Are you looking for a challenging 30-minute full-body HIIT workout that’s perfect for intermediate levels and incorporates weights? This routine will help you maximize your time, boost your heart rate, and strengthen your muscles without any jumping involved. Let’s dive into this high-intensity, low-impact workout that will leave you feeling energized and accomplished.
30 MIN (Intermediate) FULL BODY HIIT NO JUMPING WORKOUT – (With Weights)
Introduction
Hey there, fitness enthusiast! Are you ready to sweat it out and level up your workout game with a challenging, no-jumping HIIT session that will tone and strengthen your entire body? Grab your dumbbells, because in just 30 minutes, you can engage in a high-intensity interval training routine that’s perfect for intermediate levels, designed to push you to your limits while incorporating weights for that extra burn. Let’s dive in and get ready to crush this intense workout!
Warm Up: 30 sec with no rest
Before diving into the heart-pumping routine, it’s crucial to warm up those muscles and prepare your body for the intense workout ahead. Spend 30 seconds engaging in dynamic stretches and movements to get your blood flowing and joints loosened up.
Workout: Intervals of 50 sec on, 10 sec off
- Squats with Bicep Curls
Grab your dumbbells and perform squats while simultaneously doing bicep curls. Engage your legs, glutes, and arms in this compound movement.
- Renegade Rows
Get into a plank position with your hands on the dumbbells. Alternate rowing each dumbbell towards your hips while engaging your core for stability.
- Lunges with Lateral Raises
Step back into a lunge position while raising your arms laterally with the dumbbells. This move targets your legs, shoulders, and core.
- Deadlifts with Shoulder Press
Hinge at your hips for deadlifts and then press the dumbbells overhead for a challenging shoulder workout that also engages your posterior chain.
- Russian Twists
Sit on the floor, holding one dumbbell, and twist your torso from side to side, engaging your obliques for a strong core workout.
Finisher: 60 sec with no rest
As you reach the end of the intense intervals, push yourself through a final 60-second burst of exertion. Choose your favorite exercise from the workout and give it your all for that final burn.
Cool Down: 30 sec with 10 sec off
Lastly, it’s essential to allow your heart rate to gradually come down and prevent any post-workout stiffness. Spend 30 seconds engaging in light stretches and deep breathing to cool down your muscles.
Conclusion
Congratulations on completing this challenging 30-minute (Intermediate) Full Body HIIT No Jumping Workout with Weights! You’ve pushed your limits, strengthened your muscles, and elevated your fitness game. Remember, consistency is key, so make sure to hydrate, refuel, and rest well to maximize the benefits of your hard work.
FAQs After The Conclusion
- Can I do this workout without dumbbells?
- How many times per week should I incorporate this HIIT workout into my routine?
- Is it normal to feel sore the day after completing this workout?
- What are some suggested modifications for beginners looking to try this routine?
- How can I track my progress and see improvements over time?