Heavy HIIT’ers
Print Workout Here
For those of you that love using weights, you’re in for a treat today. This one is serious, and will leave you literally dripping. All in all, you’re going to feel like a piece of fantastic afterwards, and I only need 22 minutes of your time. Let’s do this!
What you will need:
- Jump rope + the heaviest dumbbells you have on hand
Warm-Up:
- 2 minutes of jump rope
Workout: Today, you will be doing 50 seconds of work and 10 seconds rest, for a total of 4 sets
- Jump rope – If you don’t have one simulate it or so something that gets your cardio going.
- Weighted squats – Knees and toes point perfectly straight while you place the majority of your weight in your heels and get nice and low in those squats. Inhale down and exhale up!
NO WEIGTHS? That’s cool, just move a little faster and work on the depth of your squat. - Alternating back rows in table top position – With your knees separated hip distance apart and your hands directly underneath your shoulders, alternate rowing the weights to work your upper back, shoulders and core. Keep the core in nice and tight and exhale while you lift!
NO WEIGHTS? Go into a high plank (off your knees) and complete the same rowing motion really focusing on the squeeze between the shoulder blades. - Walking lunges (go back and forth if you need to!) – Moving from one step to the next (no meeting your feet in the middle unless you absolutely have to for balance) drop both knees down nice and low so you can really work your butt. Be sure you keep your shoulders in line with your hips, your abs in tight and equal weight between both legs so you’re not putting any pressure on your knees.
NO WEIGHTS? No problem! Do the lunges anyways – they’ll still work! - Chest presses in bridge pose – Lying on your back with your knees bent and your feet hip distance apart, lift your hips in the air and from there press the weights above your chest and then back down so your elbows are bent 90 degrees and the backs of your arms are resting on the ground.
NO WEIGHTS? Do push-ups instead!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
That was great! Happy Friday!
Nice! Happy Friday to you Catrina!
I’m definitely a sweaty mess after that. What a great way to start my morning!
Perfect! What a great first week of the challenge you’ve had Katie. You rock!! Happy Friday ;)
SWEAT-FEST!
Makes me want to do the happy dance!!
So sweaty and feeling amazing! Thank you!!
Perfect! That’s what I wanted!
Woohoo i did it! And it was wonderful!! Love doing weighted workouts. Thanks Ash :)
Amazing! More of those coming your way tomorrow! Good work Claire!
Done. I really loves this one, keep the weighted workouts coming !
My pleasure! I love the weights too!
Really liked that one. happy Friday Ash
Awesome! Nice quickie for your Friday. Happy Friday Jen!
If sweat was currency, I’d be a billionaire right now! This rocked!!!
Hahaha that’s unreal!! Crazy what under 30 minutes can do right?!
Love this! Next time I’ll repeat with a bit heavier. I am considering myself blessed as it is month 5 and my first set of walking lunges!
Heavier – that’s AMAZING!! So pumped to hear that. Walking lunges are incredible for you.
I’m all caught up!:) Great workout!
For some reason my workout in my email disappeared and I looked in my junk and deleated. I think this was it so I did this one. I really liked it!
Done and done! Reached my goal for this week!, wahoo !!!!!
Done .. Loved the workout.. I’m a sweaty mess
Amazing, probably my fav workout to date. Needed that. Thanks Ash!
Nice! You like the heavy weighted ones. I like it!
Sweaty mess thanks for the great workout. Have a great weekend.
Amazing work Helen! Have a wonderful weekend yourself ;)
Thanks Ash I like the weights!
My pleasure Roxanne! Glad you enjoyed it ;)
Lots of sweat for this one! Think I could go a little heavier on the weights for this exercise so will need to find some!
Oh I like that!! You can find some fairly cheap ones at Canadian tire and sometimes Walmart. Great idea!
Awesome. Love weight workouts. Ty Ash
Me too! Glad you enjoyed Pat!
amazing :)
💪👌👍
Awesome! That was an intense workout! Thanks
Intense and quick is perfect for a Saturday evening! Hood work Katie!
Wow…Sunday morning sweat fest! I loved this workout!
Look at you go! Fancy way to wrap up your weekend!
That was awesome! I am so soaked! Love the heavy weights nice change :)
Pumped you liked it!
Great muscle burn! Finally got the husband to join in…I’ve never heard so much whinning in my life! But the best part was William yelling at him to transition quicker between moves! Lol
Get out! That’s unreal that he not o my joined but whined the whole time. That makes me incredibly happy Lol. Nice work trainer William!
Done
Yeah you hit your goal! #projectapril2016
Loving the weights.
Did you get heavier ones for home Angelika? I know you were mentioning it.
I have 5 to 15 lbs at home, but if I need heavier ones I am going to do your workouts at the gym.
I need 30s for deadlifts or such.
Yeah for sure!! Good call ;)
Finally got this one done! Definitely need to get some heavier weights for next time.
Amazing!! That rocks if you want to go heavier. Check them out at Canadian Tire or Winners – great prices there for weights.
Didn’t have time for 4th set so kind of done
If your heart rate was up and you were sweating, you were done!
Loved this one!!
Awesome!! I love me some heavy weight workouts – not surprised you do after our chat on the weekend. Good work Carley!
This is an all-time fave! Loved it!
Amazing! Glad you enjoy it so much Miss Powerhouse!
Done! Better late than never. I’m glad I did it because I think this one is my favourite!
Oh nice! I love hearing that. 💪
Another good one. Thanks Ashley! I’m slowly catching up!
You’re awesome Tracy! Catching up perfectly!
Loved this one! done :)
:)
Awesome! Sweat is actually dripping off me!
Nice!! Love that!!
I loved this one! Feeling so strong!
Unreal! Loving hearing that Angela and that I still get to kick your butt!
I needed that. I am absolutely miserable this week and have moved my body every day but something about heavy weights just really clears the mind. Thank you!
Wasn’t feeling a workout today, but I’m glad I did it, I’m feeling a bit better. I struggle with my forward lunges, I always have to drag my foot up no matter how short my stride. What can I do to improve? Back lunges are fine…
Great lunge question Julie – I say stick with the backward lunges instead of the forward ones if they feel better. Personally, I prefer them too. They are easier to control, thus, easier on your knees. Alternatively, walking lunges or stationary lunges are great!! It’s hard for me to give other pointers without seeing you myself during a forward lunge, so I hope that helps!