In this 20‑minute high‑intensity interval training (HIIT) video, Rozaria Kieliszkiewicz leads viewers through a full‑body dumbbell circuit designed for beginners aiming to burn belly fat. She opens by introducing the workout’s structure, emphasizing the need for lighter dumbbells (about 10 lb lighter than usual) to accommodate timed reps rather than rep counts. The session proceeds through a rapid sequence of exercises—dumbbell swings, side‑lunges, diamond push‑ups, twisting chops, hip‑hinge swings, reverse lunges, fly pulses, cycling crunches, bench‑knee circles, push presses, cross‑body extensions, and hammer presses—each cued by a secondary voice (Speaker B) that provides countdowns, form reminders (core engagement, flat back, shoulder positioning), and motivational prompts. Rozaria interjects personal reactions, acknowledges difficulty with certain moves, and offers encouragement (“Halfway there,” “Don’t give up”). She also discusses weight challenges, noting she only has 3 lb, 10 lb, and 15 lb dumbbells, and advises viewers to adjust weight if the set feels easy. The workout concludes with a brief cool‑down cue and a promotional plug for her VIP workout library on soulfoodfitness.ca, highlighting that the paid videos are “99.9 % perfect.” The overall tone is energetic, supportive, and slightly informal, aiming to keep beginners engaged while delivering a challenging, time‑based HIIT routine.
Chapters
Hey, what's going on? Welcome to my channel. My name is Rozalia, if you don't know me. So today we are doing a 20-minute HIIT workout, high-intensity interval workout. Don't mind that, that's just some sort of distraction, some sort of noise. Um, yeah, for this workout you are going to need dumbbells. I suggest that you do not use your strength training dumbbells, but you use slightly lighter, so maybe like 10 pounds less than what you would usually lift with, so that you can maintain longer reps, because these reps are going to be more timed and not number-based. So it is 20 minutes, It's a full body, uh, HIIT workout, so enjoy it. All right, let's do it.
Seconds, dumbbell swings. 3, 2, 1, go! Start strong, set the tone for the rest of the workout. You gotta smoke it in the elbow the entire time. Halfway there. Press the hips forward when that dumbbell comes up. Keep your back flat when you swing the dumbbell. 3, 2, 1, done. Coming up next, squats to side lunge. 3, 2, 1. Begin. Step to the side, bringing your chest over the bent leg.
Oh, I see. Sorry.
Protect the back by keeping the core engaged. Lower back flat.
Midway through. Hurry up!
Don't let the chest just fold. You get more time. Get a little deeper into the lunge. Almost there. 3, 2, 1, break. Next workout, diamond push-ups.
Bear with me as I do these.
3, 2, 1, begin. Get low, elbows down to 90.
I'm getting rid of the heavy feeling. Yeah, there is no doubt.
Exhale as you press up. Halfway. 3, 2, 1, stop. Next, twisting chop.
Not my strongest exercise. Twisting chop. Oh man, this is gonna destroy me. I'm just saying.
3, 2, 1, go! Hold on that high up off the ground. Drop the legs low to engage the lower abs. Ah, good work. Halfway done. Come down slowly, resisting the pull of gravity. Lower down even slower for these last few seconds. 3, 2, 1, done. Next, abs.
We're gonna go work on that. Make sure you drink some water.
3, 2, 1, go! Send the hips back for a shallow squat, then swing the dumbbell up, pressing the hips forward. Pop those feet out, point through that knee. Hold up.
Halfway there.
Draw the shoulder blades together. Firm up the core. Almost there, finish strong.
That was sexy.
3, 2, 1, and next up, reverse folded lunge, right side.
I wasn't expecting any of this. You ready?
3, 2, 1, begin. Keep your chest high, sit low.
Your legs should be burning by now.
Switch in 3, 2, 1. Start. That weight should be getting heavy by now. Stay strong.
Okay, so flying pulses, you go way lower. I'm gonna try to do the same weight, 10 pounds. It might be a bit too heavy for me. 3, 2, 1, start!
Halfway done with the workout, you got it!
Woo!
First half done. Hold the shoulder blades together. Stay firm through the core. 3, 2, 1.
Last one. Stop.
Coming up, cycling crunches.
All right, cycling crunches, let's go!
3, 2, 1, begin! Left leg out, right knee in. Right leg out, left knee in. Oh man, awesome! This would be harder using 2 weights. Halfway. From up through the core, keep the weight above your head. Almost there, stay strong. 3, 2, 1, stop. Next. That looks like what? 3, 2, 1, start! Use those shoulder taps as fast as you can. Keep a slight bend in the elbows as She stepped it in. Move with it. Stay firm to the glutes and legs. Almost done, don't stop now. 3, 2, 1, done. Next up, bench knees circle. I'll be right back.
I didn't think I was gonna make that. All right, bend knees, circles.
2, 1, begin. Bring the leg up and out, knees stay behind you. Bring the leg 1 inch higher. Change sides in 3, 2, 1. 30. Option to flip the toes and come up into bear. Remember why you came today.
Don't give up here.
3, 2, 1, done. Coming up next, push presses. Pick those weights back up.
Push presses.
3, 2, 1, go! 3 exercises and strong.
These weights might be too hard for me, but we're gonna do it. The thing is, is that I don't have 7-pound weights. 4 or 5-pound weights. I only got 3-pound weights and 10-pound weights and 15 pounds, so you can see the problem.
Halfway.
Just have to get stronger. That's the only solution.
Stay firm to the core, tailbone tucked. If this still feels easy, your weight is too light. Three, two, one, and next up, cross to extend.
Cross to extension with legs.
3, 2, 1, go! Bring that dumbbell up and over the head, the shoulders level. If this is hard on your neck, rest your hands behind your ears.
Her movement is really sloppy.
Halfway. It's really hard for me.
It's my favorite part.
Try to count to 3.
Lighter weight part.
You can do this with 1 weight or 2. 3, 2, 1, break. Next one, hammer press knives.
Hammer press bridges.
3, 2, 1, start! Hold those dumbbells on your hips. It's like there's no space between your arms.
Halfway there.
Relax the shoulders, create space between the shoulders and the ears. Stop the tilt on your protected elbow pad. 3, 2, 1, done with your workout.
Congratulations. All right, thank you guys so much for tuning into that. Um, so you know, these workouts are obviously meant to challenge me. That's why they are posted on YouTube, because I'm not perfect with these workouts, you know what I mean? But, uh, if you guys take a look at my VIP section on my soulfoodfitness.ca website where I actually sell workout videos. Those ones are pretty much, you know, 99.9% perfect because, you know, you're paying for my workout. So do take a look at my website, oh oh oh, and you'll see what I mean. Alright, see you later. Bye.
