I love this one! In this strength interval circuit workout, we’ll challenge ourselves with heavy load. You’ll need a medium and a heavy weight (doesn’t have to be a kettlebell—dumbbell will work perfect!). There’s no jumping, so it’s also perfect if you have downstairs neighbors.
This is Day 5 of our week of workouts. If you missed any, here’s what the rest of the week has looked like so far:
- Upper Body Strength Workout with Tabata Finisher (34 Mins)
- Lower Body Strength Workout with Tabata Finisher (36 Mins)
- Mobility & Stretch (22 Mins)
- Total Body Bodyweight HIIT (26 Mins)
Strength Interval Circuit Workout
EQUIPMENT NEEDED:
- Single medium dumbbell (I’m using 10lbs)
- Single heavy weight—dumbbell or kettlebell (I’m using a 20-lb kettlebell)
This strength interval circuit will take you 27 minutes to complete. There are six exercises in the circuit, and we’ll go through them using an interval structure of 45 seconds work and 15 seconds rest. At the end of the circuit set, you’ll rest for 60 seconds. In total, we’ll go through the circuit four times.
There’s no jumping, and I want you to challenge yourself with the weight you use. That being said, your best way to modify is to simply go lighter.
As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
See 1:58 in the above video for a preview of the exercises.
- Squat Cleans
- Front Lunge to Torso Twist
- Biceps Curls Lunge – Squat
- Windmill
- Curtsy to Squat Thrust
- Squat “Slams” with Pulse
Similar Workouts
If you enjoy this strength interval circuit, check out these similar workouts:
- Heavy Lower Body Strength Workout – Heavy weights, focus on lower body.
- Dumbbell HIIT Workout – 22 minutes, set of medium dumbbells needed.
- Total Body Interval Circuit Workout with a Med Ball – there is some jumping involved with this one, 18 minutes total.
xo Nicole
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