30 Minute Intense Full Body HIIT Workout With Weights

Get ready to break out the weights! This HIIT resistance workout is sure to leave you sore the next day. Find a pair of medium weights that work best for you, and get ready to burn up to 400 calories! It’s three rounds, 45-second sets, and a 15-second break between each move. Are you ready? Let’s get to it! 

Round 1

Squats

Grab both weights and hold them below your chin. Keep your chest up and lower into a squat. Bring it back to the top and squat back down. 

Squats

Glute Bridge + Chest Press

Lie on your back with your legs bent and your feet below your knees. Push your hips towards the ceiling, hold this position as you hold a weight in each hand, bend your elbows, and push your hands towards the ceiling. Keep pumping that press with your hips in the air for the whole set.

Glute Bridge + Chest Press 

Jumping Jacks

Get your heart pumping with a round of jumping jacks! You know the drill – jump so that your feet push out to your sides and lift your arms over your head in time with your feet. 

Jumping Jacks

Walking Lunges

Grab a weight in each hand and start by standing at the edge of your mat. Step into a lunge with your right foot and lower your knee to the ground, complete the same motion with your left leg and turn around to repeat the sequence. 

Walking Lunges

Deadlift

This is one for the glutes! Stand tall with your feet below your hips and a flat back. With a weight in each hand, slowly lower your until your hands are hovering in the front of your calves. Bring your hips back in and lift back up to complete one rep.

 Deadlift

Knee Push Up + Push Back

Starting on all fours, lower into a push-up while keeping your knees on the ground. When you lift back up, push your hips back towards your feet.

Knee Push Up + Push Back

Shuffle Punch

Grab those weights again and get ready to sweat! While jumping and pushing your feet back and forth, punch the air in front of you for a burn that you will feel all over. 

Shuffle Punch

Sumo Squat + 2 Pulse

Grab ahold of your weight and hold them under your chin. Lower into a sumo squat, and when you get to the bottom, drop into a couple of pulses. Bring it back to the top and repeat! 

Sumo Squat + 2 Pulse

Standing Punches

Stand tall with your feet slightly wider apart than your hips. With a weight in each hand, alternate punches across your chest. 

Standing Punches

Low Plank

Get into a plank position with your toes on the floor and support your body on your elbows. Keep your core tight and hold! 

Low Plank

Round 2

Half Burpee

Drop into a high plank and jump your feet in towards your chest. Jump back out into a high plank and keep this move going until your rest.

Half Burpee 

Bent-Over Row + Triceps Extensions

With a flat back, bend at the waist and push your booty back. Slightly bend your knees, and with a weight in each hand, pull your elbows up and back. Once you’re at the top, push your arms straight back with your palms facing the ceiling. 

Bent Over Row +  Triceps Extension

Knee To Feet

Start this move, standing with two weights held below your chin. Slowly lower to the floor, one knee at a time. Step back up with each foot and keep your stance low (like a squat) for the entire set. 

Knee to Feet

Back Lunge + Bicep Curl 

Stand with a weight in each hand. Start by lowering your right foot into a back lunge. When your get back to the top, pull both arms into a curl. Alternate left and right sides until the time run out. 

 Back Lunge + Biceps Curl

Bicycle Crunches

Lie flat on your back and put your hands behind your head. Lift both legs off the ground and alternate bringing each elbow to the opposite knee. Keep your chest and legs raised the entire time.

Bicycle Crunches

Fast Toe Tap

Only one weight is needed for this move! Put one weight on the floor in front of your feet. In a standing position, take small jumps and alternate tap each foot onto the weight. 

Fast Toe Tap

Shoulder Press + Crunches

Start by lying on your back with a weight in each hand. Sit up until your chest meets your knees and push both hands straight towards the sky. 

Shoulder Press + Crunches

Inchworm + Tuck Jump

Start by standing at the edge of your mat. Bend at the waist and walk your hand out until you are in a high plank position. Walk back to your feet, stand tall, and do a quick tuck jump. 

Inch Worm + Tuck Jump

Curtsy Lunge

Hold both weights at your chest and start by lunging your left foot at a diagonal. Make you’re your lunging foot goes behind the opposite side of your body. Alternate sides until the time is finished. 

Curtsy Lunge

Jog In Place

Stand tall with a weight in each hand at your sides. Jog in place while holding your weights for the entire time.

Jog in Place

Round 3

High Plank To Toe Touch 

Start by getting into a high plank. Push your hips up and touch your right hand back to your left foot. Come back into a high plank and complete on the opposite side. 

High Plank to Toe Touch

3 Squat Jumps + Butt Kick Back

Start at the edge of your mat and carefully jump into a squat. Complete this three times and do a few kickbacks until you’re back at the starting position. 

3 Squat Jumps + Butt Kick Back

V Hold 

Grab onto both weights and sit on your butt with your leg raise and chest high. Hold this move with your weights at your chest the entire time. 

V Hold

Step Out + Shoulder Press

Start with your feet below your hips and a weight in each hand. Step out to each side and lift your hands above your head. Step back and bring your weights back to your chest. Alternate sides until the set is complete. 

Step Out + Shoulder Press

Squat Kick 

No need for weights for this move. Drop down into a squat, and when you come back up, kick your left leg out in front of your chest. Drop back into a squat, and when you get to the top, kick with your right foot. 

Squat Kick

Russian Twist

Sit back into the V Hold position and hold your weights together at your chest. Take turns alternating twists from side to side.

Russian Twist 

Fast Feet To Burpee

Start in a standing position and run in place for four counts. After, drop to the floor and do a push-up on your toes. Jump your feet back and repeat. 

Fast Feet to Burpee

Traveling Knee Push Up

Start on all fours and move your arms to the right side. Complete one push-up and then move to the left and repeat. 

Travelling Knee Push Up

Glute Bridge

Grab both weights and hold them at your hips. Lie on your back with your knees bent and push your hips up towards the sky and back down. Repeat until the set is finished. 

Glute Bridge

2 Jumping Jacks + 2 Punch Jacks

Start with two jumping jacks, then jump in place and punch to the left and the right. 

2 Jumping Jacks + 2 Punching Jacks

Workout Complete! 

Nicely done! Your workout’s done, and you’ve burned a crazy number of calories. Do a quick cool down and a couple of stretches, and get started on your day! 

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