Deenaz Fitness walks through a full-body HIIT session mixing light dumbbell work for arms with cardio bursts like jogging and skipping. She recommends 1-2 kg dumbbells, emphasizes proper form with cues on wrist alignment and elbow position, and stresses the importance of hydration and supportive shoes throughout.
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Have you felt that there are days when you don't want to just do your weighted workout and you just want to go and do your cardio workouts? Well, I want you to know that your weights, your weighted workouts are as important as your cardio workouts. And in today's video, we are going to be— I'm going to be showing you exercises where I'm going to be integrating cardio as well as weights. Both are equally important because both these components of exercising are very crucial in helping you to get fit, get healthy. Hi, my name is Deenaz and my videos are designed at Deenaz Fitness channel in such a way that you should be able to work out from the comforts of your home just the way I am. I work out every single day in my own home. I just have a pair of dumbbells and I wear my shoes and I do these workouts. And as I'm doing these workouts and getting fit every single day, I want each and every one of you to not only just watch my videos, I want you to also, uh, do them along with me so that you just get fitter and healthier. And of course, if you like these videos, do subscribe to my channel, like my videos, and comment on them so that it helps me to give you much more and help you to get fitter and healthier. So as always, we're going to start with a warm-up. In today's video, we are going to be doing biceps triceps and some cardio workout. And it's called the HIIT workout, which is high-intensity interval training. So the cardio bit will get your heart rate up, the weights bit will bring your heart rate down, and when you alternate, it becomes an interval workout. And because your heart rate is going up and it's coming down, it becomes a HIIT workout. So let's get started. Just a warm-up. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Always remember that warm-up all the muscles that you're going to be really using. So 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Warming up the triceps, elbows in, in, squeeze up. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Warming up those legs, one right and one left. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. In the front, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Other side. 1, 2, 3— make sure you own your shoes, please— 4, 5, 6, 7, 8, 9, 10. In today's segment, there's a little bit of impact, so let's warm up those knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Just stretch. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Stretch. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. The first exercise we're going to be doing bicep curls and alternating that with jogs. So pick up your dumbbells. I've got 2 kg dumbbells, but you can use anything from 1 to 1.5 to 2 kgs. Remember, when you're doing workouts on your own, you've got to be really careful and not use very heavy weights. When you work out on the biceps, make sure that the wrist is well aligned. So I want you to squeeze in, and when you stretch out, don't lock your elbow joint. So let's get started. 10, 9, 8, 7, 6, 5. When the weights are small, the rest should be more. 3, 2. Next 10. 10, 9, 8, 7, 6, 5, 4, 3, 2. 2. Next 10, take it out, squeeze. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Put the dumbbells down immediately and just let's start jogging. 10, 9, 8, 7, 6, 5, 4, 3, 2. Next 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Next 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Next 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Last 10. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Grab your dumbbells again. Biceps. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Arms out, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Dumbbells down, jog. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go! 1, 2, legs back, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. No breaks in these workouts, so pick up your dumbbell and let's do triceps. Just pick up one dumbbell, take it up, bend your elbow. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16. 17, 18, 19, 20. One hand, elbows in. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16. 17, 18, 19, 20. Change. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16. Elbows in. 17, 18, 19, and 20. Skips. 1, 2, 3, 4, 5, 6, 7, 8. Bigger the better. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19. Last 10. 1, 2, 3, push! 4, 5, 5, 6, 7, 8, 9, and 10. One dumbbell, no breaks. Beautiful. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. One hand, elbow close to your ears, bend your elbow. This is your starting position, like this. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Change, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Let's Run skips. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19. Arms up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax. Breathe, breathe, just breathe. Now the next round, we're going to just do biceps, triceps, and another exercise. Get ready, grab your dumbbells again. Let's go. 5, 6, 7, go. 10, 9, 8, and that fun, 7, 6, 5, 4, 3, 2, and 1. Take it up, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Put it down. And instead of this, we're going to do a pony. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Last 10, go! 1, 2, 3, 4, 5, 6, big, 7, 8, 9, 10. Dumbbells again, last round, biceps. 10. Triceps, 10. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Lift, triceps, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Quickly put the dumbbells down. Pony, 5, 6, 7, go! 1, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Last 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. And breathe. Just get your heart rate down. Hope you're doing these exercises with me. Once you've finished the workout, you need to get your heart rate down. Just heel digs. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Just take it to the side, bring it down, and breathe. Now we're going to stretch all the muscles that we've actually worked out. So we've done the biceps, Ethan, the triceps and a little bit of the legs. Just breathe. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Take your arms out, stretch your biceps, minimum 10 seconds. Other side. And take it up, working on the triceps, stretching out the triceps. Pull, breathe. You can always do these stretches again. Stretching out the back thigh, a little bit of impact on the knee joints. So palms on the top of your knees— don't ever put your palms on the knees, above the knee joint— and press. Breathe, feel the stretch in your back thigh. And relax. Other side. Feel the stretch here. Breathe and relax. Fold your leg. Very important stretch. Other side. And come back. So this was an awesome HIIT workout which included a lot of cardio and weights. I hope you really like this video. I want you to work out with me. Always remember, drinking some water during your workouts is absolutely alright. Make sure that you've worn a pair of shoes, supportive shoes, to take away the impact from the gravity. And do subscribe to my channel, like my videos. Share my videos, help others, and do comment on my videos. I look forward to seeing you in the next video. Thank you.
