This workout serves as a shorter FREE “companion” workout to its parent workout, Weighted HIIT Strength & Power Circuits with Core Finisher, but also serves as a great standalone, quick workout.  

Focus & Benefits: This short routine is packed with fun and sweat! It is the quick spinoff version of the equally “spicy” Weighted HIIT Circuits with Core Finisher workout. As in the original version, the light to medium added resistance in this fast-paced HIIT (high intensity interval training) routine includes exercises with elements of power, cardio, strength, and balance. Short bouts of intense training help gradually improve our VO2 max, improving our bodies’ ability to utilize oxygen during a workout and thus boosting overall performance and health.

Equipment: You’ll need at least one set of “light” to “medium” weights relative to the combination exercises and weighted core work included in this workout. Because we’re aiming for high reps during each 30-second working interval of the HIIT circuits, you will not be using your heaviest weight loads but will instead shift your focus to efficient control of the weights at a quick tempo. For the core finisher we take our work to the mat with a singular weight and exercise, shifting our focus to core stabilization to improve foundational strength. 

Tips & Helpful Information: Preview the exercises before starting the workout (you can read them below or skim the video!) to get an idea of the types of movement patterns included in the routine. Consider your weight choices for each exercise and think about exercises for which you’d need an alternative so that your brain is ready to listen for cues/tips while I’m taking you through these pre-identified parts of the workout.

Difficulty & Modifications Explained: This routine is rated as a level 4 due to the coordination and skill required to complete the power-driven combination exercises as well as the overall physical demand of the routine. Slow down the tempo of exercise execution, decrease or omit your weights, and/or segment any of the combination exercises into distinct, separate moves (pause between elements) to decrease the challenging power element.

Closing Notes: Although relatively short, this routine is challenging and effective. Push the pace - you just might surprise yourself! 

Enjoy! 

Workout 
Warm-Up: 30 sec per exercise, no rest (3:00)
-Hip Openers 
-Squat + Overhead Press with Calf Raise
-Good Morning’s + Alt. Knee Drives 
-Alt. Pendulum Lunges with OH Arm Swings 
-Squat Thrust 
-Jumping Jacks

***30 sec off***

My Weights (not a recommendation, just a reference):
-Light/Medium: 15 lbs. (6.8 kg) 

HIIT Circuit #1: 30 sec on / 15 sec off / 2 rounds (~3:00)
-Alt. Reverse Lunges into Clean + Forward Lunge (keep weights racked) 
-Thruster + Push Press 

***Water Break #1***

HIIT Circuit #2: 30 sec on / 15 sec off / 2 rounds (~3:00)
-Blastoff Weighted Squat + 6 Reciprocal Rows 
-Deadlift + High Pull 

***30 sec off*** 

HIIT Finisher: 30 sec on / 30 sec off / 3 rounds (2:30) 
-Narrow Squat + Clean + Push Press 

***Water Break #2***

Weighted Core Finisher: (1 weight) 20 sec on / 20 sec off / 3 rounds (~2:00) 
-Full Plank: Weight Drag 

Cool-Down:  approx. 30 sec per stretch (approx. 3:00)
-Kneeling Runner’s Lunge/World’s Greatest Stretch - R 
-Kneeling Hamstrings Hinge Stretch - R 
-Kneeling Runner’s Lunge/World’s Greatest Stretch - L
-Kneeling Hamstrings Hinge Stretch - L
(Seated) 
-Chest Opener Stretch + Wrist Rotations
-Tree/Knee Hug (rounded spine)