you can. One foot forward, one foot back. Here we go. Shoulders are back. Stand up straight. If the kickstand doesn't feel right for you, just take it to a regular deadlift. You can just do two rounds of that. Go heavy if you can. Those weights are just still close to the front of the legs. I sometimes find it helpful to make a little triangle with my weights because then they're right in front of that front leg. Again, your back leg is just a kickstand. It's giving you support, it's giving you balance. But that work is in that front leg. Shoulders pulled back. Last one. And stretch. Stretch. If you need a little break before your hands, go ahead and set those weights down and get set up again. Again. Start here and step it back. It's not here. We're not getting twisty. We're going to take it here. Hinge. Keep those shoulders pulled back. Drive the hips to the back. Soft bend in the knees. Here we go. Stand up straight. Yes. You here to here. And drive it up. Yes. Breathe all the way through. 10 seconds. Strong in that front leg again. Feel the stretch as you go down. Push out strong as you come up. Three, two, one. Relax. All right, team, so 45 Degree Press. Here's what we're going to change about it. We're gonna push straight out. So think 90, 45. 90, 45. You may want to go a little lighter. I'm going to with my Tens, it's up to you. Strong arms, strong core. Here we go. 90, 45. 90, 45. Again, stagger if you need to think about that. Strong core in the center. 90, 45. Yes. And up out at that angle again. So we get chest, shoulders. Also squeeze in those shoulder blades as you come back out. Squeeze up so it's a little push, pull, push, pull. Three, two, one. All right, team, so now we're gonna take it each windmill. 30 seconds. So you decide. Do you want to go all body weight up top? Do you want to go lighter on the top, heavy, heavy down below, or both heavy up to you. I'm gonna go with my heavier down below, my lighter up top. 30 seconds. Here we go. So you can keep it straight up like a traditional windmill mobility, or you can rack it in if you want a little extra. But I know those shoulders are feeling it after that press. 30 seconds only. Here we go. Amber, Eve. Yes. Switch your sides. So take a second. Get set. Other side. 3, 2, 1. Straight up. So strong core. You can bring it in between. Now, the windmill is generally safe from the standing position. But again, if you need to make it a little smaller, take out the rotation. You can do that too. Up to you. As long as you have good core stability and control, that is what we want. 3, 2, 1. Yes, team. All right, so this time, we got that skater. How about no weights? And you decide either you're gonna take those hands up or you can add a little hop if you want, but we got 30 seconds. Hit interval. Let's finish this circuit strong. Here we go. I want you to think about landing into that hip because we're getting lower body as well and mobility. If you want to take it more of a traditional hit with that hop you do, you. This is your workout, if I haven't said that already, today, be where you are today. Whether that's here for mobility or a little jump, we're all getting hit. Three, two. Breathe. Whoo. Grab some water, team. This is it. One last circuit, and it's gonna go quick. We got a side lunge. We got some triceps. We got a chop for our core. Join me back here. All right, team, so you know the drill by now, right? We get them together, we switch it up, and then, of course, we're going to take it right side, left side, and get a little hit. So we got side lunge. We're alternating, stepping out in between with those weights. Then we take one or two dumbbells overhead for triceps. Then we got our chop we're going to alternate that chop, and then we'll switch it out. Go heavy if you can for the side lunge. Let's get it done. In 3, 2, 1. Step it out. Step it in. 40 seconds. This is it, team. I know. Whoo. Breathe. Right here. Shift your weight on the side lunge. Remember, you're stepping out wide. Drive the hips to the back, keeping the chest open. At this point in the workout, probably everything feels high heart rate, that's what we love is we keep going, we keep working hard, but maintain that good form. Back to basics. Shift your weight side to side. Right here. Last one. And breathe. All right, team, so you can go one dumbbell between two hands or two dumbbells. I'm gonna try my tens. Let's see how it goes. Behind the head, triceps, and up. So two dumbbells close together. One dumbbell between two hands. It is your standing extension. I'm gonna put one foot back. Ready? Here we go. Behind your head and straight up here to here. Now, if you don't feel comfortable over your head again, one dumbbell might do the trick. Or you can always take it. Kick back. Some of you, I know if you've had shoulder injuries, maybe you've told. You've been told not to go over your head, and that's okay. Breathe. I know. So elbows stay in and try not to cheat it as we get tired. I know it's tempting just to go here, but try to get down there, you're going to feel those elbow. Oh, mobile joints working hard. Last three, two, one. So don't be alarmed by that. They are working. Right, so this is your chop. We're also going to make this your hit, guys. We're going chop, chop, chop again. If you're not twisting, just take it side to side if you can. We're gonna do a little twist with the weight. Let's do it. 3, 2, 1. Side step, Little chop, little chop. So you're going up and over. If that doesn't feel right for you, keep it close here. Right? You can. Also, maybe you feel better keeping it body weight, especially if we're not getting that much rotation. Okay, but we're getting our heart rate up for hit, and we're getting that core. We feel better once we take it to right side and left side only. 3, 2, 1. And relax. All right, team, so here's what we got. A little bit of hit there. Now let's take it right side, left side. We're going 30 seconds only side lunge. We'll go right into that other 30 seconds. Side lunge. Then we're gonna do the same for our tries, if you can. Otherwise, we'll keep it together. Then we got that chop. Right side, left side. Here we go. 30 seconds. 3, 2, 1. All on the right or your left, whichever you're doing. Sit. Push out of it. Sit low, push out of it. Especially as you get tired. Keep that chest open even though you're hinging a bit forward. Again, don't see those shoes. Keep those eyes up. Keep that back flat, but still shift your weight into that hip. Get ready to switch in 3, 2. Switch it. Other side. Here we go. And up. Yes, you can. Up. Breathe right here. Down. And up. Breathing through it. I know. Five seconds. Three, two, one. Yes, team. Triceps. We got right side, then we got left side. 30 seconds. If that is not right for you, I want you to take the one weight between the two hands and take it here. Otherwise, let's try it. Three, two. Now, I like to have this hand right here to give me a little extra support. You can also have your hand in the back if you need support. As you get tired, you could add a little push right there, right? Oh, man. And you can go straight back, but you can also go at that diagonal. That sometimes feels a little better. Right? And this is my right. You guys get ready. Switch it. Here we go. So either hand here for support. And again, going at that diagonal. For some reason, my left one often feels better here. Ha. Burn. If you need this hand in the back or if you're doing that kickback, or take it between two. Either way, let's finish it out. Strong team. I know. I'm feeling it too. Last one. Oh, man. All right, this is it. So we're going with that chop twist if you can. I want you to turn your whole body, knees, and hips. That's going to protect that core. So if you're someone who's not twisting, you can do this. Just full body rotation. Keep it close to your body. Or take it wide. Here we go. 30 seconds. One side. You got power all the way through. Yes, you can. Right here. Up again. If you're feeling your back or those shoulders are tired, because I know they are close to your body. Right here. Yes. 3, 2, 1. Catch your breath. Other side. Here we go. Chop. Strong chop. Yes. Here. Whoo. And up. Lots of power. Turn your whole body so close. Five seconds. Four, three, two, one. And breathe. All right, guys, that felt like hit, right? But you know what? I think we got time for a Bonus move. What do you think it's gonna feel like? Hit. But it's gonna be 60 seconds. Here's what we got, team. If you want, if you've done that ski or swing before, where our dumbbells are here, where you drive your hips to the back, you drive them up. We're gonna do three swings. Three, two, curl, three, two, press three, two, one, and then squat for three. So three swings, three curls, three presses, three squats. And if you're not doing the swing, you're gonna do a dead lift for three. All right? I know that felt like a lot, but you can do it. You can. You have my permission to go a little lighter because it's a lot of moving parts, but let's get it done. 60 seconds to finish it out. Bonus move. Get in that hinge. Prep it. Swing or deadlift. Here we go. Swing, three, two. Rack them. Hammer, curl, three, two, up. Press three. And you can always alternate if you want. Then rack, squat, three, two. We're probably only gonna get two or three rounds. All the way. Here we go. Get ready to swing. 3, 2, up, 3. You can count that rack as one. 3, 2, then squat it. 20 seconds. Can you get one more? All the way through. Power. Whatever you got. Yes. Team up. Strong, strong. Squat. Three, two. Finish it out. Wherever you are, that is your time. Yes. Oh, man. Set them down wherever you are. Shake it out. Catch your breath. There's that heart rate. I know, team. I know. I'm feeling it, too. Thank you for working so hard today, for joining me right here. Listen, I know it is not hard. I know it is not hard. I know it is hard. I know it is hard to make time for yourself, to make time for your health, to make time for exercise. I hope that it feels fun for you and feels like me time and self, self care. But I know many of you might be doing this with little kids running around, or your pets, or in between work meetings or early in the morning or late at night. I know we are all doing the best we can to get it done. And you should be proud of that. You should be proud that you showed up today again. It does not matter what it looks like or what it felt like, as long as you were safe and you were moving. That is the name of the game. Show up, keep moving. Be where you are today. There's a reason I say that in every workout. Yes, we want to get strong and build that endurance and improve our health. And yes, it's okay to have goals. Body recomposition, fat loss, whatever it is. But at the end of the day, how do we get that consistency and finding a way to make it work, whatever that is for you. Again, again. Whether you were, you know, tending to children or answering work emails or starting the crock pot or whatever it is, getting ready to leave to go on a work trip, I know we are all here just doing the best we can and I am so proud of you and I hope you're so proud of yourself. Please get some more stretching on your own. Check out the links in the description. Let's get one big deep breath in and out. You did it. That was your standing dumbbell hit workout. Great job everybody.