Single Dumbbell HIIT Superset Workout (35 Min Class)

December 21, 2020 by Leave a Comment
Single Dumbbell HIIT Superset Workout (35 Min Class) - In this HIIT Superset workout, you'll need a single medium dumbbell. Full follow-along workout video available for free! #hiit #workoutvideo #intervaltraining

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I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Get ready to sweat!

If you love this single dumbbell hiit workout, I have a bunch of other HIIT Superset classes available to Patreon members.

Single Dumbbell HIIT Superset Class

EQUIPMENT NEEDED

In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed (low-impact modifications will be shown).

We finish class with a guided cool down and stretch.

Single Dumbbell HIIT Superset Workout (35 Min Class) - In this HIIT Superset workout, you'll need a single medium dumbbell. Full follow-along workout video available for free! #hiit #workoutvideo #intervaltraining

Workout Breakdown

01:48 Warm Up & Mobility

08:11 Single Dumbbell HIIT Workout

—Squat hold with truck driver
—Star squat jumps

—Split lunge pulse with press
—Jump lunges

—Woodchopper swing
—High knees

—Boat pose shoulder press
—V-ups (bent knees)

—Push up with weight pull
—Surfer get ups

30:43 Cool Down & Stretch

xo Nicole

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

HIIT Superset Express: Lower Body Focus (28 Min Class)

August 24, 2020 by 1 Comment
HIIT Superset Express Workout (28 Mins): Lower Body Focus | No equipment needed for this HIIT Superset class! The Express version is quicker, with three supersets instead of five. Warm up and cool down included. #hiit #intervaltraining #homeworkout

Today’s workout class is a quicker version of the HIIT Superset class I shared at the start of the month. With HIIT Superset Express workouts, you complete just three supersets instead of five, so they’re great if you’re short on time. Lower body is the focus in this one, and no equipment is needed.

If you love this class format, I have another Express class available to Patreon members (with more to come!).

HIIT Superset Express: Lower Body Focus

In this hiit superset express class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the three supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.

HIIT Superset Express Workout (28 Mins): Lower Body Focus | No equipment needed for this HIIT Superset class! The Express version is quicker, with three supersets instead of five. Warm up and cool down included. #hiit #intervaltraining #homeworkout

Workout Breakdown

01:43 Warm Up & Mobility

08:26 HIIT Workout

  • Duck Walk
  • Squat Leap, 180 Squat Jump
  • Back Lunge to Knee Drive Calf Raise
  • Sprinter Lunge Hop
  • Gets Ups (stay low)
  • Sumo Squat Jumps

22:40 Cool Down & Stretch

If you love these workout classes, get access to more by becoming a Patreon member! For $9.99/month, you get 7-9 exclusive workout classes and a monthly workout calendar.

xo Nicole

Filed Under: Bodyweight, Interval Training, Lower Body, Video, Workouts Tagged With: ,

HIIT Superset Class (45 Mins) – Bodyweight Only

August 3, 2020 by 1 Comment
HIIT Superset Class (45 Mins) - Bodyweight Only | In this 45-minute workout class, we'll prepare our bodies for hiit training with mobility and gentle cardio. You then move onto your HIIT Supersets. We end with a guided cool down. #hiittraining #fitnessclass #workoutclass #hiitsuperset

Over the last couple months, I’ve shot a bunch of these HIIT Superset classes for YouTube and Patreon. I personally love the format and think you will, too! Try this bodyweight-only version of the HIIT Superset class, and if you like it, consider becoming a Patreon member.

Your support on Patreon will allow me to continue to create workouts, and to keep them as accessible as possible. I so greatly appreciate you!

HIIT Superset Class

It’s so important to properly prepare your body to do intense, high-impact movements like with HIIT training. So in this class, we spend the first 10 minutes focusing on mobility and gentle cardio to bring the heart rate up. You want to feel good going into the supersets!

The meat of this class is just under 25 minutes of HIIT work. You’ll complete five supersets, with recovery time in between each. I have an Express version of this class that I’ll share with you all soon that is made up of just three supersets (stay tuned!).

We end class with a guided cool down. So in 45 minutes you get a challenging, sweaty HIIT workout, focused mobility work for happy joints, and a feel-good stretch.

HIIT Superset Class (45 Min) – Bodyweight Only

In this hiit superset class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.

HIIT Superset Class (45 Mins) - Bodyweight Only | In this 45-minute workout class, we'll prepare our bodies for hiit training with mobility and gentle cardio. You then move onto your HIIT Supersets. We end with a guided cool down. #hiittraining #fitnessclass #workoutclass #hiitsuperset

Workout Breakdown

See times in parentheses in the above video to jump to that section.

Warm Up & Mobility (2:05)

HIIT Work (13:29)

  • Calf Raise Low Squat – High
  • 180 Squat Jump
  • Split Lunge Pulse – Knee Drive
  • Lunge Hop Small – Explosive
  • Squat Torso Twist
  • High Knees
  • Push Ups
  • Surfer Get-Ups
  • Plank Knee Taps
  • Plank Jacks

Cool Down & Stretch (37:23)

If you have any questions about this class or Patreon, leave a comment below or send me an email (pumpsandiron@gmail.com). Again, I’m so appreciative of your support!

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Superset, Video, Workouts Tagged With: