20-Minute Workout: The BEST Full Body Workout (Strength Training + HIIT with Dumbbells)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And this is your brand new go to 20 minute full body HIIT workout. All you need is a set of dumbbells. I have £12. Try and go heavy because we have a new format for you. It is all strength on the front end. So you have eight minutes of strength training. So try and go heavy for those eight minutes. If I was doing this at home, I might reach for those 15s. Okay? And then we're going to drop those dumbbells. And the last eight minutes, it's is a pure cardio body weight burnout. So 8 and 8 and then there might be some bonus moves. We'll do a warm up, a cool down. We'll see where we end up. But it's 20 minutes. You're gonna go hard. Strength, cardio. You guys ready? Let's do it. Get yourselves warmed up. We're gonna start right here. Feet chosen, width, distance apart. Give me a nice inhale, Reach up nice and tall. Awesome job. You're gonna drop that right arm. Open arm chest expansion. Take the right arm to the small of the back and just give me a nice open up right here. Reach back, squeeze the butt. Bring it back to center. Reach. Reach up tall. Same thing. Drop the other arm. Open arm chest expansion. Take the left hand to the small of the back. Reach up overhead, open up those shoulders. That feels good, right? Bring it back to center. Feet are shoulder width distance apart. We go right into squats. Down and up. Inhale, exhale, down and up. Those knees drive out away from the body. Down and up. Just starting to warm it up now. Squats are the name of the game. Your base move, you can come back to this at any point in time. Okay, right here. Down and up. With dumbbells or no dumbbells, you can drop them. You can use them. You do you. That's the workout. You got four. Nice work. You got three. Stay with me. Two and one. You're gonna stand tall. Go a little bit wider. We're gonna get into those inner thighs. Just give me tap downs. Tap side to side. Hit those inner thighs. Can you reach the ground? Can you reach the mat? Push it. Push it. Nice. You got it. Give me four. Stay with it. 3. Tap behind your skaters in. 2 and 1. Tap behind, tap behind. This is low impact right here. Option A, stay here. Option B. Give me a bound. A bound. It's side to side. You got it. Push and push. You got eight, seven, six, five, four jacks in three, two. Jack it. Jack it up for eight. Seven, six, five, four, three. Hold center punch, punch right, left. Punch it out. Come on, come on. Give me eight. Seven, six. High knees for the finish in four. Three, two. Run it, run it. Up, up, up you go. Eight, seven, six. Get em up. Come on. Finish right here. It's four, three. Two, two, one. You warm? You ready to do this thing? 20 minutes we start on the dumbbells. Okay you guys, if you need more of a warmup, which I always suggest, check out my five minute warmup for at home workouts. It's on the blog. OK, for now, 45 seconds of work, 15 seconds of rest. Four moves. You do it twice. I'm going to show you the first move. It's a clean alternating squat thruster, Dumbbells right here in between my thighs. Feet are shoulder width, distance apart. Hinge, swing, squat, press right, squat, press left, clean squat thruster. You ready for 45 seconds of work? Cause you're on in three, two. Let's go. It's a hinge swing, squat right, squat left. Take it down. Hinge, swing, squat, right, squat left. You got it. Hinge, swing, squat, push, squat, push. Nice work. So it's 45 seconds on 15 seconds. Rest, transition between moves. You got 15 seconds. Right here. Push right. Come on, push left, grab those dumbbells, make them heavy for 5, 4, 3. Finish this move. Last one. Nice work. 15 seconds rest. I'm going to show you move number two. It's all about that upper body pause. Palms face me. Reverse grip. Row bicep curl, press straight up overhead. That is your move. You ready? You're there in three, two. Let's go. It's a row, curl, push. Take it down. Row, curl, push. Nice work. Take it down row. Curl, push. Awesome job. You got it. Come on. Row, curl, push. 45 seconds right here. Yes, you can row. We're getting into that upper body, biceps, shoulders. This might be a little bit different than what you're used to for a shoulder press. Your palms are facing you. It's a front press. Nice work. Come on. Fifteen seconds. Dig in. You're working for that rest. Grab those dumbbells. Should start to feel heavy. We are doing complex total body moves. Not hitting one muscle group, but a lot of them. Come on, you got 3, 2, 1. 15 seconds rest. All right, you ready? Staggered squat. Right foot forward, left foot back. 80, 20. It looks like this. Squat, lunge, squat, stand. 45 seconds in three, two. Let's do it. It's a stagger, a lunge, a stagger, a stand, stagger lunge, stagger, stand. You're digging into the legs right here. This is all lower body. 45 seconds. Those legs should be so on fire. Yes. If you have heavy dumbbells, you're going to feel the burn. Come on. 15 seconds. If you're going to stop, you drop the dumbbells, you keep moving. Drop the dumbbells. That's always an option, but just keep moving. Don't stop this move. Come on. One more. Full set. Give me one more. You can do it. One, two, three. Last move. Move number four. It is a push up Army Crawl dumbbell pass. Looks like this. I'm gonna show you quick and then we're on right here. Give me a pushup. An army crawl. Reach for that weight. Pass it. Pushup in three, two. Let's go. Push up. Knees or toes? I'm doing knees. Pop to the plank. Army crawl. Grab that dumbbell. Pass it through. Back up. Give me that pushup. Push up army crawl. Find that weight. Keep that core tight. Keep those hips square to the ground. Pop back up to plank. Push up army crawl. Reach for that weight. You got it. Hop back up to plank. Push up. I'm doing push ups from my knees. They are my hardest exercise post, baby. I'm still working on that. But you do your best, you forget the rest. That's the name of the game. Always here at Nourish. Move, love. Come on. Yes. Can you give me one more? Drop that army crawl. Pull that weight through and you're done. 15 second rest. Nice work, you guys. We're back at the top. Back at the top. That's it. Four moves, quick break. I'll give you a great. I'll give you a break. Grab some water. Grab some water. Okay, we're going to repeat it. Same four moves. Same four moves strength. My question, were the dumbbells you use heavy? Because you only have one more set with the dumbbells and then you're done. These dumbbells, they got to be heavy. 45 seconds on. 15 seconds off clean with that alternating squat thruster. 45 seconds of work. 15 seconds of rest. You're on in three, two. Let's go. Hinge clean. Squat right. Squat left. Take it back down. Hinge clean. Weights in the heels. Come on. Chest is up. Push it. Push it. Give me that full range squat. Come on. Hinge, glutes. Let's talk about the muscles. Total body, leg, shoulders, core. Anytime you push one dumbbell overhead, you're requiring your core to fire on the opposite side. Stabilizing muscles. They got to work just as hard as the muscles that are working. Yes. Come on. This is raising my heart rate, too. I know I said strength on the front end, but man, this is just like cardio. 10 seconds. What do you got for me? That 15 second break. It's coming. Come on. In five, four, three. Finish, finish. We're going to finish this out. Finish, break. Reverse row, curl, press. Reverse row, curl, press. Set those dumbbells down. Give those hands a shake. Reverse grip. Row, bicep, curl, press. You're there in three, two. Let's go high to the sky. Biceps, shoulders. Let's talk about the muscle groups. Back by shoulder. Come on. Back by shoulder. If you have heavy weights, you can always slow this down. Okay? Use your breath as you push overhead. Inhale, push. Come on. Exhale, inhale, push. Come on. Keep that butt tight. Anytime you go overhead, you got to protect that low back. Squeeze that core. Yes. Do you feel this move burning? Because you should. You got 10 seconds. 10 seconds to find that burn. 10 seconds to find that fatigue. Final five, four. Finish for me. Three, two, one. 15 second rest. Always feels good to set those some. Those dumbbells down. Shake, shake, shake. Staggered stance, squat this time. Left foot forward. 80% in my left foot. 20% in that back. Right toe. Let's go. Three, two. Stagger, lunge, stagger, stand. Stagger, lunge, stagger, stand. You can do anything for 20 minutes. Yes. It's four strength moves. Four strength moves repeated. Come on. 45 seconds of work. That's a lot of time under tension, right? Same with this move. More time under tension than a standard lunge. I feel my legs. They're getting nice and fiery. Woo. Yeah. Do you feel yours? Come on. Yes, you can. Stagger, lunge. Keep that chest up. Squeeze that front glute. Come on. Last time. You gotta give me one more. One more lunge. Right here. Up. You're out. That front leg. You should want out. You should want out, right? One dumbbell push up. Army curl pass. Push up, army curl, pass. Final move. On the strength, final move. All right, find your push up. 3, 2. Let's go. Push up, army crawl. Find that weight. Pull through. Back up to plank. Push up, army crawl. Find the weight. Pull it through. These are complex moves. I love a good complex move. So you only have four of them. Four moves. But you are hitting every muscle group in the entire body with these four moves. That is why it works, people. That is why you only need 20 minutes. Come on, do anything for 20 minutes in that home stretch. 10 seconds. 10 seconds. Here. I feel my core, I feel my arms. They're all there. They're all working. One more, one more. Push up. Find that army crawl. Pull the weight through, sit it back. You're done. Grab some water. That's it. Four moves. Four moves twice. All right, you ready? Here's what comes next. Dumbbells, get out of the way. This, my friends, is where I say, tighten that ponytail. It's about to get real sweaty up in here. Eight minutes, pure cardio. Same format, four moves. They're big, complex moves. 45 seconds. On 15 seconds, rest. Okay, I'm going to show you your first move. I'm going to get my dumbbells totally out of the way, so I'm not tripping on them, because we're going to make some space in here. Lateral jump, squat, jump. Looks like this. Jump up, jump up. Want to take it low impact? Step squat. Step squat. You got options. You guys are ready. Give me a little break. Savor it, because we're about to go hard. This is meant to get your heart rate high. Pure bodyweight Cardio. You got 10 seconds and you're on. Lateral jump. Let's go to the right. Go to the right. Lateral jump, squat, jump. You're there in three, two. Let's do it. Come on. 45 seconds. And up. Side, hup. Side, hup. Yeah. This is going to raise your heart rate. It's going to get into those legs. Hello, legs. There they are. You can do anything for 45 seconds. I'm going to show you that low impact. Step squat. Step squat. You choose your level. Come on, let's go. Who's with me? Right here. Hi. It should burn. It does. Oh, man, do I feel it. It's burning. Come on, stay with me. 10 seconds. 10 seconds. Yes, you can. That 15 second rest. It's coming. You got to earn it. 5, 4, 3, 2. Break. Holy bananas. Holy bananas. Holy bananas. Four mountain climbers. Four high knees. Four mountain climbers. Four high Knees. Looks like this. 1, 2, 3, 4. Get up. 1, 2, 3, four. Back down. 3, 2. Let's go. 1, 2, 3, Four. Get up. 1, 2nd, 3, 4. Get down. 1, 2, 3, FOUR. Hook. 1, 2, 3,4. Low impact. 1, 2, 3, Fourth. Step up. 1, 2, 3,. Four. Step back. You choose. 1, 2, 3, fourth. Come on. 1, 2, 3,four. Yes, you can. Just think four and four. You just keep counting. It's one rep at a time, baby. One rep at a time. Yes, you can. Come on. One more set. 1, 2, 3, 4. Finish. 1, 2, 3, four. How you doing? I'm struggling. Okay. Right foot forward. Lateral lunge. Bound. Reverse lunge. Bound. Lateral hop. Reverse up. Bounding off your right leg in three, two. Let's do it. Lateral bound, Reverse bound. Lateral bound. Reverse bound. Lateral bound, reverse bound. You want low impact lateral knee. Drive, reverse knee. Drive, lateral knee. Reverse knee. You choose what works for you. Come on. 15 seconds. 45 seconds. Man, does that feel like a long time when you are in cardio. Cardio. Come on. It's five, four, three, two, one. Last move. Two jabs, one jack. Looks like this right here. Jab, jab. In, out, in, out. Okay, I'm going to show you how to add some movement to it. Whoo. Last move. Three, two. Come on, come on. Jab, jab. In, out. Jab, jab, in, out. When Ab movement. Jab, jab. Quarter turn, quarter turn, quarter turn, quarter turn. Boom, boom, quarter. Boom, boom. Quarter. Yeah. You want low impact. Boom, boom. Tap it. Boom, boom. Tap it. Boom, boom. Tap it. Come on. Hang on. Yes, you can. Let's go. Boom, boom. In, out, in, out. You're finishing this workout really strong. Let's go. That break coming for you. You gotta earn it. Boom, boom, boom, boom. Come on. Final five. Four, three, two, one. High fives. Four moves. 45 seconds. On 15 seconds rest. Feels like a marathon, right? Grab some water. Enjoy a break. Now we're back on. Same thing. Same four moves. You guys, same four moves. This is it. If I told you all you had to do four moves, four minutes of work. Four minutes. Four minutes. Four minutes. We can all do that, right? We can all do that. Okay, I'm with you. 10 seconds. 10 seconds lateral, we'll go to the right. Lateral bound with a squat jump. You're on in three, two. Let's do it. Bound. Hup. Bound. That's why I love this workout. You went heavy on the strength, right? Okay. You got into your glycogen stores that you've built up. That's like your sugar right? Now. This end of the workout, this baby right here, this is all fat burn right here. Fat burn. You want that low impact. Step, stand, step, stand. Stay loaded on the step. Fat burn. It's happening right here. Low impact or high impact? You're working just as hard. What If I said 10 seconds? Come on. What do you got for me? Show me, show me. Final five. Four, three, two, one. Whoo. Four climbers, four high knees. Four climbers, four high knees. You should be hands on knees, sucking breath. Yes. Come on. You're on in three, two. Let's go. Let's go. One, two, three, three, four. Get up. One, two, three, four. Come on. One, two, three, Four. Up. One, two, three, 4. You do your best. One, two, three,4. Forget the rest. One, two, three, FOUR. Low impact. One, two, three, fourth. Step in. One, two, three,four. Come on, just keep moving. Yes, you can. Yes, you can. Holy bananas. Cardiovascular endurance. Heart health. Heart health. That's what this is. You gotta work your heart. It's just as important as all the muscles in your body. Come on, it's 5, 4, 3, 2, 1. You guys, heart disease is the number one killer of women. The number one killer of women. Okay, this is good stuff. You gotta earn it. Okay, I might have given you a longer break because I'm struggling. Here we go. Staying on that left leg. Lateral bound, hop, reverse lunge, hop. You're there in three, two. Let's do it. Lateral hop, reverse, up. Consider yourself lucky that I do these workouts with you, because I feel the pain. I know when you need just those extra five seconds to catch your breath. I am in it with you guys. Doing the hard stuff right here physically sets you up to do the hard stuff. That's going to come your way all day today. Yeah. Big meeting. You crushed it. 20 minute HIIT workout, right? Toddler throws their food on the ground. You crushed it. Come on. Here's five, four, three, two, one. Ready? That final move. Two jabs, one jack. Two jabs, one jack option to add that quarter turn. Three, two. Let's do it. Boom, boom, boom, boom. I'll start center. Start center. Ready? Let's add the quarter turn. Boom, boom, up. Boom, boom, hop. Boom, boom, hop. Come on, Light on the toes, finish. You guys, this is it. I'm asking. All you got. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. One bonus move for you. Ready? One minute, one minute. Looks like this. Here we go. Plank, open up. Burpee up. Hop back, open. Your minute starts in three, two. This is it. Bonus. Hello, hello, bonus moves. We love them. Hop back, open up, hop in. Come on, Plank, rotate. Keep those hips high. Feel those obliques up. Come on. Final minute. You guys always ask for more core at the end of workouts. You just didn't know it was gonna come in the form of burpees, right? Whoo. You got this. Stay in it. You can do anything for 60 seconds. Yes, you can finish with me. You're almost there. Yeah. Come on, one more, one more. Hop back. Open in. Hop in. You crushed it. Nice work, you guys. That was tough stuff. As always. If you know Nourishment love. You know, when we say 20 minute hit, we mean 25. Always got something extra for you guys, right? Okay, quick cool down. Big inhale. Reach up nice and tall. I got up there. Heart rate come down. Grab one wrist. Reach up and over side body stretch. I'm going to keep our head above our heart because I know I'm struggling to catch my breath right now. Switch it out. I hope you are too. Yeah. Back to center. Heels in, toes out. Drop down. Find the bottom of Yogi squat. You guys, when I said this is your new go to 20 minute HIIT workout, I meant it. We have another 20 minute HIIT workout. Hands to the ground if you feel good about your heart. Four forward fold. If not, just roll up to a standing position. Walk it up one vertebrae at a time. Big shoulder rolls. One, two. Nice work. You crushed it. Come back more workouts@nourishmoovelove.com See you there.