Pumps & Iron

Total Body HIIT Workout for Beginners (22 Mins)

December 16, 2019 by Nicole 1 Comment

This total body hiit workout for beginners uses the same structure as the workouts I’ve been posting the past month. It’s made up of beginner-friendly exercises and is low-impact (no jumping!). If you missed any of the previous workouts in this series:

Modification options are provided in all the above workouts, so if you’re newer to working out, don’t feel like you can only do this week’s!

Total Body HIIT Workout for Beginners

EQUIPMENT I USED

Set of medium dumbbells. If you’re a true beginner, 5-8lb weights will probably be perfect. Go a little heavier for more of a challenge.

This hiit workout for beginners 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’d recommend this one if you’re a beginner!

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 (01:23)

Squat Pulse – hold weights at shoulders, or just one weight at chest.
Alternating Back Lunge with Press – use one weight
Alternating Side Lunge Taps – make these speedy without compromising form.

Circuit 2 (09:00)

Bird Dog Crunch
Glute Bridge Pulse + Skull Crusher – use one weight or to advance it, both weights.
Bicycle Crunches

Circuit 3 (16:43)

Curl to Press
Alternating Curtsy Lunge with Biceps Curl
Reach ‘N Pull March

If you’re looking for some other beginner-friendly workouts to try, check these out:

xo Nicole

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

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.

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.