20 Minute HIIT Workout with Weights
Print Workout Here
Let’s shape those arms and legs for summer ladies – so suck it up sally and WORK HARD. Today, I need 16 minutes of your time (20 with warm-up). Let’s do this!
What you will need:
- A set of weights
Warm-Up:
- Jogging on the spot + burpees + jogging on the spot + jumping jacks
Workout: We have four exercises to do, and we’re going to do them for a total of 4 sets to complete a 16 minute working sweat session (20 including the warm-up).
- Diamond Jumps – Jump as high as you can so you can click your heels together! Be sure to land even lower and softer than normal when you jump nice and high, so you’re super gentle and on your joints and can walk like a superstar when you’re 80 years old.
Modification: Skip the jumps if your knees need a break and alternate lifting your foot up towards the opposite inner thigh after every squat. - Stationary lunge with shoulder presses – Hold your right leg forward in a low and static lunge, while you press the weights above your head to work those shoulders. Keep the abs in tight and really watch your form here! Front knee doesn’t go past the toes, and both knees stay bent 90 degrees.
- Stationary lunge with bicep curls – Same as above with your left leg in front and bicep curls with the weights instead of shoulder presses.
- Alternating back rows in plank or table top position – With your hands directly underneath your shoulders and your hips in line with your shoulders, keep those abs nice and tight while you alternate ‘rowing’ the weights up to squeeze the upper back.NOTE: If you don’t have weights – don’t worry! You can still do this workout and benefit largely just using your body weight. Hold the lunges down low and squeeze the back rows without the weights to get your upper back contraction.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Seriously sweaty! My workout partner today was Leonardo from the TMNT! He especially loved the diamond jumps
Haha 8 year old Ashley would seriously love that!’
short but intense! i’m super sweaty!
Unreal!!
INTENSE!
💪
Crazy sweat. Diamond jumps are tough
Yup! I would have to agree!!
Sweat is dripping!
Yahoo!! And you’re still on holidays aren’t you?!
Wanted to go off the beaten path and do a newer workout…..holy shit balls!
Good work Michelle!!
Holy shit balls lol
This is totally going to come out the wrong way, but I love that you had a hard time with it… it is a good reminder for me on days like yesterday where I was having a shit day, I had bad internet connection and wanted to say screw it, but instead I did what I could and promised myself I would try another work out tonight and I’m glad I did! Thanks Ash for always keeping it real ;)
You’re awesome Mandy! Love hearing this and honestly it’s all about “the real girls approach to a badass body” I’m no superstar but do my best to stay strong and healthy. That’s all I want you ladies to do so way to stay committed yesterday even when you didn’t want to
Done. Aggression/stress …working it out.
Love that! It’s the most natural way to beat stress!
Choose to repeat….wanted some arms since my ass is hurtin from yesterday’s workout!
Good call Jen! Now both your upper and lower body will hurt! 💪
I just got sweaxy with this bad boy and OMG.. awesome workout ! Thanks Ash !
That’s unreal! I wonder how you’re feeling a day later now 👍
Great sweat session, Duane even did this with me….
Get out! That’s flipping incredible! Love hearing that. High five to you both ✋
Not gonna lie I’m feeling a little sore today but in a good way ! ;)
Did this badboy as an extra today. Sweaty betty!
Look at you go! Well done lady!
That was a good one!
Beauty! Glad you liked it!
This one kicked my butt this morning! Diamond jumps are tough!
They are tough!! So pumped you got one in and didn’t let the faulty link give you an excuse….but now there’s another one waiting for you!!
That was tough! But I got a great sweat going!
Nice work lady! Have a great day!
feelin sweaty and a bit sore but feels good.:)
Funny how being sore can be so rewarding!
I was also feeling weak today – had to take an extra 10-15 seconds between rounds to recover!
Hey we all have those days! I’m glad you listened to your body and took the rest you needed to come back stronger. Make sure you double up on that vitamin C in case you’re coming down with something. ‘Tis the season!
Wow this is a sweaty workout. Thanks for the challenge. Switched out diamond jumps for squats my back was feeling weak. Thanks Ash.
Glad you listened to your body Ash, not the nicest way to spend your bday…with a tight back! Hope it’s better!
Hated/loved those diamond jumps the first time I did it and hated them again today!! Thanks for kicking my butt!
Done
Happy Hump Day
Right back at you Jen!
Done! I feel like I need an extra push right now. I’m finally on the right days, at first I could see changes muscles starting to show. I tried on some older clothes on the weekend and was hoping for a better fit than I got. Now muscles are tighter how do I get rid of some of the fat on top of them????
Roxanne if you’re seeing muscle this is awesome! Your metabolism has increased and if you pair this with healthy eating the later on top will come off. Just keep at it woman…you’ll get there!
as the day went on, I could barely walk from yesterdays class…. those diamond jumps helped for the time being… but I can guarantee ill be twice as sore tomorrow!
Haha that’s awesome! I’m so glad you’re feeling better and back at it Jess!
Squeezed this one. Had to pick the shorter of the two tonight! Nicole is up tomorrow!
Nice work! April you truly ate amazing how you squeeze these in your busy week.
Tougher than I thought it would be – happy it was short!
I like them tough and short too! Best way to really push. Imagine doing that for an hour…nope! Lol
Done! Wow….still sweating!
Beautiful! You’ll have a nice glow today!
I found that particularly tough but I’m glad that I forced myself to finish it. Thanks for the great workout.
Good for you! Must feel good. Love keeping them short and intense.
Today was a weak day was not wanting to workout but got it done! (Did Fridays workout Monday and mommy fit Wednesday, Mondays workout Tuesday an now today’s) time for a break day lol. Thank god lol
Haha yes Ash time for a day off! Sounds like you’ve worked hard! Ready for vacation! Lol
Feeling great after this, just what I needed after a rough week. Thank you!
Amazing! Glad to hear it!
loved this arm burner
Awesome sauce! Work those pipes!
Wow wow wow!!!
Haha amazing! Pipes McGee!
arms are feeling that one! Done!
Perhaps drinking for water from a straw later on lol
Wow you weren’t kidding…that was pretty tough for a quick workout! Have a good night!
That was a tough one.
Good, I like hearing that lol
those diamond jumps get me everytime!
That means I should do more of them right!? Lol
Trying to play catch up after a rough week. This was a great way to get me back on track – thanks!
Awesome to have you back. Hope it helped to set you up for a strong week to come ;)
Done! Thanks!
Anytime, Allison!
Hot damn that was a tough one! I took the modifications, but I still have sweat dripping between my boobs !!
That’s amazing! Hahaha. Awesome work, Julie.
So nice to have someone doing the workout with me—-even a screen person! Have been doing Ash’s workouts for the last two weeks from printed ones in an outport in Newfoundland. Those Diamond jumps are tough
I’m glad these workouts make you not feel alone – that’s what we love to her!! Funny, I just did diamond jumps this morning, and oh my, they never fail to kick my butt!