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30 Day Challenge Week 2: Check in With Your Coaches

Brutal Fat Burning Cardio HIIT + Dynamic Total Body Strength Training

28 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Low Impact, Strength Training, Toning
    • Equipment Dumbbell
    • Membership Free


    Fat burning HIIT exercises and strength training supersets come together to create a brutal, but fun, sweatfest in this workout that takes under 30 minutes out of your day. You can find more workouts like this in our FB 30 series (featuring workouts 30 minutes or less) or the 5 Day Challenge For Busy People: FB30 available with FB Plus. Getting in great workouts doesn't have to take hours of your day!

    Trying to get a good cardio workout in as well as getting a good strength workout can be seriously time consuming when done separately. But as always, we try to save time as much as we can with our workout routines, so we have found a way to effectively combine cardio and strength training so you can get both in without letting the quality of the workout suffer.

    In this video, we have taken various strength exercises and blended them together to create movements that focus on multiple body parts and muscle groups simultaneously. What this does is not only allow us to train upper and lower body at the same time but it also increases the demand on our cardiovascular system giving the same effect as doing a traditional cardio HIIT workout.

    Just a few sets in and you will understand why we love this HIIT cardio and strength training routine.  By using multiple large muscle groups you increase the demand on your lungs and heart to push oxygen around your body to keep those working muscles going without building up too much lactic acid. Add in the HIIT exercise at the end of each group and you have one serious fat burning powerhouse of a workout.  If you want to keep the routine low impact then just modify the solo HIIT exercise at the end of each group to take out any jumping motions.

    Workout Structure:
    3 Minute Warm Up
    Total Body Toning Strength Workout + HIIT
    Cool Down & Stretch

    Cardio Warm Up: 30 Seconds Each
    - Boxer Shuffle
    - Toe Touch Circles
    - Standing Jackknife
    - Lateral Hop
    - Lunge + Curl
    - Squat + Press

    Strength & HIIT Workout
    In this workout we will be doing two different total body strength exercises per group, repeating each group twice, in an AB, AB format.   There will be a short active rest in between each before moving on to a round of HIIT. The HIIT exercise will be done in a tabata style of 20 seconds on, and 10 seconds off, 4 times through. All you're going to need is a set of dumbbells to complete this routine.

    Reverse Lunge + Lift & Tricep Extension
    Ski Squat + Step Backs +Overhead Press
    Plank Jack Burpee

    Water Break

    Push Up + Row
    Bridge Extension + Pullovers 
    Crisscross Thigh Slap Jumps

    Cool Down & Stretch

    Calorie Burn:
    This is most definitely a hard workout, especially when you challenge yourself with the heaviest weight you can lift with clean form. Because of the use of multiple muscle groups simultaneously during the strength movements as well as topping it off with a HIIT exercise per group, this routine burns calories at a very high rate. On average including the warm up and cool down, you can expect to burn 7 calories per minute on the low end and 16 calories per minute or more on the high end.