HIIT’ing it with Weights
Print Workout Here
Grab your weights and follow me through this whole body workout in only 23 minutes of your time! Let’s do this!
What you will need:
- Dumbbells
Warm-Up
- Side-to-side step + burpees + side-to-side step
**Do one minute of each exercise
Workout – 45/15
- Squat with bicep curls – With your feet separated hip distance apart, do a nice low squat and then complete a bicep curl with both elbows remaining tight against your rib cage.
- Alternating backward lunges with a shoulder press – Hanging on to one weight with both hands, alternate your legs backwards into a lunge while lifting the weight above your head at the same time. Make sure you biceps come right beside your ears while lifting…not behind your ears or you’ll place pressure on your lower back.
- Bent over back rows, right side – Bend your left leg 90 degrees and then rest your left elbow on top of it. Take your right leg back far enough so you can keep you back nice and flat while you use your right arm to ‘row’ up the weight and squeeze those shoulder blades together for a nice upper back exercise.
- Bent over back rows, left side – Same as above on the opposite side.
- Chest presses in bridge pose – Lying on your back, with your feet separated hip distance apart, and your hips high in the air, complete chest presses with weights in both hands by bending your elbows 90 degrees and then pushing them directly above your chest.**Complete these 5 exercises without a break for 4 sets total.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley
Great change with weights. Thanks Ash :)
I have lots of these coming up this year. I think you’ll like it!
Great workout Ashley, thanks!
You’re more than welcome Allison!
Loved it without the weights!! Such a great stat about the heart rate and running – thanks so much again!
This can definitely kick you ass without the weights. Great work Tami!
This was awesome, I am digging this just weight workout! Thanks Ash!
Take today off so you’re good to go tomorrow!
More thyroid assisting exercises please! Very interesting info about that!
Yes of course! Basically any inversion you do that brings your head below your heart sends more blood supply to your thyroid gland. Google yoga inversions and you’ll get lots of idea ;)
Loved the weight workout – but NOT the burpees!
Haha I need to get you that tank I have that says “buck furpees”
Woooo I’m back – feels good to work out after being sick for a few days. I LOVE the weight training ones!
Yay so happy to see you back on here lady!!!! Glad you’re feeling better and strong with weights ;)
Amazing workout! I love the reminders to stay in the moment…I need those!!!
I am so amazed you can find the time to workout with little Benny! You rock!
Oh good!! Happy to remind more. It is important! Good work Patricia ;)
Done! I had extra weight because when I would do bridge with overhead press Charlotte would sit on me so I had to lift up an extra 25 lbs with my hips!
That’s awesome…Charlotte knows best lol
Liked the use of hand weights!
Does leave you feeling strong right?!
Love with workouts with weights also:) Great start to the day!!
Awesome! Definitely one of my favorite ways to sweat too.
Didn’t have weights so I used liquor bottles LOL! I felt real classy.
Haha now that is creative!! Love that!!
done! thank you! :)
No problem!
That was a good one. Thanks Ash
Amazing!! You’re welcome
Tough but good! My legs feel so much better……for now. Stay tuned. Hahah!
Haha lovely!! It’s kinda nice to be sore…you know you worked hard!
my arms were burning! Thanks for the great workout.
My pleasure! Glad you enjoyed the weights!
Got er done!
Haha awesome!! You rock Rita!
that was a “tank top arm” workout!
Exactly what I was going for!!!
That burn felt good! Thanks
Weights can do that!!
Loved the weights! Great workout. Thanks Ash!
I’m not surprised….you always seemed to love those weighted strong ones!
Good morning workout! Thanks Ash:)
Amazing!! Enjoy your day Andrea!!
Liked the addition of weights to the workout… Definitely needed that!
Perfect!! I’m glad ;)
Another great start to the day!!
Thanks.
You’re loving these early morning workouts! I’m impressed!
Done!
Beauty!
“Love” is such a strong word. They are out of necessity – kids activities are every evening so Mama gets moved to 5:30 am . I am missing the gym classes, but will give it my darndest for Saturday am!!
Hard but good
Beautiful combination!
That was so necessary this morning. Thank you so much for the energy boost! Great workout. Loved the info about the thyroid! Thanks:)
Yeah I love stimulating that! I should do more on it.
All done
DONE!!
BOOM!
Done. Thanks!
My pleasure!! Happy Friday!
Liked that one :)
Perfect! Glad you enjoyed it!
done
This was good!! Gotta burn off some calories before partying tonight :)
You’ve been working hard…hope you enjoyed yourself’
SOAKED! had to pause for a sec and grab a fan I was boiling…. Awesome now on to number 6!
Haha I love that!! Getting sweaxy!
Done. Really liked using the weights!
Beauty!
Really nice workout to get back into things slowly. Looking forward to getting caught on with all my workouts that I have missed since May 12.
That’s awesome Dawn! So great to have you back 👍
Good in-between workout :)
Awesome weekend sweat session!’
Hi Ashley,
This is round two for me for the 2014 workouts. Loved the weighted one.
I just came back from Newfoundland. We don’t have internet there so I did screen shots on my ipad of the counting workouts (drop sets, etc) and did boot camp by the ocean. My family was amused that I packed a weight in my carry on. Didn’t disrupt my routine at all. I need this for exercise AND stress relief.
Sandra
Hey Sandra!
This was such a great note to receive today. You’re so dedicated that you got creative and found a way to workout while traveling, love that! Matt and I have been traveling the past 10 days and he’s been laughing at me working out as well. That’s what we fit chicks do though! So good for the soul.
Thanks for sharing and enjoy the rest of your holidays before school starts up again.
Ashley
Did this one today. Need more of these in my life, I feel supercharged!!!
Haha nice work!! Perhaps you’re feeling like your Superhero profile pic?!
Finito!
Beauty! You rock Jess!
last set was shaky…but done…
Shaky means you were pushing hard and ready for some food. Awesome work!
Loved this workout!!!
Awesome! It is pretty powerful!
Done! Going to have to step up my workout wear. Charlotte was doing squats in a princess dress….diva
Michelle I am so damn impressed with how much of a vengeance you came back with this challenge. Love it! If you dress like Charlotte in a princess dress for this please take a picture! Haha
This one was a killer this morning but love the weighted workouts!! Feeling awesome!
Amazing! I thought you would! Great work Bobbi!
Love coming back to workouts I’ve already done! It helps me really see how far I’ve come especially on days I’m feeling crappy about what I see in the mirror! Thank you for continuing to motivate and challenge me! :)
There really is nothing more rewarding in my opinion than strong your strength develop. I’m glad you could see and feel it! Have an awesome day Patricia.
Done feel awesome after this workout. Needed a weight workout.
Have a Great Day
Good I’m glad it was a great fit. Thanks for sweating with me Helen. Have an awesome day yourself!
Great workout today! Really appreciated and enjoyed the variety of the different moves!
Great workout today Ash! I really appreciated and enjoyed the variety of the different moves!
Awesome! I think you’ll also like Friday’s then Jaimie!
forced myself to workout today. it was a great work out though. Thanks
Sometimes those are the most rewarding ones Jenn! Good work.
“Shaky” is a great word. Another good one = done.
I did this one exactly two months ago today. Loved it just as much!
Amazing and I hope you felt how much stronger you were!
So I’ve doubled my reps since the last time I did this in May. INSANE!
Wow that’s incredible Kaitlin! Way to go pipes! 💪
Love weighted workouts! Thanks
Me too! Glad you liked it!
Birthday workout done!!!!
Oh you worked out with me on your birthday!? Thanks and a big happy birthday to you! 🎂🎈🎁
All done! My shoulders were sore from my kick-ass football throwing on Monday. Adding this in I think they might be pretty stiff tomorrow!
Those are some hard throws you had April! Haha. Awesome work. Enjoy the fruits of your labour tomorrow ;)
Great workout really liked the chest press for a change :)
I agree! Nice change from push ups! You have chest fly’s coming at you Friday!
Bam! 2 for 2. LOL
Nice work woman! You’re seriously kicking ass these last two months. 💪
Loving the weighted ones lately! Thanks!
They are so rewarding! Something special about them for sure. I think you’ll be happy with Friday’s as well. Its awesome if I do say so myself lol
Wow I will feel it in my shoulders tomorrow! Two days in a row. Im on a roll!!
Thanks
Nice work Karen! Rest day today and then another one coming your way tomorrow morning!
Loved it! Thanks Ashley!
You’re welcome! Thanks for sweating with me Sarah!
Weights are my favourite!
Mine too! Glad you dug it.
Great workout ..loved it . Got new Weights On my birthday on Tuesday and it was great to try them out .. Would love more like this
Amazing, happy belated Kim! So glad you got to try them out and enjoyed it.
I like the weight workouts too! Thanks
Amazing! You’re welcome Roxanne!
Great workout Ashley, love the weights
Carla so awesome to see you commenting on here. Glad you enjoyed it. Happy Friday!
Yahoo done. Needed a fast effective one for my Friday. Ty Ash
Done !
Priscilla! That’s awesome. You rock.
Ok back from Chile and hoping I can now get a routine going again! Great workout to start with, can manage and not feel discouraged for being so out of shape!
What a wonderful feeling. Welcome back and let’s do this!!
All done. Bonus no weight gained on vacation!!!!!
That’s a victory in itself! Now I need to go check out your vacation pics hot Momma of two!
Great workout, thanks Ash!!
Nice! Wait until you try the drop set one Andrea, you’re going to love it!
2/3 ✅
I’m a sweaty Betty after that one. I wrote down the workout, set my timer for 45/15 and pushed myself through it. Also had my tunes blasting to distract me from the timer lol. I usually listen to anything from Motley Crüe, Britney, Luke Bryan and everything in between!!!
LOVE that you shared what you were listening to! I’m always curious. Amazing work, Julie!