25-Minute Full Body HIIT With Weights

Quick and dirty is what I call this full body dumbbell hiit workout. And you're gonna feel so accomplished after this one. Get all my free home workouts. When you hit, subscribe to my YouTube channel or better yet, click that join button and become part of my YouTube community for more accountability, more support, and helping you reach your fitness goals. All right, team, this is one of our most popular 20 minute HIIT workouts. It's an OG workout we published a long time ago and we're refilming it to add Rachel. So there's modifications throughout this dumbbell hit and you can take it at your pace and you just make it better. I've improved the moves. It's going to be awesome. Here's what it looks like. You have nine full body hit exercises with weights. We're going to alternate strength and power. You're going to do each move for 40 seconds of work, followed by 20 seconds of rest. And you're going to repeat all nine exercises times two sets. You do it, you do it again and you're done. It's quick and it's dirty and it's effective. All you're going to need are dumbbells. I'm mostly going to be using 20 pound weight, so this entire HIIT workout going a little bit lighter because it's going to be challenging. I got 125 dumbbell for some snatches. Use whatever weights you have. I can promise it's going to challenge you either way. Are you ready to do this, Rach?

I'm excited.

She's excited. She's got modifications. If you want to keep it low impact and standing, follow along with Rachel. If you want the more advanced option, go ahead and follow along with me. Let's get our bodies warmed up so we can jump into this full body hit and knock in it out. We're going to start right here. Just standing, flapping those arms, getting a little bit of movement in the upper body. And then we're going to start from the ground up in 3, 2, 1. Starting from the ground. Up you go. Calf raise and then a tib raise. So heels off the mat, toes off the mat, heels off the mat, toes off the mat. Strengthening the ankles, calves and the tips. The front of the shin. Starting at the ground up, Getting those joints nice and mobile. Before we get into some fast twitch muscle movements today with some high intensity training. Nice. You have two more here and last one here. We're going to go side to side, tap down. So hit right, then hit left, hit right, then hit left. Nice. Just tapping the ground if you can reach it. Trying to find a little bit more depth with each squat. Getting a little bit lower, moving side to side. We're going to get you moving in all planes today. Nice. You're here for 4, 3, 2, and 1. Stand up. Just alternating shoulder sweeps to the back. Back to those upper body. Get that shoulder going through a full range of motion. You got four, three, Alternating lunges in two and one. Step back, lunge. So step back right. Step back left. Nice. Step back right and left. Driving through that front foot on lunges right. Rachel's going to offer a deadlift option. If lunges don't feel good for your knees, you can omit the lunge and give me a hip hinge or a deadlift. Today you got four, three, up to high knees in two and one. Drive it up. High knees, high knees. Get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take it nice and wide. Lateral squats. So we're going to hit side to side. So drop and drop into that bent leg. Drive off that bent knee, opening up, hitting those outer glutes, lengthening through that inner thigh. Nice. You can drop. Nice and low. Drive out of it. Nice and low. Drive out of it. Nice. You have four. Can you reach those arms out in front of you for three, two, and one? Let's go. Little lateral pushes. Now you're gonna push, push, push. Side to side. Go. 8, 7, 6, 5, 4, 3, 2, 1. Nice hamstring scoops. Kick the right toes up. Big scoop and reach up to the top. Switch it out. Big scoop and reach. Nice. Lengthening through the back of that leg. Stretching through that hamstring. Nice active and dynamic stretch. One more each side. Big reach on the left. Big reach. From here, take a nice forward fold. Hands are going to hit the mat. Step back. Find a high plank position. Hold that high plank. Shoulders or knee? Shoulders stacked over wrist. You can be on your knees or on your toes. It's up to you. You're step right foot outside right hand. Give me a nice easy twist. Gaze is going to follow. Fingertips. Drop the elbow towards the mat. Open the hips up. Open it back up. Set it down. Switch left foot outside left hand. This is a nice big hip opener. It's going to help you get lower in your squats and lunges. Open up those hips. Tap the elbow. Nice. Open it back up. Step back. 2. Push ups. Knees or toes. Take it down, up, down, up. Drop to all fours. Cat, cow. Drop the belly. Lift the chin Wag your tail. Nice. Reverse it. Spine goes up towards the ceiling. Find a nice neutral flat back. Right hand behind the head. Drop and open. Couple T spine rotations here, rotating through that spine. One more gaze is following elbow. Nice. From here, tuck the toes, knees. Hover off the mat. Engage the core. Push the hips high. Stretch through the calves. Drop the knees. Hold, hover. Push the hips high. Drop the knees. Hold, hover, drop all the way down. Left hand behind the head. Drop the elbow and open. Couple spinal rotations here. Nice work. You got one more here, one more spinal rotation. Step back, slow burpee, step ins. Just two of them. Right, left, stand up. One more and then you're going to get to the top. You're going to jack it out. After this one. Bring it up to the top. Let's jack it. Jack it. Jacks our taps right here. You've got eight, seven, six. You got it. Five, four, three, two, one. Are you warm, Rachel?

Nice and warm.

Nice and warm. Nice and quick. We are going to jump in, grab a quick sip of water. You have nine moves. We go back to back to back, knocking it out. Strength followed by power. Okay, we're going to start with an alternating lunge, clean squat thruster. All big compound movements today, hitting multiple muscle groups with each lift. So grab a set of weights, you can go through some big compound full body movements with. I'm going to show you lunge clean. You're going to alternate. So I'm going to step back, right, clean the weights up to my shoulders, drop into a squat, push overhead, take it down, step back, left, clean squat thrust. So alternating that lunge clean, squat thrust. Rachel's going to keep the weights at our sides the entire time and go through a lunge and a squat. Taking out the thruster and the clean. 40 seconds here. It's big, it's powerful. Then we're hitting the mat for push ups. Rachel's got your standing option. Are you ready, Rachel? Let's go.

Let's do it.

We start that timer and we go. Step back. Right. In three, two. Let's go. Lunge clean. Squat thruster. Take it back. Step back.

Left.

Switching sides now, Rachel's giving you a deadlift instead of a step back lunge. If lunges hurt your knees, the deadlift is a great alternative. Still a big movement. She's got a deadlift into a squat. I'm alternating a lunge clean squat thruster. Big, powerful movements today. Take it at your pace. Lunge clean, squat thruster. Here we go. Come on. You're Only going to have to do each exercise twice. Make it count. 10 seconds. Here we drop the weights, we hit the deck, we go push ups in 5, 4, 3, 2, 1. That's a big way to start. Going to take the dumbbell over here to the right. One pushup, one plank, walk, row. Rachel's got a standing press out and row, holding each head of the dumbbell. So I go like this. Pushup, walk, grab, pull, set it down, walk back. You're there in three, two. Let's go. Push up, walk, find the weight, row to the hip, sit down with control, walk back, push up chest and back. Right here. Two largest muscle groups in the upper body. Rachel's flowing through a press out. Standing chest bent over, row holding each head of the dumbbell. I'm focusing on one side at a time. Rowing just on that right arm. Rachel's got a double arm. Pick your level. 40 seconds, guys. Yes, you can. We got a big compound move coming up after this as well. Keep pushing push ups for five more seconds. 5, 4, 3, 2, and 1. Nice work. Best way to get up off the ground, Rach.

Burpees, baby.

Burpees, baby. Here with me, I'm going to take one heavier weight. I'm going to put it right between. I'm doing a burpee, alternating snatch all the way up overhead. Rachel's got just alternating snatches or cleans. We go in three, two. Let's go. Burpee. Grab it with my right hand. Snatch rack, set down, plant, step, or jump back. Grab it with the left snatch rack. We're going to move at different paces. Rachel's giving you just the snatch. I'm adding in that burpee right here. Snatches. We pulled our audience, and they said snatches are, hands down, their favorite exercise because they make you feel strong, powerful. That's what we're looking for, guys. Strength and confidence. That's what you're building right here for 10 more seconds, one rep at a time, building strength and confidence. Finish it. Five, four, three, two. And recover. Whoo. All right. Heart rate's gonna come back down. Sager deadlift curl press. Right foot forward, left foot back. Two weights if you can. One. Deadlift curl press in three, two. Let's go. Hinge at the hips, stand tall. Hammer, curl, shoulder press, recover. Coming off that big power move, there's a chance to slow it down and catch your breath. Holy bananas, right? We need those moments we can catch our breath right here. Got a strength move. Gonna be followed by a power move. We're gonna touch and go. Jack squats after this. One rep at a time. Try and go heavy here. Nice work. 10 seconds. Come on, come on. You're gonna do this side once. You're gonna do the left side. Me for four, three, two, and recover. Nice work. I'm dropping down to one weight. Touch and go, Jack. I'm going to switch hands. You don't have to. Hit up, hit up, hit up. Yeah. Talk about power. Heart rate's about to go back through the roof. Touch and go. Rachel takes out the impact. We all go in three, two. Let's go. Touch, go. Touch, go. Touch, go. Can you get the top of that head to hit the ground with control? Go. Come on. Find a pace you can stick with for 40 seconds. This is HIIT training. High intensity interval training. Strength, power. Strength, power. Go, go. 20 down, 20 to go. Come on. Yes, you can keep pushing right here. What would it look like if I said ten more seconds? Yes, you can. Go, go. Five, four, three, two, one. Whoo. Holy bananas.

Yeah. That'll push your heart rate.

One dumbbell standing overhead. Triceps with a march. One tricep extension. March right, one tricep extension, march left in three, two. Let's go. Hide it, show it. March right, hide it, show it. March left, triceps, core. Rachel's giving you a tap out instead of a march. Nice work, Rach. Yes, team. You got it. Ribs to hips. Avoid that flare. Elbows tight. This harder when your heart rate's high. Right, come on. 10 more seconds. Hands are above that heart. Keep pushing, keep breathing. You got it. Lateral squats in 3, 2. Recover and keep this one weight. I'm going to hold it at my chest. I've got two lateral squats with a knee drive. Rachel's going to take up the knee drive so it looks like this. Right, left, drive. Left, right, drive. Knee drive is optional. Toes, face mirror slightly out. Hit right in three, two. Let's go. Right, left, drive. Left, right, drive. Right, left, drive. Is this a new move? This could be a new move alert, right? This is an OG workout. We're refilming. I sleep slightly changed up some of the moves. We'll link the original in the description below so you can try it. It's the same thing. Nine moves, slightly different moves, same format. Let us know which one you like better. Ten more seconds here. In my opinion, I think we're always just getting better, but we always Love your feedback. 5, 4, 3, 2. Recover. We got two moves left. We go body weight, lateral shuffle and then a core move. This is your Power push. Lateral shuffle for 40 seconds. Raise your heart rate, then you're on the mat with one dumbbell for core. Two moves left, guys. Then we get a longer minute break with water. Lateral shuffle to your left in three, two, go. Shuffle, shuffle, hit, hit, hit. I think lateral shuffle is just a thread through all 10 years of NML by the time this video is airing. We're celebrating our 10 year anniversary this year and man, it has just been fun to watch how we've grown and changed. I think that's what's fun about refilming some of these workouts during our 10 year anniversary is to go back and look at some of the originals and just see how we've improved video quality. Added Rachel for standing modifications, right, how we've mobility the moves, right, Just how differently I train. It doesn't have to be all out hit. 4, 3, 2, 1. Whoo.

There you go.

Doesn't have to be all out hit. Every day strength training is so important, but it takes time, right? You don't just get to pick up 20 pound dumbbells overnight. I filmed this workout, I think with 10 or 15 pound dumbbells when I first started it. Here we go. One, reverse crunch. Down, up, twist, right, then twist left. We go in three, two. Let's go. Reverse crunch, twist. Back to reverse crunch. Reverse crunch, twist. Rachel's got your mod dead bug. If you want to add a dumbbell to the dead bug to challenge yourself, go for it. Twist. Nice. One reverse crunch. One twist, crunch, twist. Nice. How far can you kick those legs away from your body? Yes. That's what we're trying to do. Create that extension, make that core work. The farther the legs go out, the harder that core has to work. Work. 5, 4, 3, 2, 1. Those are your nine moves. Whoo. Water up. We are all about quick and effective.

Workouts, not messing around.

This workout is like a true OG NML workout, I feel like, because it's just like the quick and dirty.

One of my most repeated workouts on the blog. I used to do this one all the time.

Yeah, I'm wearing the blue shirt. I love this workout too. It's been a favorite of mine since having kids because. Because it's just when I need to sweat and get it done and I have 20 minutes, boom, we go. I know. Tova said she's absolutely hooked on this workout. She loves how athletic the moves are. Snatches, burpees. It's challenging, but doable because it's just 20 minutes. Can you wrap your head around that? Get through all nine moves. One more time and you're done.

You're out of here.

You have nine minutes of work left. Nine minutes of work left. Let's make it happen. Lunge. Clean. Squat. Thruster. Lunge. Clean. Squat thruster. You ready to do it, Rach? All right, step back. Right. 40 seconds in three, two. Let's go. Lunge or deadlift with Rachel. Clean. Squat thruster. Now. It's on the left. Lunge. Clean. Squat. Thruster. Nice work, guys. Lunge, clean. Down. Up. Only two times through last time. You're gonna see the this move. Make it count. Lunge. Clean. Squat. Push. Whoo. Lunge. Clean. Squat. There's a reason we call this the quick and dirty workout. Full body, multiple muscle groups, raising the heart rate. 10 more seconds in this move. Down to push ups. 5, 4, 3, 2. Recovery. Dumbbell goes over to the left for me this time. One push up, plank, walk, row on the left. Push up, plank walk, row on the left. I'll just be here catching my breath. We go in three, two. Let's go. Push up, walk and pull. Nice work, guys. Whoo. Push up, walk and row. Right. Using 20 pound dumbbells throughout this workout because it's keeping your heart rate high, right? If you need to drop weights during these hit workouts, that's okay. If you want to go heavier, use slower movements. Down, you do less reps, you go heavier. It all depends on what your goal is, right? We're going quick and dirty. Get it done today. You know what's coming, and it's burpees in three, two. You got to do one more push up, because you can swap it out for the heavier weight if you can. One burpee, one snatch. Alternate your snatch. Ready, Rage. Rachel's just got snatches or cleans. We go in three, two. Let's go. Step or jump up. Snatch, rack, load, step or jump back. Here we go. It's big, it's powerful. That dumbbell stays tight to the body. Full lockout at the top. Knees, hips, elbow. Boom. Make it big and powerful. Come on, team. 20 down, 20 to go. Let's go. Keep pushing. Right here. You got this. I know this is hard. We had someone else say, man, I know this is hard, but I made it to the finish line. These quick and dirty workouts, they were made for busy moms. Yes, they were. Three, two, one.

Yeah.

Whoo. Deadlift curl, press left foot forward this time, right toes back. Come on, you got this. Other side. Man, it feels hard. It should. Three, two. Let's go. Hinge at the hips stand tall, curl, press. So it's two different movements. This is for the hammies. Glutes, biceps, shoulders, core is activated the entire time. Hinge, hinge, hinge, curl, push.

You know, I will never forget, I used to do this workout all the time in early lockdown during COVID And I live next door to a church, and I work out with the garage door open. And a priest walked by me doing it and he shook his head and he's like, God bless ya. God bless ya. I will never forget it. This workout makes me think of that every time.

I love that. Final three, two, one. Next time you say you wanna come join me, yeah, jump in. Hey, I'm all for it. God has a purpose for you in life, and you can't achieve that purpose unless you're at your best, right? Touch and go, baby. Touch and go. Every time I want to grab water, there's not enough time. Touch and go. Three, two, let's go. Touch, go, touch, go.

Another difference having me in this video is, you might notice the rest are 20 seconds now instead of 15.

Rachel pulled my thumb a little bit and she was like, come on.

I fight for more rest time for you guys. I always do.

Hey, I'm grateful right about now for that extra rest as the sweat is pouring off my face. Come on, keep pushing. Yes, you can. Almost there. Final 10. Let's go. Finish. Whoo. Almost there, guys. Almost there. Five, four, three, two. Rest. Way to go. Triceps, march. Triceps, march. So much sweat. Whenever I do some of my original workouts, I'm like, what was I thinking? What was I thinking? Here we go. Three, two, three. Let's go. Bend, extend, march. Bend, extend, march. I don't do nearly as much hiit training as I've aged, but I am still in team camp. You need to do some hit. Need to raise your heart rate. You need to test your nervous system to keep it poppy, right? You don't use it, you lose it. That little impact creates bone density, keeps those fast twitch muscle fibers moving, keeps your nervous system firing, so when you hit 70, you're less likely to fall. We go 3, 2, 1. Whoa. So if you're wondering why you're here, that's why you're here. All right, Lateral squats. Two squats, one knee drive. We'll hit left first this time. Hit, hit, drive, Hit, hit, drive. Alright, racket. We go in three, two. Let's go. I also love drive. Right now. Hit right, left drive. It's two hits, one knee drive. How this Workout does hit all planes of motion as well in a short time frame. So, you know, when I'm going through writing a workout, I'm thinking, are we pushing? Are we pulling with both the legs and the arms? Are we moving side to side? Are we moving front to back? Are we going overhead? Are we hitting the ground? I know you guys love an all standing workout, but functional training, you get up off the ground, right? How many times a day do you get up off the ground? Functional, you get out of bed. Come on. Final five, four, three, two, rest. Lateral shuffles, lateral shuffles. Then you're on the ground for core. Three, two moves left, guys. That's two minutes of work. If you can do math, two minutes. Lateral shuffles, lateral shuffles and core. Push left in three, two, let's go. Shuffle, shuffle, hit. I'm like, I didn't miss anything, did I, Rachel?

No, I don't think so.

Did we hit all the moves? We're crushing it, team. We're moving fast today. That's the point, right? It's the point. Quick and dirty.

I can't wait to see we talk about, like, training for your 70. I can't wait to see what you're doing in the nursing home.

Oh, my goodness.

What kind of videos we're filming.

When you're 70, I'm gonna be leading those seated chair workouts. You know, if you ever did any of my knee surgery workouts, that's what I'm doing when I'm 70.

I fear you'll still be doing burpees. I think that that's what I think.

I'm gonna be the woman who sets the world record for burpees at 70 now. Yeah, let's say out there. Three, two, rest. Lateral shuffles are easier when you're talking about doing burpees, aren't they? Here we go. One reverse crunch. One seated twist. Dead bugs with rage. It's your final move. There's no bonus round, guys. Move nine of nine and you go in three, two. Let's go. Kick out, Come up. Twist. When you do an all out hiit workout like this, we don't need no bonus round. You did the bonus round. Come on. All out effort right here. Finish it. Push out, pull in, twist. Get that weight all the way outside the hip. Nice. Very intentional movement here. Using your breath to pull you back up. And twist. Inhale, exhale, twist. Nice. Final, guys. Final seconds finish. 5, 4, 3, 2, 1. Weights are down. You crushed it. We're staying on the mat to stretch rage today. I love it. Hit it all the way back. Long body stretch. After you finish a workout like that, you just get a. You get a soak in like the sweat. You just get a bask in your sweat. Big inhale, big open mouth. Exhale. Pull your right knee into your chest. Give it a nice little hug. Then take it out towards your right armpit. Yeah. Put your other hand on your heart and just feel it thumping. Doesn't that feel good? Got a strong, healthy heart today. Something to be grateful for. We talked about those, like, micro blessings. Roll out your foot. Minute you start noticing those little things, that strong, healthy heart, those two beautiful legs, the day just gets better. You notice the little stuff. Pull that knee back in, take it across your body. Keep your right shoulder connected to the mat. Nice spinal rotation here. Good for you. If you get a back crack. That feels good, right? Bring it back to center. I don't know about you, Rich, but the sweat is pouring.

Yeah.

Left knee to chest. When you stop moving is when it just starts pouring and then pull it out. I don't know. These people are talking about having saunas in their houses. The greatest detoxification is just a good sweat session. You just need to sweat right.

This feels like a sauna right now.

And you can walk up the leg, you can roll up the ankle. Reverse it. Nice. Pull that knee back in. Same thing. Other side. You're going to go for that spinal twist. Trying to keep your left shoulder connected to the mat. Nice little spinal twist. Feeling that stretch through the low back. That feels good. You earned it. So proud of you for showing up today. Hope you're proud of yourself for putting in the work. Cross your ankles, roll yourself up to a seated position. Give yourself a high five. You did it. Way to go. We'd love to see you back on the mat for another workout really soon. Awesome job knocking out that sweaty hit workout. If you loved it, hit. Subscribe to my channel. I've queued up an ab add on you might like right here. Otherwise, if you love 20 minute workouts, you're going to love this at home challenge right here. Have a great day.