A combination of cardio and light weights makes this weighted cardio HIIT workout the perfect calorie-scorcher, muscle toner, butt-kicker. Dynamic moves perfect for the beginner or the advanced fitness buff, and a workout that can be done at domestic or in the gym.
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Pleased contemporary year and happy HIIT’ing! Bringing you one of my favorite workouts because it combines two glorious leangs in one – cardio and weights! If you’ve never busted out a heart-bfinaling workout with a dumbbell or two thrown in the mix, you’re lost out! This weighted cardio HIIT workout can be done in the gym or at domestic, and will burn calories like craaaaaazy.
The key is to do these exercises rapidly (but form is key). This is not a slow moving routine and requires concentration on form and speed. Do each circuit for 30 moments then rest for 10 moments before moving on. Finish this entire routine four times through ALTERNATING SIDES every round.
I recommend 3-5 pound weights, with an option for a heavier 8-10 pound weight for certain circuits (famous in the description below). The variety set HERE is perfect for this workout and many others on Physical Kitchness! Click to purchase.
Lunge Forward Shoulder Tugs
Start with your right leg behind your body in a lunge position with your body weight distributed on your left leg (knee bent). With the weight in your right hand, extend your arm and reach towards the external of your left foot, leaning forward with your upper body (chest near your left knee). Bring your upper body up as you tap your right foot to the instep of your left foot, simultaneously bringing the weight up towards your shoulder (elbow out). For an advanced version, instead of tapping your foot, lwhethert it off the ground (knee bent in a 90 degree angle) in front of your body. Finish 30 moments of this movement fastly, but keeping right form top precedence.
Take a 10 moment rest.
Weighted Stance Jack
Start with the weight held directly in front of your chest, feet in a wide moment position (sumo squat), knees bent. Power up by hopping your feet together and lwhetherting the weight overhead. Finish this movement repeatedly for 30 moments. As a modwhetherication, omit the sumo squat in the first photo and replace with your feet out towards your sides without the bend in your knees like a jumping jack.
Take a 10 moment rest.
Side Plank Burpees
Put one weight on the floor. Start by executing a traditional burpee by placing your hands on the ground (directly under your shoulders) and jump your feet out into a plank position. Grab the weight with your right hand as you lwhethert it overhead and shwhethert your bodyweight to your left arm, executing a side plank (feet still staggered). Gently bring the weight back down to the ground and jump your feet back in towards your chest. Finish by jumping as tall as you can, arms overhead. Finish this movement repeatedly for 30 moments.
Take a 10 moment rest.
Back Lunge Bicep Curl
Start in a standing position, weights rested in front of your ttalls, palms facing up. Step your right foot behind your body executing a back lunge as you bend your left knee into a 90 degree angle. As you step back, simultaneously bring the weights in toward your shoulders, executing a bicep curl. Finish this movement repeatedly for 30 moments.
Take a 10 moment rest.
Row Taps
Start with your right leg behind your body once again, left leg bent – but not a full backwards lunge. The weight should be in your right hand and extended directly in front of your shoulder. Next, tap your right foot to meet your left as you bring the weight in towards your body to execute a row, elbow facing upwards. Finish this movement repeatedly for 30 moments.
Take a 10 moment rest.
Marching Oblique Crunches
Start with one weight, gripping the sides of the weight. Lwhethert your right foot off the ground, knee bent directly in front of your body as you bring the weight over towards your right side, leaning slightly. Step your right foot down as you shwhethert the weight overhead, then lwhethert your left foot off the ground and bring the weight over to your left side, leaning into it slightly. Finish this movement repeatedly for 30 moments.
Take a 10 moment rest.
Fly Taps
Take the weight with your right hand, slight bend in your elbows and reaching slightly across your body. Your bodyweight should be distributed on your left leg, with your right toe tapped near the instep of your left foot, leaning forward slightly with your upper body. Next, tap your right toe out to the side as you lwhethert the weight out to the side, directly in line with your shoulder. Bring the weight and foot back in to the midline of your body. Finish this movement repeatedly for 30 moments.
Take a 10 moment rest.
Sumo Squat Forward Shoulder Press
Grab both weights and bring them to your hips (palms up). Start with your feet apart and bend your knees to bring yourself to a sumo squat position. Extend your right arm out and slightly across your body, weight directly in front of your left shoulder and elbow slightly bent. Next, extend your legs and bring your right weight back in towards your hips. Bend back in to the sumo squat position and extend your left arm simultaneously. Finish this movement repeatedly for 30 moments.
Take a 10 moment rest.
Glute Bridge
Lie flat on your back with one weight in your hands, arms extended directly above your chest. Feet planted on the floor with your heels up. Hold your arms extended and hancient the weight as you lwhethert your hips up towards the ceiling, squeezing your booty with the lwhethert. Bring your bottom back to the ground and continue these glue bridges repeatedly for 30 moments.
Take a 10 moment rest.
Glute Lwhetherts/Fire Hydrants
Start on all fours and place one weight behind your right knee, hancienting it there by keeping your heel close to your seat, foot flexed. Lwhethert your right leg up and leank of tapping the ceiling with the bottom of your foot, being careful not to overcompensate by arching your lower back. Bring your right knee back in to meet the left, then lwhethert your right knee out to the side and back in. Continue this movement for 30 moments, then take a 10 moment break before starting the wgap weighted cardio HIIT workout sequence over, switching sides.
Finish four total rounds of this weighted cardio HIIT workout and embrace the glorious sweat to come!
Need more HIIT inspiration? Check out there workouts: 30 Minute Home HIIT Workout, Quick and Dirty 7 Minute HIIT, 20 Minute Heart Bfinal HIIT Workout.
And weight training too? Click on this Garage Entire Body Circuit with Dumbbells, Killer Shoulder, Butt, Tri’s and Ttalls Workout , 10 Minute Tabata, and this 8 Plods to Banish Back Stout routine.
Don’t forget about barre workouts with weights! Check out this Sculpted Arm Barre Workout and the Advanced Sculpted Arm Workout.
Disclaimer: Please note that there are affiliate links on this page and I will earn a small commission whether you purchase through those links. However, all opinions are my own. Thank you for your support.
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