This 30 min hiit workout is the last of this 30/10 series that I’ve been running with for more than a month. If you love this structure, check out last week’s which requires no equipment.
30 Min HIIT Workout with Weights
EQUIPMENT YOU’LL NEED
- Heavy kettlebell (I’m using 20 lbs)
- Set of medium dumbbells (I’m using 8 lbs)
This 30 min hiit workout (28.5 minutes to be exact) is broken up into three mini circuits. In each circuit, you’ll get three exercises. You’ll go through them four times, alternating between the left and right side of your body. So in total, you’ll complete the circuit twice on the right and twice on the left.
The interval structure is 30 seconds of work and 10 seconds of rest. After each set, you’ll rest for 30 seconds. After each completed circuit, you’ll rest for 60 seconds. If you need more recovery time and are following along with the video, just hit pause!
As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. Here are two guided warm ups you can choose from (or do your own!):
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
For a preview of each exercise and how to modify, see the noted times in the above video.
CIRCUIT 1 (02:18)
- Lunge Hop Row
- Curtsy to Low Squat
- Deadlift Tap
CIRCUIT 2 (12:43)
- Chest Press x2 Glutes Bridge
- Crossbody Mountain Climbers x4 Toe Touch
- Hammer Curl x2 Fly Rotation
CIRCUIT 3 (22:40)
- Shoulder Press Lunge Press
- Burpee Knee Drive
- Squat Cleans
Hope you all enjoy this 30 min hiit workout! I’ve been posting a lot of these 30/10 interval workouts, so I’m going to switch it up next week. New year, new workout structure. 😉
xo Nicole
Speak Your Mind