Amy leads a 10-minute dumbbell HIIT workout with 10 exercises at 40 seconds on, 20 seconds rest. Each move pairs core work with full-body strength or cardio, with modifications for different fitness levels. Exercises include plank rows, weighted squats, chest press with bicycle crunches, and side-plank rows.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell core and more 10 minute quick hit. Since this is just a 10 minute workout, we're gonna go ahead and just start moving our bodies. We are not going to do a formal warm up because we want to keep it short. But you can go ahead and just start marching to move through, get the blood flowing, get that heart rate up, whatever you need to do to bring up that temperature and get your body ready to move. Here's how it works. We going to have 10 moves, 40 seconds of work, followed by 20 seconds of rest. Some of them are going to be right side, left side. Everything will involve the core, but we'll get some core and lower body, some core and upper body. Go ahead and grab a medium or heavy set of dumbbells. We're going to start with just one. Watch me here. You're gonna hold it here. We're gonna go stationary lunge to cross and then bring it up. Set it up. We got 40 seconds. Here we go. Cross up. So you're doing a regular lunge, and then you're turning that opposite elbow to that front knee. It is going to throw your balance. That is where a lot of the core work comes in. If you're feeling a little bit spicy, you can add a little cross knee at the top. Cross low, cross high. That feels like too much balance. You just keep it here. Back to center. 10 seconds and breathe. Down and up. You got 5, 4, 3, 2, 1. Shake it up. All right, hang on to that. We're gonna do the same thing. Other side. So if you notice we're getting lower body with that lunge. We're crossing for the core. We got it right here. We're also getting biceps and shoulders working. Let's get same thing. Other side. Nice and wide. Sit low. 40 seconds. Cross it and bring it up. Down and up. If you want to add a little extra, you can push that dumbbell. Try to get that knee low. I'm feeling that balance again. If you want two here. Down and up. Yes, you can. Either way, you're keeping it slow and controlled. I know. And up right here. Balance. 10 seconds to go here. 5, 4, 3, 2, and 1. All right, team, so go ahead and take it down to the mat. You can keep it with a high plank here. You need to drop to the knees. You can. We're just going to alternate that row. So you got knees or high plank. Keeping the core engaged while we lift up for the row. Three, two, one. Here we Go. Take it up and down. Up and down. Right here. Up. Pull that elbow up to your side. We're being very aware that we're not lifting those hips up. Then we're not going too far forward or back that you're staying in that good high plank position right here. And up. Elbow comes up. Really pull from those back muscles. At any point, you need to drop to the knees. You can here. 10 seconds to go. Yes, team. 5, 4, 3, 2, 1. Up onto your feet. Shake it out. All right, what do we got next? We're gonna keep it with one dumbbell, two hands. You're gonna squat it down. You're gonna bring it up to the other side. So again, it's a little knee. You can keep it in front or you can really take it high. Watch that dumbbell. Sit low. Three, two, one. Squat and up. Squat and up. So you're sitting low for legs. Watch. Gonna push out of that one. Bring it up again for core. Core is engaged. Shoulders and arms. Core and legs. Keep it going. If you want, you can try it with one hand, but I really want you to bring it over so you feel those arms working hard. Right? Do you feel it? I know I do. 10 seconds right here for 3, 2, 1. Relax. Shake it out. Same thing. Other side. Halfway through this workout. So full body. Now you can feel where the cardio is coming into. And a lot of strength, a lot of core. Let's take it right here. In three, two. Other side. Down and up. Take it low to high. Yes, you can breathe. Yes, team. Down and up. All the way through. Still try to sit low. Weight is on one side. Bring it up and cross. Weight is on the other side. But don't cheat that squat. We still want those legs working. 10 seconds. Yes, you can. And breathe. Yes. 5, 4, 3, 2, 1. Shake it out. Grab your other dumbbell. We're gonna take it down to the mat. This time, we're gonna get a little chest press with a bicycle. So we are here. Go ahead and take it here. You're gonna bicycle those legs as you do the chest press. If you need to modify, you can do little toe taps or. Or add a bridge. Here we go. Chest press and bicycle. Take it slow and controlled. Right through here. Yes, you can. Yes, all the way through. So now we're getting more of that upper body and core. Couple moves that were all three right here. Upper, lower, core, cardio. Keep it controlled. If you need to keep it a little higher. Make sure you tilt that pelvis in that. You don't have A big arch in the back. If you're able to take it a little lower. Take it a little lower. That works too. And breathe. Yes, you can. 5, 4, 3, 2, 1. Take it over on your side. As long as we are here. Let's do half and half. We're gonna do 20 seconds. 20 seconds. We're gonna do a little side plank and row. So we get oblique side abs and we get more of that upper body. 20 and 20. Let's get it done right here. Pull it up. Drop it down. Watch me. My arm is going to the back and then down. You can be on that knee, too. You can even rotate a little in if you want. You want to keep the hips lifted or you just drop it down in between. 3, 2, 1. Swing those legs around to the other side. Go ahead and get into it. Other side. Here we go. 20 seconds. And down. Bring it up. If you want to keep those hips lifted, you can just twist it in. Bring it up and twist. Or drop it down. Yes, you can. And up. Yes. We're going back up into our feet in three, two, one. Here we go, team. All right, bring it up. We're gonna get a kickstand deadlift. So we're here. Kickstand. Hinge it here. Up and curl with or without the knee. Let's do it. 3, 2, 1. So you do kickstand and then curl. Press into that front heel. It's a hinge. You can add the curl, you can add the knee with the curl. That's going to give you a little extra balance. If you're feeling fancy, you can go one legged deadlift to curl. You can keep the foot off the ground the entire time like I just did, or tap it in in between. But make sure you finish that deadlift up and squeeze before you take it here. I don't want to see rounding in the back. And here. Yes. Five seconds. This side, team. Yes. And relax. Little stretch through here. Same thing. Other side. Feeling it. I hope you are too. Zip up that core. Kickstand is that hinge. Knee comes up if you want. Take it. Hammer curl this time. Sweat city. Here we go. Take it down and bring it up. Take it. Kickstand, hamstrings and glutes, core and biceps right here and here. Yes. Take it down and up. Cool balance, right? Yes. You can kickstand curl with or without that knee or one legged. Ten seconds. Breathe. Three, two, one. And relax. Stretch that out. This is it, team. Down onto your back. We're gonna get triceps, so two dumbbells or one with this motion, if you want, you can take it to a bridge. Otherwise, we're gonna lift the shoulders. Hollow rock right through here. Little low. Scissors, join me here. Here we go. So bend. And up. I'm trying to keep those scissors low. A few options here. If that's too much, rest your head and neck and shoulders and do the scissors and the triceps from the top. But let's finish it out strong. We got a lot of lower body. We got a lot of core, we got a lot of arms, we got a lot of cardio. Let's finish it out strong. Right through here again. If you want that challenge, you can do the little flutter kits. You can even hold the upper body right through here. Whatever you feel most comfortable with with those triceps. Breathe flutter. Three, two, one. And relax. Ha. Bring it center right here. You did it. Stretch it over. Hopefully you felt that all the way through. Make sure you leave me a comment. Let me know. Did you like this workout? Hit that like button. Subscribe to this channel. Check out all the links in the description below where you can find more body fit by Amy Workouts. You need that extra support and accountability. Body Fit Athletic Club. Make sure you can sign up to get my free weekly and monthly workout calendars. All of it. And again, check out all the videos on this channel. I have so many other. Go ahead and bring it here. Roll through your back. I have so many of these 10 minute quick hits. That's the goal. 10 minutes. So a day that you need something short and sweet, but you want to get it all in. The majority of these 10 minute quick hits are full body. Some of them are equipment, some of them are body weight. But you can get it all in strength, cardio, mobility, upper body, lower body, all in just 10 minutes. So days you're short on time. Or if you have a day that you did a longer workout but you feel like you got a little bit more energy to use, add one of these quick hits on. Thank you so much for joining me today. Let's get one big deep breath in and out. You did it. That was your dumbbell core and more. 10 minute quick hit. Great job, everybody.
