Interval Training

Total Body HIIT Workout (Kettlebell + Dumbbells)

December 9, 2019 by Nicole Leave a Comment

You all seem to be loving this structure, so I’ve got another total body hiit workout for you! You’ll need a kettlebell and a set of dumbbells for this one. And if you missed the others in this series:

Total Body HIIT Workout

EQUIPMENT I USED

Kettlebell. Use whatever weight you normally swing.
Set of medium dumbbells. These are going to mainly be for shoulder exercises, so you might want to go a little lighter than your normal “medium.” I’m using a set of 8lb weights

This totaly body hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

I also have a guided cool down on my channel that I highly recommend post-workout.

Workout Breakdown

See the times for a preview of each exercise and how to modify.

Circuit 1 (01:34)

High Pull Squat Jump
Low Squat Figure 8
Kettlebell Swings

Circuit 2 (09:17)

Curl, Raise, Rotate, Press
Squat Jump Press x2
Back Lunge with Front/Lateral Raise

Circuit 3 (16:50)

Hollow Hold, Sit Up Twist
Sprawl Sumo Squat
Push Press Jumping Jacks

Hope you enjoy this total body hiit workout! Next week I’m going to share a beginner-friendly workout using this same structure. And if you haven’t already, be sure to subscribe to my YouTube channel. 🙂

xo Nicole

Links to equipment are affiliate.

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Kettlebell, Video, Workouts

Dumbbell HIIT Workout (Total Body, 22 Mins)

December 2, 2019 by Nicole 1 Comment

Hope everyone had a great Thanksgiving! We’re cranking along in this hiit workout series (I have one more coming next week, too). Today’s 22-minute dumbbell hiit workout is total body and uses the same structure as last week’s. If you missed that one, here are the two other workouts I’ve shared in this series:

Dumbbell HIIT Workout (Total Body, 22 Mins)

EQUIPMENT I USED

Set of medium dumbbells. I’m using a set of 10-lb weights. You might want to also have a single heavier weight on hand for a couple of the exercises (the hinge drop in particular) and a set of drop weights. I have a set of 8-lb weights on hand as well for this one. All that being said, if you’re short on equipment, everything can be done with just that one set of medium weights.

This dumbbell hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

I also have a guided cool down on my channel that I highly recommend post-workout.

Workout Breakdown

CIRCUIT 1 – See 1:39 in above video for a preview of the exercises and how to modify.

Squat Jack with Obliques Scoop
Bear Plank Jump x2 Row – If it bothers your wrists, move hands to floor for plank jumps and then grab weights for rows.
Jump Lunge Torso Twist

CIRCUIT 2 – See 9:44 in above video for a preview of the exercises and how to modify.

Alternating Hammer Curls
Sprawl to Weighted Squat Hop
Weighted Full-Body Crunch

CIRCUIT 3 – See 17:15 in above video for a preview of the exercises and how to modify.

Hinge, Drop, Squat Hop
Skier Swings
Low Squat Side Step & Press

xo Nicole

Link to equipment is affiliate.

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Video, Workouts

Resistance Band HIIT Workout (Total Body, 22 Mins)

November 25, 2019 by Nicole 1 Comment

Resistance Band HIIT Workout (22 Mins, Total Body) - This resistance band loop workout is broken up into three HIIT circuits. Video included so you can follow along at home! #hiit #workout #hiitworkout #intervaltraining #resistanceband #athomeworkout

This total body resistance band hiit workout is broken up into three mini circuits and will take you 22 minutes to complete. It uses the same structure as last week’s bodyweight hiit workout. I got a ton of positive feedback about this workout structure, so I’ll continue with a dumbbell and kettlebell version in the coming weeks! 🙂

Resistance Band HIIT Workout (Total Body)

EQUIPMENT I USED

Resistance band loop. You’ll want a resistance band weight that is “medium” for you. If you’d like, you can have a second, heavier resistance band loop on hand as well. For the first circuit, we’ll have the resistance band around our thighs and you can go heavier with those exercises. For the second and third circuits, you’ll need a slightly bigger range of motion out of it, so I’d go “medium.”

This resistance band hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

All three circuits are total body, but the first will focus more on lower body, while the second will focus more on core, and the third is really going to challenge your shoulders.

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

I also have a guided cool down on my channel that I highly recommend post-workout.

Workout Breakdown

See times below in the video for a demonstration of the exercises and how to modify them.

CIRCUIT 1 (01:35) – resistance band loop is a couple inches above your knees.

Squat Jack – Plank Jack | Keep your feet wide as you hop between the squat and plank position.
Side Step x2 – Squat Jump
Bear Plank Pulse x2 Hydrant | Pulse knees out wide twice, then do a hydrant on each side.

CIRCUIT 2 (09:46) – resistance band loop is around your feet.

Squat to Standing Bicycle Crunch
Mountain Climber Marches | Try to touch knee to elbow on the mountain climbers, one each side. Then march down to forearms and back up to high plank.
Crunch Abductions | Crunch elbows to knees, and press your legs out wide in hollow-body hold.

CIRCUIT 3 (17:24) – hold resistance band in hands then place a couple inches below wrists.