37-Minute HIIT Burn with Weights FULL BODY at home Workout - Holiday HIIT Day 11

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your hit burn with weights workout. This is a full body workout using a set of dumbbells and a kettlebell. If you don't have both, just use what you've got if you have them. We'll alternate between the two and we'll be alternating between some hit rounds, higher intensity to get that heart rate up and some back to basics strength burn rounds. Of course, I'm going to give you lots of different options to work to your level. Are you ready? Do it. Go ahead and just start moving your body. Marching right through here. Let's roll those shoulders, whatever you need to do to get the blood flowing, getting your mind and your body centered and ready to move. This is going to be a fun workout. I think you guys are going to have a good time with it. And instead of our traditional intervals, like 40 seconds of work, 20 seconds of rest, things like that in circuits, we're going to be working in timed blocks. So you have a clock to follow. Let's get open up that shoulder and then take it to the front. But instead of each individual exercise having a timer, we're going to have the format, have a timer. So we're going to start with a four minute mobility round and that is going to serve as our warm up. After we get a few little joint rolls and movement right through here and then we're going to go into a five minute hit round. We're going to use our weights. So I have one hit round with dumbbells, one with kettle bells. Let's take it flat back down right through here and we're going to have a five minute hit round and then a six minute strength burn round. We may make that second one a little shorter. We'll see how our time goes. But it's gonna go by fast. But you're not gonna be stopping after each exercise. We of course will get some breaks in between, but we're gonna keep it moving. It's going to feel more of a flow in those five and six minutes. So I think you're gonna like it. Again, I think it's gonna go be a little more keeping the heart rate up, high intensity. The other one will really work those muscles for a, a burn. So right through here we're gonna start with our four minute mobility round. So we're gonna keep it pretty simple with these exercises. A lot of the things that we do in our warm ups. Now that we are warm and ready to go, let's start with that Squat and that hip roll, and then we'll add a little side lunge to it. So here we go. We're gonna squat it down. You're gonna roll that hip right through here. So this is four minutes, starting now, of mobility. You don't have to get super low. I want you to really think this is still your warm up. This is getting the heart rate up. This is getting your mobility. As we're getting ready to add the weights, let's add a little side lunge to it. Roll the hip, step into the side right here. Squat, roll and step right here. Squat, roll and step. Let's go one more with our squat and then let's just go our hip roll right here we can go. Roll, reach it back, roll, reach it back, roll and back. One more. Hold it here. Shift your weight side to side. Reach one up, one down. Right through here. Four, three, two. I want you to turn into that foot. Let's do that little tap and reach, right? So toe to heel. Right through here. Maybe some of you remember this from your old aerobics classes. I know. I used to teach this. I love this because you get that big reach, that lengthen, and then we're going to take it down into a stretch right here. Drop that knee. So, yes, it is a lunge. Grab on if you need a little balance. Right through here. If you can't get as low, that's okay. We've got two more. And then if you can hold it down, you know what's coming. Let's take it down. World's greatest stretch. Reach it up. If that's not right for you, you can be on the knee or you can keep it standing if you can. I want you to rotate in big stretch. Stretch up four times. Rotate in big stretch up. Rotate. And one more. And here. From here, work your way up. Little stretch through here if you want, bring it up. Little hamstring stretch. Two minutes down, two to go. And let's take it to that other side. So reach and pull. Toe to heel, right? So again, mobility. Don't worry, the good stuff is coming. Although maybe you think this is the good stuff. Drop the knee. You don't have to get super low. I just want you to open up the hip. Right, right through here. Let's hold this one down if you can. Take that hand down, open up that hip. Big stretch. And if you want, we'll reach it through four times. 3, 2, 1. Let's take it down to the knees. All right, team, I want you to reach through child's Pose back to center. Right through here. Reach through, back to center. Here we go. Reach and back. Reach and back. Let's take it cat cow. Roll through a couple times just like this. And then you can stay here or you can walk it back on those feet. Right here we're gonna push it up, down. Dog, back to plank. Push it up. You can keep that cat cow if that's a better option for you. Can we get one more? You can hold it. Little petal of your feet and then walk those hands back or walk your feet forward. Pedal of your feet right through here. Feel that stretch. And then slowly take your time slowly rolling it up right through here. Shake everything out, whatever you need. And our four minutes is done. We're going to take it to our first hit round. Remember, we got five minutes. We're going to do it with one kettle bell. I want your medium kettle bell, but have your heavier one close by. Cuz we will be adding it in for our classic hit move. Some swings. All right, so the first thing that we are going to start with right through here is we are going to start with a squat. As we add on to get a little bit of hit, we're going to add that clean and squat, then back down, then we'll add a press. So a lot of it is going to be building as we go. I think you're gonna like it. Let's go ahead and get ready. We're gonna squat it down. We have five minutes. In three, two, one. Here we go. Squat down. Not your goblet squat. We're going to start low. This is going to be your hit round. So we're gonna build. So we will have some of those lower intensity intervals within this five minutes. Just like this. And then we will build it into that hit right here. Here we go. So we're gonna squat, clean, squat. Bring it here. Take it down clean. Two more like this. If that's not right for you, you just keep the regular squat or you can take it down curl. Let's add our press right here. Down squat and press back down. Yes you can. Here's where we're really gonna get that hit round. So again, don't be fooled by the tide on the time. It's not a full five minutes of hitting. We're building to that hit where we get that heart rate up. Whatever version works for you. Maybe it's just the clean and the press, that works too. Maybe it's just the squat and the press, but let's get it done. One more breathe. Catch your Breath, Set your kettlebell down. Right? I told you we're not going to be going all the way through. We'll get some breathers in between because then that heart rate is up, right? Isn't that part of our deal with hit is that we're also bringing that heart rate back down? All right, team, so we're gonna take it here, we're gonna lunge it back with the kettlebell on the opposite side. Watch me here. We're gonna go down. We're gonna bring it up just like this. Take it down, bring it up. Now while you're doing the lunge, remember, you can just tap back. Maybe this is a better option for you. We're going to add a form of a curl. So you can either go here to here, or you can take it single. Bring it up. It's a little sling right up to you. We're going to add it in three, two, one. Here we go. So we got lunge. Bring it up. Lunge, Bring it up. Yes, you can. I know. We're just past that two minute mark. If this is a better option for you, take it here to here. Here. Breathe, breathe. Right through here. Watch me, team. We're gonna take it. Lunge, curl, press. Yes, you can. Whatever that is for you. Down. We won't get very many. Press. Yes. Down. Curl. Here's our hit. Yes. Boom. Two more or two Hands right here. Take it right here. We're gonna march while we get that heart rate down. Whatever this is for you, maybe you've got your goblet hold. Core engagement. Yes. Team, three minutes. Down. Four, eight. Slow it down. Breathe. Four, three, two. Right through here. Here we go. Lunge it back. So you're stepping back. Train tracks. Weights on one side, so that's where our core has to work to stabilize. Right? And breathe. Take it up. Down. Get ready. We're gonna add that curl. Remember, you can cross curl with two hands or sling curl. Right here. Here we go. Down and up. Down and up. Yes, you can, team. I know. Breath. Down. This works too. Cross burn. Get ready. We're gonna add that press. We got lunge, curl, press. Here we go. Take it. Down. Curl. Yes. Down. Breathe. Two more. Burn. One more. Yes. Team, catch your breath. I want you to take it right here to finish out this round. It's your deadlift. Right through here. You can probably guess we're gonna do a swing, but the swing's gonna be on its own. So whatever weight you got, just finish it out here for your deadlift. Breathe. And up. Down. Last One. Catch your breath, team. Do you feel that? All right, so your five minute hit round is there, but let's finish it off with a swing on its own. Now, we just did that deadlift, so if you're staying there, that's totally fine. You can do the deadlift. If that's where you are today, you're not swinging. You've never done a swing otherwise. If you want to do a swing or try it, grab something a little heavier if you got it. We're gonna swing. We're gonna power it up at the top, lock it out, everything through here. Let it drop. You got 30 seconds, then we're going into that burn round. All of it is going to keep your heart rate up. All of it is going to get your muscles burning. But let's separate it out. Shoulders back, deadlift your swing. Hinge it. We got 3, 2, 1. Power, let it drop. Power, let it drop. So either way, even if you're doing the deadlift, you're going to come up with some power. Not the same kind of explosive power with the deadlift that we get with a swing. And then you're going to let it drop. You're not controlling it on the way down from the swing. You're just letting it drop. Lock out, let it drop. Push into those feet. Squeeze in those glutes and hamstrings. Back and core. Arms are along for the ride. We got three, we got two. We got one. Swing and relax. Yes. Team, you can probably guess we're gonna come back to that swing in a minute, but go ahead and grab a sip of water. Right, we're gonna switch gears to our strength. Back to basics, burn round. So here's what we got, team. We're going to start with a little bit of lower body, then we got some upper body. We're going to take it on to the mat. This round we're going to use one heavy kettlebell. So if you can go a little heavier, have your other one close by. Again, we're going to take it in a six minute round. So it's going to feel a little different, but a little slower. A little less high intensity in the heart rate, a little more broad burn in your muscles. All right, team, toes out, shoulders back, plie, squat. Here we go. So six minutes, we're going to be adding some things along the way. Again, not in the same way, not to drive the heart rate, but to indent, intensify that burn. So we're getting muscle endurance. Right? And breathe. Take it here and here. Squeeze. All Right, let's take it down. We're gonna go down halfway up, all the way down, all the way up. So one and a half sets. Down halfway up and up. As we're doing that, I want you to keep those shoulders pulled back. What we don't want to do right, is get into that hinge movement. We want it to keep it it in the paa. Two more down. Halfway. All the way down. Yes, team. You can do it. Down halfway. Right through here. I want you to take it at that halfway point. Hold it here. Lift. One minute down. One minute of leg burn. I know. Lift those heels. If that's not right for you, you just hold it. Shoulders pulled back, chest open. Can you keep that going and get a little lower? Yes. 4, 8, 7, 6, 5, 4, 3, 2. And breathe. Yes, team. Right. All right, let's take it right here. We're gonna hinge it right here. So we're gonna take it into a hinge position. We're gonna keep the back of the legs working, but we're going to focus on that row. So something heavy, if you got it, you got to bring the elbow up. Drop it down. If you want to go to one or two dumbbells, that works, too. Here we go. Bring it up. I want you to turn it up. And turn. Squeeze. Pull that elbow by your side. Remember, you don't have to get super high. If you want to have this arm out to help keep everything flat, that can be helpful, too. Burn. I know. I got my heavy. Here we go. Up halfway. Down. All the way up, all the way down. Up halfway and down. Right here. Up halfway. And breathe. Yes, I know. Burn Halfway. One more. Hold it at the top. If you need to put this hand right here, give yourself a little extra support. I just want you to pull those elbows and no pulses and just hold for four. Three, two. Relax it down. All right, team, whatever side that was on, I want you to come down into that plank position. If this is not right for you, take it to your knees. But we're on our elbows. We're gonna give our back a little break. Holding it here. All right, let's get some burn through here. Hold it here. And then we're going to do a little forward and back right here. So burn. I know. Right through here. Here we go. We've got four in this plank. We got three. I think we're halfway through this burn round. Can you drop the hip and hold back to center? Right here? Drop the hip and hold back to center. If you need to, just drop the knee. Give yourself that extra support. Then pull it up to center. You can give yourself support from here, but if you can, I want you to drop it. But hold with your core, not all the way down and back. Hold with your core. Two more. Yes. Team, burn. One more. And relax through the strap switch. Let's get the other side with our row with our back, right? So let's take it here. Use that time to come up. We get a nice flat back row. Then we go halfway down. One and a half sets. We're close, team. Let's do it flat back. Here we go. Pull from the ground. Elbow up and down. Squeeze in your back. Try to go something heavy. If you don't have something. Something heavy. Switch to two dumbbells. I want you to feel it. Flat back. Core engaged. Yes. Burn and breathe. Up halfway down. Up halfway. All the way down. Squeeze. Use the back to do the work. Yes. Your arms and shoulders are doing it, but hang with me. Two more. Yes, you can hold it up right here. Hold. Pull those shoulder blades together. If this helps, keep them squeezing in. Four, three, two. And breathe. Yes. Team, down onto your back. Kettlebell between two hands. We're gonna finish it out strong. I want you to start seated right through here. Twist and up. This is your modification. So we're getting a curl and we're getting a Russian twist, right? If you can take it back. And here, actually touch curl it center. Actually touch curl it center. Breathe. Hold it in the center. Press up strong up and down. I know if you can lean back just a bit, but if that's bothering your back, sit up nice and tall. Breathe. Burn all the way through. Twist, center, press. Take it. Twist center press. Twist, center press, twist. Last one. Boom. Stretch it back, team. I know. Yep, that was your burn round. But since we're here, one more thing with that kettlebell. How about we get a swing before we put them away? We switch gears to our dumbbells. So we're here, team, in the center. I to want you. Want you to shake it out. We got it right here. We're gonna power it up. We're gonna let it drop. If that's not right for you, take it to your deadlift. And then we got another hit, another burn. Let's get it done. Shoulders back. Core engaged. We've got it. In three, two, power. Here we go. Drive it up. Lock it out. Let it drop. Use your breath. Coming up straight and tall, not arching. Kettlebell stays chest level or below as we connect with the glutes and hamstrings. Lift up on that pelvic floor. Reach. Yes, team, here we go. We got four, two, one. Swing and relax. Oh, man. Team. I know, I'm feeling it too. Catch your breath. Oh, don't do what I just did. Got better form. Picking those up. But catch your breath. Quick sip of water, let that heart rate come down. Right, that was a little more hit. We're going into that hit round. All right, let's get it done. Going to start with one dumbbell, but I want you to have a second one close by. So actually going to move all these up here, but we're going to start with one medium to heavy. I've got my 10 here, cuz. We're going to start with a squat. Press up. Squat, press down. It's going to look like this. Squat, press up, squat, press out. So we're moving through it. I don't want you to sacrifice form. And then we will add some other things on. All right, so one dumbbell in the center. Core engaged. This is hit. Getting your heart rate up. We'll get some breaks in between. Let's actually start with just the squat. Here we go. Step out, Step in, start. Slow and low. Right through here. Slow and low. Impact. Yes, team, let's add a press. Here we go. Squat and press. Keeping it light for a reason. Breathe. Here we go. So we're gonna move to the right. My right, your left. Press up, squat down. Press out. Squat, press up. Squat down. Press out. Squat up. Don't think too hard on it. On and out. Down, up. Two more up and out. One more each way. Yes, you can. There we go, team. Tap. Catch your breath. All right, right here. We're gonna take it in that right hand. My right. Your left side lunge. Right here. Step it in, step it out. Slow and controlled. Take your time. Really get low in the leg. Step it out. Yes, you can. Step it in and out. Step it in. Watch me. We got a high pull. Bring it up, take it down. You can either do that high pull right through here or step it out, curl it in. Up to you. Two more like this. Step high, pull. Step high, pull. I want you to keep that foot back. You got a kickstand. Watch me here. Down and snatch right through here. You can either go, go here to curl or here to snatch. I know it's opposite hand, but you can do it. Bring it up. Deadlift. Kickstand. Bring it up, bring it up. If that's not right for you, just do the curl. And here, two more. Hand up. Last one. And up. Catch your breath. Hold it center. Right through here. Hamstrings. All right, bring it between two hands. Bring it up. Bring it up. Right? Yes, you can. Team, we're taking it side lunge. Other way. We'll add the high pull. We'll take it to a snatch. Here we go. Side lunge. Bring it up. Right here. Side lunge. Bring it up. Yes, you can. And up. Yes, let's add that high pull. Right? Here you go. High pull. Little power. Bring it down. And power down. Or just your curl. Right here. And up. Two more. What is my arm doing? Right through here. Here we go. Get set. Good hinge. Kickstand and curl or kickstand and snatch. Take it here. Power it up again. I know it's a little strange, but here. And up. I want you to have to think cross body. Right, There we go. We're here. And curl. Curl. Two more. Bring it up. Yes, you can. And up. All right, team, I want you to grab that other weight. Let's take it right here and down. Into your high plank or onto your knees. We're going to do that row, then we're going to add on as we go. Here we go. Up and up. Yes, you can. Up and up. Use your core. Nice and strong. Breathe. We're gonna walk it up or pop it up. Walk it up. And biceps. Pop it back. Row and row. If that's not right for you, you can just be here. Row and row. Up and curl if you can. Take it down and row. Pop it up. Hand curl. Yes. Team, 20 seconds. It's hit. Let's feel it. Here we go. Back to back here to here. Can you get one more? All the way through? We got back and buys. Three, two, one. Yes. Catch your breath. There's that hit, right? Heart rate should be up. I want you to meet me on the mat because guess what? This burn round is going to start. Down on the mat. Heart rate is up. We're going to start with some core. We're going to get some upper push. We're going to get some tries. We're going to get some lower body. Then we're bringing it up to finish. All right, good news. This last burn round is going to be five minutes instead of six. All right, team, so join me down here. I want you to find a comfortable position. If you'd rather be on a bench, you can. We're gonna do some things down on the mat. Find me here. Start with those weights by your side. We're gonna start with just a little knee in and then switch it to a bicycle. If you're not doing a crunch today, you can do a bridge and then a knee in, or you can just keep your feet on the ground. But let's tuck that core, zip it up, lift up on the pelvic floor. Here we go. It's a little cross knee. Super simple as we get set. Last five minutes, team. Yes. And here, right through here. Can you extend those legs out to a bicycle? Again, keep the feet down if that's where you need to be. Or keep the shoulders down, extend the leg out and in. Out and in. I want you to hold it here. You have two options. You can either push the elbow into the knee, knee into the elbow and lift and lower. Or you can push here. Here we go. We got eight, seven. Yes. Feel that opposing force. Deep core. Four more. Four. Do you need to be here? You can be here, but keep that push. Two, one. Other side. We've got eight. Lift and lower. Keep the push. Seven, six, five. It's controlled. Keep the push. Four, three, two, one. Grab those weights. We're going to start right here. We've got a chest fly. Feet can be down. We're going to go out for two, in for two. Right here. Take it out and in. So open up like you're hugging a tree. This is your burn. Here's what I want, team. I want you to take it out halfway. Pulse. 3, 2, 1. Everything in. Pulse. 3, 2. If it's starting to feel too heavy, you can bend the elbows a little bit more, make it a little more of a press, but if you can, arms out for fly. Three, two. If you want, bring those knees up for core. Three, two. Everything in. Knees come in just a bit. Knees go out just a bit. And here. Three, two. Two minutes down, team. Yes. Two more. Three, two, one. Last one. Bring it up right here. We're gonna lift and lower. Grab those weights. Top of the legs, up and down. Big squeeze. Let's make it burn. Up and down. We got four. Squeeze those glutes. Three, two. Hold them at the top. Take your knees out and in. Squeeze. Keep the core engaged. Yes, you can. 4, 3, 2, 2, 1. Lower it down. Bring the dumbbells up. We're going into the triceps. I want you to watch me. We're going to go down for two, up for two. If you need to switch to one dumbbell or a little lighter, go for it. Let's take it down for two. By the ears, up for two. Some of you remember either from our remix Mondays where we did those flashback Workouts from when I first started the channel almost 10 years ago. I did a lot of these flows where we just really went right one thing into the next, into the next. They're kind of fun to bring back, right? They do go by fast, but we feel the burn. Two more. All right, team, you guessed it. We're going halfway down, halfway up. So we're going to go all the way down, halfway up, all the way down, all the way up. You can turn them. Here we go. Down, halfway up, down and up. Yes, you can. Down, halfway. And here, one more. Halfway and burn. Slowly make your way up onto your feet. Team, I know we got one minute to burn. Let's burn it out right here. I want you to grab those weights. Let's curtsy. Lunge right here. We're taking it down and up. Take it down and up. Curtsy it. If you can't get super low, that's okay. This is it, team. Let's add that bicep curl. Four and breathe. Three, two. Hold it right here. I want you to drop those weights if you can. You're here. Here. Pulse. And drop that knee down. Yes, you can. For four. Three, two. All the way up. Other side. Down and up. Let's finish it out. We are so close. I know. I feel like it's been a good mix of hit and burn, right? Nothing too crazy on the hit side. Nothing too painful on the burn side. Here we go. Add that biceps hand up, breathe. There's our time, team. But let's take it down right through here. Drop the knee. Finish it out. Hang out with me. Four, three, two, and breathe. Yes, team. Shake it out. I know, I know. I feel it, too. Catch your breath. Burn. Burn. All right, team, I know. Here's what we got. You know what? I think we got time for a bonus move, but no weights needed. All right, we're gonna switch between hit and burn, so you're gonna have to listen for my cues. It's gonna be a fun one. Hang with me if can because it's only 60 seconds. We're going to burn out those legs in that squat. We're going to hold when I tell you. We're going to take it to our hit, and you can either just power up in the squat or squat jumps. All right? It's going to be a burn, too. Then we're going to pop it back to a plank. We're going to hold for burn, and then we're going to hit it for a climber. All right? I may throw in a few little Options for you in there. So listen to my cues. Whatever we got. We may throw in a little upper, but let's get it done. We got 60 seconds. This is it, team. We got hit, we got burn. No weights needed. Catch your breath. Get set. Low squat. We may mix up our stance or our angles, so hang with me. Here we go. Burn it out. Hold it. We got one minute. We're gonna make it fast. This is our burn. Let's take it. Hit. Power up for four, either one with or without the jump. 2, 1. Walk it back or pop it back into that high plank. Hold it here. I want you to feel that burn. Tuck that core and lock everything out. And then let's hit it with a climber. We've got four. Three, two. Walk it up or pop it up. Hold it here. Get low. Yes. Make it burn. You can do it. Two, froggy jump. Here we go. Four, three, two, one. Walk it back. I want you to hold that low plank on your elbows. Let's feel that burn. Little dip, little dip. When we take it. Hit. We're gonna do a plank press. Let's get that upper body in. Three, two. Plank rest. Here we go. We're going up, up, down. Almost there. One more each way, then we're calling it a day. And breathe. Hit and burn together. Stretch it back. Ah, yes. Team, into that child's pose. You did it. Round it up. Roll through your back. Cat. Cow. We're going to keep this cool down pretty short, so make sure you get some on your own. I know we're trying to get in and out, especially this month in our monthly challenge. Let's take one foot forward, if it's okay, if it feels okay for your knee, a little stretch forward here. You can even do a little lateral bend right through here. That's not right. You can take this to standing. Thank you so much for hanging out with me. I love to hear from you. So leave me a comment. Let me know. Was it too crazy? Was it too fast and furious? Go ahead, switch those legs right here again. A little stretch through that hip flexor and quad and take it over. Sometimes, again, it's nice to have intervals to know what to expect. But sometimes it's nice just to know that you have to get through five or six minutes and that's it. And whatever happens, happens, Right? Go ahead and bring it up to here. Paddle those feet. Get that little hamstring stretch. Let your head and neck relax. But let me know. I love hearing from you, and it's okay. We all have different likes and dislikes when it comes to workouts but the important thing is that we showed up today. Always going to encourage you to show up, to move, to stay safe, to keep moving and be where you are today. So like this video? Leave me a comment. Don't forget to subscribe to the YouTube channel that helps me reach more people and make more videos. And of course check us out on the Body Fit by Amy app in the Body Fit Athletic Club. If you're looking for more guidance. If you're looking for coaching, we got the Athletic Club. We got Body Fit Elite. So many options for you to move with me and of course our free workouts and free monthly calendars on the YouTube channel. Check it out in the description. Let me know if you have any comments and come back for more. Let's get one big deep breath in and out. You did it. That was your hit. Burn with weights workout. Great job everybody.