38 Minute Dumbbell Single Weight HIIT Workout for Strength & Cardio

Foreign. I'm Amy from Bodyfit by Amy and this is your dumbbell single weight hit workout. This is day 25 of your holiday hit challenge. We are going to be working with one dumbbell. Working a lot of right side, left side, giving you lots of options, building up to those compound movements, keeping your heart rate up the entire time for hit cardio as well as strengthen toning. All you need for this workout is one dumbbell. If you have a few options, keep them close by. Are you ready? Let's do it. Okay, starting with a quick warm up. March or jog, whatever feels good for you. Getting the blood flowing. Let's roll those shoulders to the back. Start small, make them a little bit bigger and then take them to the front. We're going to keep the warm up short and dynamic movement. Prep for what we're going to swing. We will get everything ready to go, but of course, if you need more mobility, more of a warm up, get it on your own. Same goes for the cool down and you can check the links in the description below. If you want that extended 10 minute warm up or 10 minute cool down, shake those arms out. We're just gonna get about three to four minutes here. Step out into it and breathe. Just like that. Now let's reach it down. The goal here again is mobility. Get everything open and ready to move. We want to get those movement patterns going first. Let's take it up and down with just body weight before we add the load. Let's reach it up, reach it down. It's a hinge through the back of the legs. We're up, we're down. One more. Keep it here if you need to or walk it out to the knees or that high plank here. Hold it here and then walk it back all the way up. Slow and controlled. Walk it out and walk it out back. Let's get one more. We'll hold it out there again. Knees or toes or stay standing if that's better for you. And let's just press up, down, dog and back. Really lift the hips. Lengthen through the fingertips, through the back and the spine. Drive those hips to the ceiling. One more. Core is fired up. Back of the body, along the spine, all the way up. Tap and reach it back. So start with just a tap and a reach. Think open up the hips and the hip flexors. If you want to get more of a lunge, you can just dropping it down. Breathe. Let's hold it here. Drop it over. Take this hand down. Reach it up. You can stay up if you need to drop that knee. 3, 2, 1. Take this top hand. Reach it under. 3, 2, 1. We're gonna get the same thing other side. So switch it here, take it down. You can stay up if you need to, or drop it low. Big reach. Drop the knee. 3, 2, 1. Reach the hand under. 3, 2, 1. Step it up and in. Round it up through the back, reach across and tap. All right, team, so here's what we got. Single weight hit. So using one single weight, which does mean a lot of right side and left side, we are gonna get the heart pumping for those high intensity intervals without any jumping or running. So not a cardio hit, but that hit. Those high intensity intervals will be working. So we're taking it here. Hamstrings to the back. So one weight. Try to go heavy if you can. Typically, we can go a little heavier. We're just working one side unilaterally, so keep that in mind. And here's the deal. No repeat workout except for right side, left side. So get excited about that. Everything will build, as in, we'll start slow, then we'll add on, then we'll finish. So start with one move, add on to it, finish with the second move. It'll make sense once we get there. Shake it out. And no timed intervals. I'll be timing you, but I don't want you to worry about that. We're just gonna build it. We're gonna get our heart rates up, and then we'll be done with this before you know it. So one heavy dumbbell. Let's get it done. I'm gonna go 15. We're gonna start. Watch me here. We've got a hinge. You're here. So just a little hinge. Come up out of it, and it's a curl. It doesn't have to be a clean unless you want it to be, but one side curl to here. We're going to start with that. Then we'll add a squat and a press. Then we will finish with the squat and the press. Hopefully that makes sense. Feeling a little ambitious going with this heavy, but let's do it. Zip up that core in three, two. Hinge and curl. So here and here you can take this arm out. A lot of times I like to have that opposite arm out because that gives me more balance and helps me keep that shoulder open. We have a tendency to want to lean into it. So this keeps it open. It's a little hinge right down the front of the legs. Let's go two more like this. Then we're Going to keep this motion. We're going to add a squat and a press right here. So hinge and curl. Drop it. Squat and press. Back down. Hinge and curl. Squat and press. If that feels like too much, just pick one. But we're keeping it slow. You're going to start to feel that heart rate get up, right? Hinge and curl. If it's starting to get heavy, you can always take it to two hands, right? Breathe. Three more. Hinge, curl. That works, too. Or again. You can drop it down if you need to, but stay with me because we're in that last stretch. Last one. Take the hinge out of it. Squat and press. Here we go. Drop it low. Bring it up, drop it low. This is where that hit interval comes in. High heart rate. Cause your muscles are already tired. Four more right here. Four. Yes. Three, Two. Last one. Yes. Breathe. Ha. Shake it out. So that is what it looks like for most of these intervals today. We start slow. We add on to make it more of a compound movement. We finish with those last few seconds. It's really only about 15, 20 seconds, guys, of that high heart rate. So we're gonna get it done. All right, so let's do same thing. Other side. Hinge, curl. Then we'll add that squat in the press. Then we'll take the hinge out. Squat and press to finish it up. Grab it here. In 3, 2, 1. Hinge, curl it up. So again, a lot of these things are going to be right side, left side. But that's the only repetition we're going to get today. Long sets, muscle endurance. So really challenge yourself with heavier weights if you can. Good form. Core's engaged. Yes. Here we go. Squat and press. So hinge, curl, keep it racked. Squat and press all the way down. Hinge, curl, squat and press all the way down. Hinge, curl, squat again. If it starts to feel too heavy, take it between two hands for a rep or two. But notice the difference between those movements. It's your hinge and then it's your squat, right? Three more. Hinge, curl, squat. If you're going slower than me, no big deal. You're going faster also. No big deal. As long as you have good form. One more and breathe. Let's finish it out. Here we go. 8. Take it up. 7. Notice I'm bringing it in, racking it in and out. Four more right here. Four. Hit. Yes. Three. Dumbbell hit. We don't have to jump. Two. One. Done. Catch your breath. Quick sip of water. Yes. Team, breathe. All right, we're Gonna keep it up top. We're taking it to a side lunge chop. We're gonna start slow. Side lunge chop to your shoulder. If you want, take them strong arms up there. If that feels like too much in your back, keep it low. Then we're gonna add a knee. Then we're gonna finish with the chop knee in 3, 2, 2. Hands, 1, weight, 1 side here. And up. It's a little twist. And up. I want you to be really careful of that knee. If you can take straight arms, you can. But watch that weight. Don't feel like you have to get super close to it. You can keep it a little more in the middle. Last two. And chop. Let's add the knee at the top. So we go side lunge, chop, knee. Back to center. Side lunge, chop, knee. I really want you to think lower body, push out of the hip. Strong arms, strong core. Lunge chop. Four more. Here we go. Four. You can keep it close to your body if that's better for where you are or extend it out. Last two. Who feels the core? I know I do. Last one. Just eight. Right here. Here we go. Eight. Breathe. Seven. Whatever pace you want. You got heavy. You can also go up. 4, 3, 2, 1. Breathe. Stay right where you are. I think we can get right back into it, right? Same thing. Other side. Side lunge. Sit deep into the hip. Take it across your body, either here or here. Add the knee. Finish with the knee in 3, 2, 1. There's that heart rate. Side lunge, chop to here. Side lunge. Chop it up. Down, and up. Right? Or again, close to your body. Whatever is better for you. What we want is that rotation in the core and deep in the hips. So it can be here or here. One more. All the way through. Add the knee again. You can go at a different pace than me as long as you have good form. Down, up. Cross. Yes, Down. Ah, there's that core. Notice we're getting biceps as well. So we got biceps and shoulders on that first move. We're complimenting it here. Up. Last one. Huh? Whatever pace you want. We got eight. Eight. And up cross seven. Think about that core into it. You can press it up higher if you want. 4, 3, 2. Yes. Ah. Catch your breath. I don't know why I got both of these out. I only need one of each. Breathe. Grab some water. Let's take it to the mat for some core. Yes, team. Right. Okay. Let's take it down. Here we go. Everything is pulled in nice and tight. We're taking it. Here we're gonna start with that pullover so it's upper back and shoulders. Lighter weight if you need to. Two hands are one. Trying not to do a tricep extension. Keep straight arms. Then we're gonna add either a crunch or a bridge. Bridge is your modification. Pregnancy especially, but even early postnatal healing and diastosis recti. Whatever is best for you. Bring it up here. Core engaged in three, two. Pull over. Here we go. Over and up. So even though our hips are low on this, you can even have your feet in tabletop if that's good for you. But I really want you to think about that core engagement as the weight pulls over. Feel that stretch and then pull everything in. So big. Inhale, exhale, deep core. 3. That weight is too heavy. You can take it a little smaller. You don't have to go as far. One more. Let's add a crunch right here. So everything over, feet, tap down, everything in prenatal or anybody who needs to modify, take it to a bridge but still connect with the core. Good. Bring it up and breathe. Bring it up. Yes. We got four. Deep into that core. Keep that bridge. If that's where you are today, remember, be where you are today. You showed up here. You're succeeding. Good. Take the pullover out. Just the crunch. 4, 8, and back. Lift the hips. Weight towards the feet if you can, but no pullover. Tuck that chin. Deep core. Hips to ribs, Everything pulling in, navel to spine. Two. Last one. Relax. Nice work, team. Little core burn while we give our heart rates. A little break, but let's bring it back up. All right, we are blowing through this workout. We are going to take it to a single arm swing. So only 30 seconds each side. But I want you to think about that kettlebell swing we do here. Totally fine to keep it with just one weight between two hands, or we're gonna take it here. 30 seconds, right? We'll shake it out. 30 seconds left. I'm gonna go heavy with mine. Let's get it done. Zip it up. Core engage in three, two, one. Here we go. So it's a swing. It's not a squat in a raise. Just one side. This is going to come back later in our workout in a compound movement, but for now, we're just here. Modification, of course, is just that one legged or that one side deadlift here to here. Keep it going. Yes. Notice I gotta really keep my chest open. 5, 4, 3, 4, 2, 1, breathe. Stretch it out so I know it's hard to hold. One heavy one here. So if you'd rather do one between the two, that's okay. But what we got to think about is keeping that chest open, especially as we come up so we don't lean into it. Let's get the same thing, other side, same set of muscles, weight in a different hand. We're just gonna go ahead and knock it out. Zip up that core. Remember, modification is that hinge, that one leg, one arm, deadlift. Otherwise, let's sing it. Swing it in 3, 2, 1. You know what I meant, right? Drive it up, lock it up, Drive it up, lock it up. It's not a squat. It's not a raise. So I want you to be going heavy enough with that weight that you can't raise it, right? I can't do a front raise with this. Fifteen. One day, maybe. Breathe. So I have to use that lower body, that core, all the way through. We got four, three, two, one. Breathe. All right, team, catch your breath. We're gonna take it into a row, so I'm gonna keep my heavy weight. I'm gonna get this one out of the way. We're gonna start with a staggered row. So feet, train tracks are a little wider. Nice flat back. We're just going here for 30 seconds. Then we're gonna add a little step back. It's gonna look like this. Step it back, and you do the row here. Step it in. So you can make it a little jump or just a step. But let's start with just the row in three, two, one. Up and down. So knees are slightly bent. Back is flat. I'm bringing the weight to my hip. I'm squeezing in the shoulder blades. I'm bringing that elbow right up by my side. Shoulder blades are pulling in. Even though we're just going one side. Let it stretch. Bring it up right down. So that lower back is going to work just with muscle endurance. Last one. Let's add on. Here we go. You can keep it right here or step it back, row. Step it up. Flat back. Take it back and row. Take it up. You have a few options if you're modifying. Just keep it right here, or you can go to the knees. Here, Here. Yes. One more. All the way through and up. Then we're gonna stay here. Let's go eight, one side, row on the toes if you can, knees if you need to. But adding a whole lot of core, you can do it. We got four. Take those feet wider if you need more stability. Yes. Two, one. Yes. Stretch it out, stretch it over. So from that core, when we're pulling from the Ground, you notice it feels heavier. Our heart rate gets up. There's that hit without the cardio, right? That hit cardio without the jumping, without the specific cardio moves. Let's get it done. Same thing. Other side. We're gonna take it here. We got eight. We add that leg. Stepping back, stepping in, whatever that is for you. Knees or plank. We finish with that plank. Row, toes or knees or keep it up the entire time. Can we get it done? Yes, we can. Of course we can. That's not even a question. Here we go. Hinge it here. Wide, low legs, flat back. Three, two, one. Just your row. So again, it's a no repeat workout. So I know those first couple rounds got a lot of shoulders, a lot of push movements. Let's get that pull. So really think about that flat back. My shoulders and hips are square to the mat, elbow up, shoulder blades in, slight bend in the knees. 10 seconds right here. If at any point in this long circuit your back needs a break, just come up out of it and come back in. But keep that core engaged. All right, let's add that. Step back. So one row at the top, take it back. One row at the bottom, take it in. You can have your hand on the dumbbell like I just did, or put it down, whatever is good for you. And you can step it again or you can jump it, but flat back the entire time. 10 seconds. Then remember, we're gonna finish out that last eight, which is our hit round. We're from the row in three, two, one. Keep it here. You got eight. Eight. Nice and strong. Doesn't have to be fast, doesn't have to be toes. It can be knees or it could be upright. But get that heart pumping. Four more. Four, three, four. Yes. Two, one, and breathe. Right, Catch that breath. There it is. Yes, team, catch your breath. Let's get it done. All right, so we're gonna take it. We just got a lot of the back of the legs and a lot of the back of the body. We're gonna take it with a one legged deadlift lift. I don't know what's going on with my ponytail, so watch me here. Two options with that kickstand or it's one leg. We start with that, then we go one leg or kickstand. Then we add kickstand. Either high pull or snatch. Right? So your high pull your snatch. Remember your second move. So one legged deadlift, whatever way works for for you. Hinge, pull that elbow up or snatch is close to your body all the way up. All right? It's gonna feel like a lot, but I promise it's not cool motions, lots of core, lots of power on the high pull or the snatch. And then we finish it out with just eight snatches or eight high pulls all on one side. Let's get it done in 3, 2, 1 legged deadlift. Here we go. So one dumbbell, opposite side. You're gonna notice that is really going to play with your balance. If you need to, you can have one heavy one right here. Or if you need to again, kickstand. Second round is going to add that kickstand either way, but it's a hinge. Right? There we go. So one, One legged deadlift, kickstand, high puller, snatch right here. So we're here. Kickstand and snatch. Set up here. Kickstand and high pull. Either way. Breathe. Snatch it up. Yes. There we go. Remember, you can do a kickstand the entire time. What that looks like is one kickstand all the way through. One kickstand and high pull or kickstand all the way, go through and snatch two more. Lots of balance. Yes. Last one. And burn. Finish out just your snatch. Eight reps. Get set up. Here we go. Eight or high pull. Seven. I'm going heavier and I'm going for it. You can do it or high pull right here. 4. Our shoulders and arms are gonna really feel it after today. But we love it, right? One more. Relax. I know a lot over the head, but it's because you are strong. It's also because you guys have been asking me for more upper body. Let's get it in. Of course we're not going to sacrifice our lower body. We're going to keep doing a lot of lower body too. All right, team, you know what to do. Just your one legged deadlift that can lift can look like that or that can look like a kickstand. Then we add one full rep of that one kickstand into the high pull or kickstand into the snatch. Snatch comes right up close to your body. Power. Here we go in 3, 2, 1. Deadlift. 4, 8. Again, opposite hand has the dumbbell, then the foot that's on the floor. That is going to play with your balance. That's on purpose if you need to keep it between the two hands. But push out of the heel. Eyes up. Look at the floor, but out in front of your body. Not looking up, but not looking at your feet. Last two. One more. Here we go. So all the way through you got kickstand snatch, reset. All the way through or kickstand High pull. Reset, down. All the way up. Power. I know it's a lot, so if you want to just do the deadlift or just do the high pull, whatever combination works for you, be where you are today. It doesn't matter to me as long as you're getting the work in. And you are, just by being here. Let's get two more here and up. Last one. Get set up. Just your snatcher, just your high pull for eight. And three, two, one. Power. Seven or high pull. Six. Bring that elbow back. And five, low to high. Four, three, four, two. Yes, you did, team. Catch your breath. Quick sip of water. Yes. Shake it out. I know. Ham strings. And don't worry, we got some more. This move is going to stretch them out, right? So little cardio mobility if you want to. While you watch me to stretch out those hamstrings, arms and legs right here, back, all through the back of your body. All right, let's get some core. You can be on your knees for this or on your toes. We're gonna start with just plank to down dog here to here. Knees to down dog or plank to down dog. Then we're gonna pick up that weight, touch down dog. Then you go move that weight forward and back. Down dog. If you're on your knees, I want you to move the weight, push up to down dog if that's good for you, or move the weight and cat to cow. So your modification, if you need it, is cat, cow. If you don't want to do down dog at all, totally fine. That might be where you are, especially if you were in the pregnancy phase. But let's get it done. Strong core. We are so close to being done with this workout. Start with that high, high plank or knees. Core engaged in 3, 2, 1. Hold that high plank. Push up to down dog. You do not have to make this look perfect. Trust me. Mine. My down dog never looks perfect either. But I want you to think about pulling from the core. Hips are coming together, so it's a little pelvic tilt. Let's go forward and breathe. Stretch those hips up. Push those heels down. Reach those fingertips forward so we get the mobility work out of it. There's a reason I put this right after those deadlifts. One more. Hold it here. Move that weight to the foot, then back, then down dog. Back to center. Reach to the foot. Wait. Down dog. Yes, you're here and up and here. If you need a little breather from it, come up out of it, take it to to the knees, reach back and Forward. Cat to cow. Reach back. Forward or up. Two more. Reach and up. So it's a little bent leg reach, moving the weight. Last one. Here we go. Stretch it back. That's all we got, team. Don't worry. That was your hit. We're not worried about it. Right? All right, team, breathe. Let's keep it down here on the mat. I'm gonna go a little bit lighter because we're going with a chest fly. We're gonna open it up with that opposite leg. Foot can be on the ground or foot can be up. Whatever is good for you. We're gonna add a little crunch to it. We're gonna finish with a crunch. So watch me here. Opposite arm, opposite leg. We're going here to here. It's gonna pull you this way. It's gonna pull you this way. Use that core to stabilize everything in and out for eight, and then we'll add a crunch with it. Finish with those crunches. If you're modifying one leg on the ground and one leg up, you can add the bridge or not. In 3, 2, 1. Chest fly. Open it up. Lower the leg. Bring it in, open it up. You can have that opposite hand on the ground again. It's gonna pull you a little bit. Just try to keep glue those shoulders to the ground. Keep that core pulled in. Modification. Foots on the ground, but you can still lower that leg as long as you can manage the pressure in your core. 3. Yes. 2. Last one. Let's add a crunch. Here we go. We got eight and up. If you're modifying, especially if you're modifying for core pre post doctor, don't add that crunch. Just do the legs. Yes. Four more. Four. And breathe. Three, two. Last one. Hold it here. Cross eight. Seven. It's a pulse with the foot with the weight. Four. Three, two. Relax. Grab that weight between two hands. Since we're down here, let's just go. Little triceps. And don't worry, we're not going to build this one all the way. We're just giving our chest and our core a break while we work those tries. Bring those feet in closer to your body than you think you need to be. That's going to help really activate those hamstrings. And then bending at the weight. If you're not comfortable bending the weight right above your head. I get it. Close grip. Press elbows in. Breathe. How about eight more right here? Eight. And I'm just showing the tries a little love. They got a lot of work with those presses, with everything else that we're doing. But let's finish it out. 4, 3, 2, 1. And relax. All right, team, other side. We got that fly with that leg lower. So remember, your fly is like hugging a tree hugging a big base. Beach ball. Spent elbows. Leg up, leg down. Doesn't matter. Whatever is good for you. In three, two, one. Here we go. Oh, other leg. Down and up. Bring it in. Down and up. Here to here. There we go. Take it down and up. You can go slower or. Or faster. Whatever is good for you. And if and when you're ready, let's add a crunch right here. Take it slow. And up. Seven. Yes. Really be aware of that chin. Is it sticking out? Tuck it in. Keep that head in alignment. If the crunch feels like too much, just keep the legs and the upper. And again. Modification is here. Good. Take it across. Cross your body. Punch or pulse. 7, 6, 5, 4, 3, 2. Relax. Yes. Team, roll it to your side. You got it. Ha. One more move up top. Let's get it done. We are so close. We're gonna take it to a swing. One arm swing into a lunge and a press. So we're going to swing it. Watch me here. One arm and lunge. Take it. One arm and lunge. Then we're going to add a press at the top. Then we're going to finish with a knee press. Two hands are going to grab the wave. Let's get it done. Each side in 3, 2. Modification is a deadlift. Here we go. Swing and lunge. Take it here. Swing and lunge again. That opposite handout might help. Oh, I was gonna switch to my heavy, but that's okay. Four more. You can also just tap it back if you don't want to get full lunge. Yes. You can add the press right here. You're going swing, lunge, press. Take it here. Swing, curl, lunge, press, Swing, curl, lunge. Yes. Take it up. To modify. It's just a hinge curl press, similar to that first move, right? Yes. Two. Last one. Good. Hold it here. Let's go. Eight. Pull it in. Seven, six. This is your hit. Four, three, two, one. Right. There we go, team. Let's get it. Other side. Let's get that heart pumping. Let's bring it up nice and strong for three, two. Swing and lift. Lunge. Right here. Take it down. Swing, curl, lunge. So in the beginning, we did hinge, curl, squat press. Now it's swing, curl, lunge, press. But starting without the press, drive those hips back. Yes. Last two. Good. One more. Here we go. Eight. Drive it up. Seven. Strong power through this is not an easy workout, team. There's a lot of parts. I know you're tired, so stick with me. Four. Breathe. Three, two. Last one. Good. Bring it up right here. Drive the knee. Here we go. 8, Center, 7, 6, 5, 4, 3, 2, 1. All right, team, I think we got just enough time for a bonus move. Let's get the core working with this as well. All right, here's what we got. Let's take it over our head. Toes out. We're going. Plie, triceps, side, knee, side knee. You can keep it just there, or you can add down. Mountain climber to the side. Two, one, all the way up. So plie, triceps, side, knee, side knee, and then you've got your plank. Side knee for four. Or keep it up top. Hopefully that makes sense. One minute to go. Let's get it done in three, two, one. Here we go. Plie, triceps, side, side. Keep it here or take it down. You got. Let's just go. Two, two. Take it up. All the way up. Plie. Side knee, up top. Take it down. Side, knee, down below for two. Take it up. Here we go. Take it down. Side. Pick it up. All the way through. Triceps so close, team. I know. One more time. Can we get it all the way through? I think we can. Plie, triceps, side, side. Drop it low. Side. And breathe up. Ha. Yes. You did it. I know, team. In my brain, that was a shorter workout, but I knew it's time intervals. It could look a little bit like that. Grab some water. Yes. You did it. Tap it out. I know that was a lot. That was a lot of parts. That was a lot of adding on, a lot of finishing with that hip for that heart rate, but you did it. Ah, man. You make the choice to be here today. Let's just get a little hamstring right here. Lean into it. You chose to show up. You made that choice for you. You made that choice for the people in your life that you love, the people that love you. And trust me, they want you to be here. I know as a mom, I often feel time. I feel guilty for the time away from my kids. I know a lot of us have demanding work schedules. Maybe you're a caretaker for somebody else in your family. And we feel like we always need to be doing, doing, doing for everybody else. Remember, this is doing for everybody else. When you can be the healthiest, happiest version of you, that is the best thing for the people in your life that you love. So remember that especially this time of year, I know it's busy, I know it's hard to keep up. But even if you can get just a few minutes of activity, you will feel better. And if you don't, don't stress about it. Come right back when you can. I will be here waiting for you. So let's keep showing up. Let's keep moving our bodies. That is what it is about. Showing up for you. Showing up for the people you love. Moving. Keep moving. Keep showing up. Ah, make sure you get more of a stretch on your own because that was a lot. Especially if you're going heavy. Let me know in the comments if you like this type of workout. If you like the single weight workouts, I have a few other single weight circuits. Single with weights, adding the kettlebell as well. Obviously a lot of times kettlebell is your single weight circuit. Roll those hips. But let me know in the comments. Did you like this workout? Did you feel it? How did it go? And then of course, don't forget to subscribe to the YouTube channel. Turn on those notifications and that way you never miss a beat. You always know what is coming up. And of course if you're looking to take it to the next level, roll it up one more time. Standing Cat the Cow. Check out the information in the description below. You can get info on joining the BodyFit Athletic Club for that support, that accountability, access to me to Vivian, our Body Fit dietitian. You can get information on any of this equipment as well as those discounts. And of course make sure that you are following me at BodyFit by Amy on social media so you don't miss anything. Thank you so much for being here today too for working out with me. One big deep breath in and out. That was your dumbbell single weight hit workout. Great job everybody. Sa.