20-Minute Full Body HIIT Workout with Weights

Hi, I'm Lindsey Baumgren of Nourish Move Love. And this is your 20 minute full body workout. And all you need is a set of dumbbells. I got 15's grab a medium to heavy set of dumbbells and we are gonna run through a 20 minute workout circuit style. 45 seconds on 15 second rest. Nine moves repeated twice. Now that you know what's coming, let me tell you about this awesome outfit I have on. This under armour shirt and these two Xu leggings which are changing my life. I our premium apparel that I got at a discount price thanks to my friends at Prusi. Check it out if you want some premium apparel at discount prices. And seriously, these two Xu leggings are incredible and you can check them out@prusi.com. let's get started with this workout. Okay. We're going to go through a quick warm up you guys. I'm talking quick. So feet are shoulder width distance apart and you're going right down. Squat. Squat it out. We're gonna do a quick warmup and then we are jumping right into this 20 minute workout. If you need more time to warm up, you can always do that. Okay, nice work. Give me 4, 3, 2 and 1. Plant your hands to the ground. Step right back to plank right here. Step your right foot outside your right hand. Pulse two, switch. Pulse two, switch. We're gonna open up those hips. Yep. Open em up right away. Nice work. Pulse two, switch. Pulse two more right here. Pulse two, switch. Pulse 2. Step your other. Send it right up. Jack it out. Jacks. Jacks. Right into those jumping jacks. Your option here. Here. This is low impact. I'm gonna give you options. Low impact or high impact. You get to choose today. Yeah. Nice. Give me four. Three, two, one. Set it down. Just pedal your arms back. Pedal, pedal, pedal. Core is tight. Yes. Switch direction. Take it forward. Coming at ya. Boom, boom, boom. Nice work. Awesome work. For three, two, one. Run it out. High knees. Hup, hup, hup. Get them up. Pull them up. Nice work. Yes. You got it. Pull up for eight. 7, 6, 5, 4, 3, 2, 1. Quick set. Nice and wide. Squat lunge. Squat lunge. Yes. Boom. Nice work. We're going to jump right into this workout starting with squats and lunges. It's gonna be fun you guys. Nice. Give me three. Yes. Two and one. Like I said, if you need more of a warm up, please do that now. Otherwise we're jumping in because we only got 20 minutes together. 45 seconds on 15 seconds of rest. Move number one. Lunge, lunge thruster. Pick up your weights, show you what it looks like. You front, rack it. You go lunge. You go lunge. Squat, thrust. You're on in three, two. Here we go. So I step back to lunge, step back to lunge, come to a squat, down, thrust overhead. You got it. Repeat it. Lunge, lunge. Doesn't matter what foot you lead with. Just each one hits one thruster. 45 seconds. Right here. Yes. Talk about a way to start a workout. Boom. Big, powerful move right here. Lunge, lunge. You got it. Weight stays in the heel. Heels. Big move. Now, if you don't like keeping the weights at your shoulders, you can always keep keep them down. Boom. But I'm keeping them up. You got 10 more seconds right here, and then you get a break. Sounds good. Yeah. Let's do it for 5, 4, 3, 2, 1. Nice work. One weight. We're going down to the ground. You're on 15 second break. I'm going to show you what's coming. You're going to give me a push up, single arm row. Sound good? Because you're on in three, two, one. Sit up, give me a push up, then row. You're just doing one arm right now. Doesn't matter which one, you do the other one the next time through. Your option, drop to the knees, push up. You can take the row right here. Option knees for the push up, Come back to the toes for that row. You get to choose. This is your workout. You do you. You're here for 45 seconds. I want you to do something that you can maintain for all 45 seconds. Okay? I don't want you breaking because it's 45 seconds of work, 15 seconds of rest. That means during those 45 seconds, we go hard. Yes. You got it. Stay with me. You got 5, 4, 3, 2, and break. Next move, burpee, snatch. Looks like this. Alternating snatch, burpee, step back or jump back, snatch, Burpee. Yeah. 45 seconds and you're on in three, two, one. So I do a snatch. Boom. Pop it overhead, hop back or step back. Boom. It's a big explosive movement, that snatch. Yes. Boom. That weight stays close to the body. Power comes from my hips, not from my arm. Okay? This is not a curl press. This is not something that my arm drives. Comes from my legs. Come on, stay in it. Boom. Big powerful movement. And this one, you get your heart rate up. Yes. 15 seconds. Yes. You can keep moving for all 45 seconds. Stay in it. You got it. Give me five, four, three, four, two. And recover. 15 second rest. I'm going to show you move number four. Man, we are moving. Take the weight in your right hand. Okay, Standing on your left leg. Single leg deadlift up, press overhead. You're on in three, two. Here we go. Single leg deadlift. Find that balance. Punch overhead. Same arm's leg balance can always add a tap if you need it. And then press. Okay. Balance on the way down. Stand up, punch your option tap back. Big movement. Find that core strength. Find that balance. Put the other arm out for counterbalance. Boom. Up and over. 15 seconds. This one is not a speed game. This one is slow and steady strength right here. Yeah. Whoo. You got it for three, two and ray rest. You're on break. All right, wood chop. Swing right here. Feet are a little bit wider than shoulder width. Distance down and up. You're just swinging like you're chopping wood. You want to intensify. Up, up. You got a jack. You're on in three, two, one. Up, up. It's a big swing. Imagine that is a big, heavy axe in your hands. Again, that momentum not coming from your arms. You are powering it from your legs. That's what's punching that weight overhead. Boom. Core stays tight, back is turned on. This will get your heart rate in a hurry for your option right here. Boom, boom. You're chopping wood. Boom, boom. Now, this is a little bit more upper body focused, whereas this is more lower body focused. You choose what you want. You got 10 seconds here. You are working for that 15 second break. It comes in 5, 4, 3, 2. Recover. Okay, friends, down to the ground. Lying on your back. Catch your breath. Arms go up, legs go up. Tricep leg lowers. You're on in 3, 2, 1. So I'm working my triceps, adding in some abs. Yeah, Nice work. Low back drives into mat modification. Bend the knees right here. Tap, boom, tap, boom. Just bending at the elbows. Triceps, low abs, big inhale on the way down. Exhale to push up. Give your heart rate a chance to come down. You gotta let it come down so it has somewhere to go in these circuit style workouts. Yes, you got it. Come on, stay with me. Feel those low abs. Feel those triceps. Yes. Five more seconds. Yes, you can. For five, four, three, two. Stand it up. Find both weights. Looks like this. Hop forward, hop back, bicep curl, down, hop forward, hop back, bicep curl. That's what we're doing. 45 seconds of it. You're on in three, two. Here we go. Low in the legs, low in the legs. Curl. Set it down. So now you're not just slamming those weights on the ground. No. You go down into a squat. Yes. Big curl, easy. Up, back, curl. Easy on the down, up, back. How light can you land on those toes? Come on, get low in the legs, biceps. You got it. Up, back. Stay with me. Fifteen more seconds here. I feel that fire in my legs. Do you? I hope you do. 20 minutes, heavy int. We go hard. Come on. Three, two, recover. 15 seconds off. Move number eight. You're getting there, friends. Squat curl, press. Good old squat curl, press. We go down, we curl, we punch. Down, down. You're on in three, two. Here we go. Squat up. Bicep curl, Overhead press. Down, down, down. Big punch as you go overhead. When you think about really activating glutes, squeeze, squeeze. Glutes and core protect your low back weight. Stays in the heels. If you are anything like me, you're breathing super heavy right now. Yes. Strength and cardio. 20 minutes. Talk about a burn. Right here. That's what this workout is. 20 minutes might be my new favorite format for you guys. I think I say that with every workout, but it's true. Give me five. Four, Three, two. Recover weights. Go off to the side for this one. No weights, body weight, lateral shuffle. Right to tap, left to tap, right to tap. That's what we go. You're on. Hint. Three, two. Here we go. Right two, up. Now, this is 45 seconds. You're moving at your pace. Don't stick with me. You do you. Okay, maybe you're here. You tap a knee, maybe you get all the way to the floor. That is your goal. That is your challenge. 45 seconds. You are working for it. Come on, stay in it with me. You get a longer break. You are working for a 60 second break right here. Yes, you can all out. Stay in it. 15 seconds. How low can you get? How fast can you move? 10. I know you can do it. We are in it together. Stay with me. Five, four, three, two. Break. One minute break. Oh, that feels good. Grab some water. Yeah. Heart rate high. Simple. We repeat those nine exercises, same format, 45 seconds. On 15 seconds, rest. That's your workout. You guys, these workouts, tell you what, they're no joke. 20 minutes. Gonna work out, gonna make it count. No one said it had to be an hour. If you're gonna go for 20 minutes, you gotta go hard with me, okay? Every rep, catch your breath. 15 seconds of rest left. And then we're right back into it. Starting with that Lunge, lunge, thruster. Not picking up my weight's till I have to. Okay, Grab them. Lunge, lunge, thruster. You're on in five. Set it up. Three, two. Here we go. So you step back to lunge, step back to lunge. Give me a squat press overhead. Big push. Yes. Lunge, lunge. Big push. Down, up. Make it powerful. Lunge, lunge. Down, up. You got it. Lunge, lunge. Come on, Hang in it. Big push. Yeah. Nice work. 45 seconds. Give me a long time. Right when you're working. Come on. 15 seconds. Right here. Stay with me. Feel those legs. They're on fire. You got five seconds. Finish strong. Three, two, Finish. Thruster, break. One. Weight down to the ground. Push up, row. Weight goes in the other hand than you used last time, right? Okay. Good at 15 seconds. Goes fast because you're on in three, two. Here we go. Push up. Single arm row. Focus here. Take a nice wide base with your feet so your hips stay square to the ground. Row. Your option. Drop to those knees, push up, come back to the toes if you can. Row. Other option, right here on the knees. Stay on the knees for the row. Yes. You got it. You do. You. 45 seconds. Nice work. Hang in there. You got it. We are so sticking strong together. Team. Yes. You can finish with me. Five seconds. All you got. Five. Four, four. Three, two. Break. Burpee. Alternating snatch. One weight goes right between your legs. Alternating snatch all the way up. Overhead burpees in between. Yeah. Five seconds. You're on. Let's do it. Three, two. Here we go. Give me that big, powerful snatch, then add that burpee. Step back or hop back. You choose. 45 seconds. Boom. It's big. It's explosive. Come on. Yes. Yes, you can. Yes, you can. You are so stinking strong. This. This is the move of an athlete. Yeah, you're an athlete in your own home. No one knows what you look like or what you're doing. You get to feel as fierce as you want to feel. Up. Hang in there. Yes. Ten more seconds. Right here. Yes, you can. Give me five, four, three, two. Recover that balance. Deadlift. Okay, this time I'm standing on my right leg. Weights in the left hand. That balance. Deadlift, up, punch. You're on in three, two. Here we go. Try and find your balance option. Grab a kitchen countertop. Grab a chair, grab a stool. Now, think about the muscles you're working right here. This is hamstring back of my right leg. This is core shoulders right there. Hamstring, core shoulders. Yes. Find A focal point on the ground that you can find. Stick with and stick with it. Find that balance tap when you need to. Beauty about this workout, you need to come back and redo it. Yeah. That means you're only going to get better. It's not going to get easier. You're just going to go heavier in weights. You're going to stop tapping. You got three, two, Break wood chops. That good old wood chop. So let me show it to you right here. This is the upper body. Boom. Boom. More back. That little flap that hangs over your bra. This is more lower body. You choose what you want. I'm gonna go half and half. You're on in three, two, go. I'm going for those jacks right away. Boom. Boom. Hit and lower body first. Gonna go till that heart rate really spikes. Boom. Boom. Big, powerful. Yes. Up, up. Come on. Hang in there. I'm gonna do three more right here. Three. I'm gonna wood chops in two, one. Go to wood chop. Settle in. Boom. Make it powerful. Come on, big ax. Swing it. It's hard and heavy. Last 10 seconds. Let's go back to hops. Come on. Yes, you can. You got this, team. 5, 4, 3, 2. Hi. Yeah. Break. You go lay down. Good news. Good news for you and for me. Triceps leg lowers, abs and triceps legs. Go straight up. Triceps, then extend. Three, two. Here we go. Bend at the elbows. Lift and press. Inhale on the down. Exhale. Use your breath to push that weight overhead to lift those legs up. Belly stays nice and tight. Low back drives into that mat underneath you. Bend, Push again. This one. Not a speed game. Okay. Your option. Alternate your leg lowers. If you're trying to get straight legs and you're not there yet, give me alternating ones. Yeah. Great option, you guys. Come on. 10 more seconds. Keep moving. You got it. Yes, you can. Hang in there. 5, 4, 3, 2, 1. Back up front, back squat with that curl. So set your mat your set your set your weights towards the back of your mat. Get low in that squat. Front, back hop in a bicep curl in three, two. Here we go. Hop up, hop back. Give me a curl. Set them down softly. Up, back curl. Got this awesome big mat here. You can jump off your mat if you're at home. Yeah, you do. You stay low on those legs. Strength and cardio right here. Come on. Knock it out. This is number seven of nine. That means two moves left after this. You are crushing this workout. Yes. Come on. 10 seconds right here. How low can you get? In Those legs. Yes. 5, 4, 3, 2. Rest. Squat, curl, press. Yeah, the basics, but, man, when you're tired, they feel challenging. Yes. Grab some water. Shake it off. Five seconds. Squat, curl, press. Finish strong, friends. Let's go. Three, two. Here we go. Feet are shoulder width, distance apart. Curl press, down, down. Squat, curl, punch. It's basic, but, man, is it efficient. And that's what you got to do when you only have 20 minutes. You only have 20 minutes. You got to be efficient. So I love strength and cardio. So we're doing this right now. This. This is my only workout today, friends. This one right here. Boom, boom, boom. Ten seconds. Yes, you can. Last move with the weights. Finish. 5, 4, 3, 2. You got to finish that press off. Finish it off. Come on. Weights are down. All right, grab some water. No weights. Big shuffles. I'm gonna start over here. I'm moving to the right. Big shuffles. Tap the floor. Last move. Come on, you're on in three, two. Let's go. Move. Last move. Your last 45 seconds. Your last chance to get your heart rate up. Right here in this moment. This is it. You gotta move. You gotta burn it out. Don't leave anything left. Nope. This is it right here. Stay low, move fast, stay low, move fast. My new motto. Ha. Come on. Boom. Yes, you can. 15 seconds. I'm moving with you every step. Do not quit on me. Not now. You are stronger than that. You're better than that. 10 seconds. What do you got? Show me. 5, 4, 3, 2. Break. Yes, you guys. High five. Crushed it. Crushed it, crushed it quick. Cool down. Yeah. Shake it out. Okay, back to that shoulder with this. Inspired. Let's breathe it in. Catch that breath. Big inhale, big exhale. Do it again. Big inhale, big exhale. One more. Big inhale. Hold it here. Sink to the bottom of that squat. Nice and wide. Can you dig those elbows into those inner thighs? Yogi, Squat feels good. Open up those hips. Keep the head above the heart while you're still breathing. Like a maniac. Like me. If you feel good about it, plant your hands to the ground. Send the hips high. Open up the back of the legs. Roll up one vertebrae at a time. Nice work. Let's go for a good old stretch. Right arm out. Left arm follows. Push away. Open up that back. Push, push, push towards me. Reverse it. Right arm, back. Left arm. Follow. Inhale. Chest expansion. You want to drop it down forward. Fold with the chest expansion. Sway it out. Yes. That feels so good. Yeah. Nice work. Stand up tall. Right here. We're going to go side to side. Just hit those inner thighs again like we did the warm up. Push it out. You guys, awesome work. Thank you so much for joining me. This 20 minutes went fast. I hope you come back and do it again. Walk it in. That is our workout. Thank you so much to Pruzi for partnering with me on this workout again. You can check them out@pruzi.com premium apparel discount prices. Those are my kind of people. Have an awesome day, you guys. Come back. More workouts on nourishmovelove.com have a good one.