- Duration: 34 Minutes
- Calorie Burn: 162-398
- Difficulty: 4/5
- Equipment: Dumbbell
- Training Type: Cardiovascular, HIIT, Strength Training, Toning
- Video Player: View on YouTube
Workouts like this one are among my favorite; they are perfect for busy days when you are pressed for time, but want to get in a good strength and cardio training routine and burn off some extra calories. In under 35 minutes, you get a cardiovascular challenge, a total body toning workout, and your cool down and stretch, making it the ultimate go-to option when you're craving a killer workout, but just don't have time for it in your schedule.
The dynamic combinations of the exercises ensure that you're getting a well-rounded, comprehensive workout for the entire body, and because of the compound movements, the expenditure ends up being a lot higher.
In addition to the efficiency of the total body exercises, we've also added in a round of HIIT cardio to the end of each of the strength sets in order to help bump the metabolism into full-fledged fat burning mode.
3 Minute Warm Up
23 Minute Total Body Toning Strength Workout + HIIT
8 Minute Cool Down & Stretch
Strength & HIIT Workout
We have three different groups of two exercises; we'll be doing 10-14 reps for each set. Repeat each group twice, in an AB, AB format (with a short active rest in between) before moving on to a round of HIIT; 20 seconds on, 10 seconds off, 4 times through. All you're going to need is a set of dumbbells.
All exercises are 10 reps unless otherwise noted.
Squat + Overhead Press - Kelli is using 12 lbs per hand
Ski Squat + Tricep Extension - Kelli is using 9 lbs per hand
HIIT: Lateral Jumps
Alternating Lunge + Curl - 14 Reps (7 on each leg) - Kelli is using 12 lbs per hand
Chest Press + Bridge - Kelli is using 18 lbs per hand
Calf Raise + Ventral & Lateral Raise - Kelli is using 6 lbs per hand
Deadlift + Reverse Fly - Kelli is using 6 lbs per hand
HIIT: Jump Squats
As a side note, there's no reason that a workout like this one shouldn't be difficult for literally any fitness level. If it feels too easy, you're either not lifting heavily enough to challenge yourself, or you're not pushing yourself hard enough during the rounds of high intensity interval training. If you feel yourself wondering why you're not sweating, or your muscles aren't burning, check your form, your intensity level, and the amount of weight you're lifting—and then step up your workout! No one else is going to push you, it's up to you to stay focused and present during your workout, so really dig deep, and push your comfort zones (safely, of course!).
The day after I filmed this routine, all of my muscles were at least a little bit sore. Were you sore after this workout? Would love to hear what you thought.