We hit the total body in this workout, pairing an upper body exercise, lower body exercise, core exercise and cardio exercise in each circuit!
⭐THE WORKOUT: 35-Minute Full Body HIIT Circuit ⭐
► EQUIPMENT: Medium-to-heavy set of dumbbells (we’re using 10, 15 and 20 lbs in this workout).
► INSTRUCTIONS: Follow along with the FULL BODY HIIT Circuit Workout above!
It looks like this:
✔️ 3 Circuits
✔️ 4 Exercises per Circuit (Arms, Legs, Core, Cardio)
✔️ Timed Intervals of Work (perform each exercise for 40 seconds of work, followed by 20 seconds of rest)
✔️ Repeat Circuit x2 Sets
►Workout Outline:
1️⃣ CIRCUIT ONE: CHEST/SHOULDER + LUNGES
1) Upper Body: Push Ups (20 Seconds) + Kneeling Shoulder Press (20 Seconds)
2) Lower Body: Split Squat R/L
3) Core: 3-Second Lunge Hold + DB Press Out + 3-Second Balance Hold R/L
4) Cardio: Runner Lunge
Repeat x2
2️⃣ CIRCUIT TWO: BACK/BICEPS + SQUATS
1) Upper Body: Back Rows (20 Seconds) + Bicep Curls (20 Seconds)
2) Lower Body: Staggered Deadlift + Clean Squat R/L
3) Core: Staggered Woodchop R/L
4) Cardio: Lateral Bound + Dumbbell Pick Up
Repeat x2
3️⃣ CIRCUIT THREE: TRICEPS + LEGS
1) Upper Body: 1.5 Overhead Tricep Extensions
2) Lower Body: Lateral Squat
3) Core: 3 Side Plank Crunches + 3-Second Side Plank Hold R/L
4) Cardio: Lateral Lunge + 2 High Knees R/L
Repeat x2
►TIME STAMPS:
00:00 Introduction
01:15 Warm Up
06:30 Circuit 1
15:15 Circuit 2
24:10 Circuit 3
32:55 Cool Down
► FITNESS LEVEL: Intermediate with modifications offered for ALL fitness levels!
► PREGNANCY-FRIENDLY: Yes, if you’re up for a challenge with modifications. Slow down the moves as needed, drop weights, hit pause and take the low impact options as needed. I filmed this workout in my second trimester of pregnancy.
❤️ Find this workout on the blog: https://www.nourishmovelove.com/30-minute-hiit-circuit
🎶 Cue up your favorite music, press ‘play’, and let’s knock it out! Here’s my workout playlist: https://spoti.fi/32fRMuK
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⭐️ MORE of My MOST POPULAR Full Body Workouts on YouTube:
►40-Minute Full Body Athlete Workout – https://youtu.be/GyfVxqJTIlA
► 30-Minute Full Body Strength Workout — https://youtu.be/XSrnEWzJdS0
► 30-Minute Full Body Circuit Workout with Dumbbells — https://youtu.be/L8Fbfx-Uv6I
► 20-Minute Full Body HIIT With Weights — https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout — https://youtu.be/rTC3-TltvbE
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⭐FAQ’s + TRAINER TIPS:
►How often should I do this workout?
It all depends on your current fitness routine and goals. I suggest 2-3 strength training workouts per week and 1-2 HIIT workouts per week.
Try adding this workout to your workout routine once a week (as a full body HIIT workout).
A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
►🤰Is this workout Pregnancy-Friendly? Yes! I filmed this workout in my second trimester, but you might need to modify more as your pregnancy progresses. Slow it down as needed and add an incline to all planks, push ups and burpees.
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