workout

45 Minute HIIT Strength and Cardio


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300-600

45 min

Dumbbells

Advanced, Intermediate

Get a total body workout in just 45 minutes with this strength and cardio workouts. You'll need just two dumbbells, but you may also use chair or bench for some modifications.  This routine includes both a warm up and a cool down. Ready. Set. Let's go!

HIIT Strength and Cardio Workout
Warm Up
Overhead Squat
Standing Arm Haulers
Multi-Planar Lunge

Strength Training Workout
A1: Bulgarian Split Squat + Row / Split Squat 3x8
A2: Reverse Curl + Overhead Press 3x8
B1: Sumo Deadlift w/ Pause + Upright Row 3x8
B2: One Arm Push Up from Bench / from Wall 3x8
C1: Dumbbell Clean Reverse Lunge / Front Squat 3x12
C2: Tricep Popups / from Knees 3x8
D1: Self-Supported Rows 3x8
D2: Elevated / Pike Push Up 3x8
E1: Squat to High Pullback 3x8
E2: Leg Raise + Dumbbell Chest Press / Knee Raise 3x8

Cardio Workout
Scissor Jumps / Switch Jumps
Bear Plank Walkout w/ Pushup / No pushup
Skaters / Lateral Juke
Bear Plank Box Walks / High Plank
Broad Jump + Hop Back / Hop Forward & Back
High Plank Elbow to Knee / from Knees (kickback)
180 Squat Jumps / 180 Squats
Bear Plank Updowns / from Knees
Runner’s Skip / Runner’s Stepback
Crab Reach / Rest in Between

Cool Down
Chest Opener
Upright Row + External Rotation
Toe Touch

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