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The Strength HIIT Workout That Burns Calories for Hours

Repeat after us: Weights are not the enemy. Lifting weights won't bulk you up—it will help you build strength and boost your metabolism. Combine strength training with HIIT, and you have possibly the best body-blasting workout there is. Sarah Kusch, a personal trainer at Equinox in Santa Monica, CA, designed this one with optimized interval blocks to encourage your body to burn calories post-workout by entering into a state of EPOC (excess post-exercise oxygen consumption). And who doesn't want to burn more calories outside the gym?
 

How it works: You'll need a set of medium or heavy dumbbells and an exercise mat. Follow along with the video to work through the five-minute dynamic warm-up, 24-minute workout, and a five-minute mobility and static stretch cool-down. During block one and block three, push yourself at 80 percent of your maximum effort. During block two, go at 90 percent. 

Warm-Up

Good Morning: Stand with feet wider than hip-width apart. Hinge forward at the hips, until torso is parallel, then squeeze glutes to stand.
Isolated Squat: Stand with feet wider than hip-width apart. Hinge at the hips and bend knees to lower into a squat. Hold.
Inchworm Windmill Reach: Stand with feet hip-width apart. With soft knees, walk hands out to a plank, then walk back, placing hands on knees. Raise right arm to the ceiling, spiraling chest open to the right. Repeat on the other side.
Lateral Lunge Reach: Stand with a wide stance. Bend the right knee to lower into a lateral lunge, tapping right toes with the left hand. Repeat on the other side.
Around-the-World: Stand with feet hip-width apart. Circle torso to the right, forward, and around, engaging right obliques at the top. Reverse direction. 
Arm Circles: Stand with feet hip-width apart. Circle both arms forward, then backward. 

Block 1 (80% Max Effort)

Squat Thrust Curl
A. Stand with feet hip-width apart and dumbbells in hands by sides.
B. Squat down to place dumbbells on floor and jump feet back to a high plank.
C. Jump feet back up to hands, then stand and curl the dumbbells up to shoulders, palms facing up.
D. Lower dumbbells to start. Repeat for 1 minute. 

Lateral Lunge with Single-Arm Row
A. Start in a wide stance with dumbbells in hands by sides. 
B. Shift weight to the right and bend right knee to lower into a lateral lunge, tapping left hand to right foot, and rowing right dumbbell up to chest.
C. Immediately shift weight to the left to repeat on the other side. Continue alternating for 1 minute.

Overhead Triceps Chop
A. Stand with feet wider than hip-width apart and dumbbells together overhead. 
B. Lower dumbbells behind head, elbows pointing up. Extend arms to raise dumbbells overhead, then swing them across body to right hip, pivoting on left foot.
C. Reverse movement to raise dumbbells overhead. Repeat on the opposite side. Continue alternating for 1 minute. 

Deadlift Wide Row
A. Stand with feet wider than hip-width apart and dumbbells in hands by sides. 
B. Hinge at the hips and bend knees to lower into a squat with arms extended slightly forward.
C. Draw elbows back and out to the sides to row dumbbells up to chest height, engaging upper back.
D. Lower dumbbells in front of knees, then stand, pushing hips forward and bringing dumbbells by sides. Repeat for 1 minute.  

Reverse Lunge with Overhead Arm Circle
A. Stand with feet together and dumbbells in hands. Elbows are tight to sides, forearms parallel to the ground, and palms facing up, pointing out to the sides.
B. Step backwards with the right foot into a reverse lunge, then circle arms overhead to tap dumbbells together, maintaining the same bend in the elbows.
C. Lower arms to return elbows to sides, then push off back foot to return to starting position. Continue alternating sides for 1 minute. 

Single-Leg Deadlift Row to Single-Arm Press
A. Stand on right foot, left foot hovering off the floor, and dumbbells in hands by sides. 
B. Hinge at the hips, extending dumbbells toward feet, lowering torso and lifting left leg parallel to the ground. 
C. Row dumbbells up to chest with elbows tight to ribs. Lower dumbbells, then engage core to lift chest back to vertical and draw left leg into a high knee. 
D. Curl right dumbbell up to shoulder, then press overhead while extending left leg forward. 
E. Return to starting position. Repeat for 1 minute, then repeat on the opposite side for 1 minute. 

Lat Pullover to Sit-Up
A. Lie faceup on the floor, feet planted and knees pointing toward the ceiling, holding one dumbbell extended overhead. 
B. Engage core and press spine into the floor while pulling dumbbell over chest. 
C. Lift torso off the floor to sit up, pressing weight directly overhead. 
D. Slowly reverse movement to return to starting position. Repeat for 1 minute. 

Block 2 (90% Max Effort)

Curtsy Touch
A. 
Stand with feet together.
B. Take a big step to the right, cross left foot behind, and lowering into a curtsy lunge to tap fingers to the floor, framing front foot.
C. Stand, reaching arms overhead and hopping sideways to land on left foot, repeating the movement on the other side. 
D. Continue alternating quickly for 1 minute.

Push-Up Frog Pop
A.
Stand with feet wider than hip-width apart and lower into a deep squat so hamstrings are resting on calves. 
B. Place hands on the floor between feet, then jump back into high plank and lower into a push-up. 
C. Hop feet outside of hands to return to the frog squat, immediately lifting hands off the floor. Repeat quickly for 1 minute. 

Dip Kick Crunch
A.
Start in reverse tabletop position with weight in hands and feet and hips lifted. 
B. Lift right hand and left foot off ground and crunch to tap elbow to knee.
C. Tap hand and foot to the floor, then immediately kick straight left leg up to touch right hand to left toes. 
D. Return to starting position, then repeat on the opposite side. Continue alternating for 1 minute. 

Forearm Dolphin Kick
A. 
Start in a low tabletop position on elbows and knees. Hover knees a few inches off the floor.
B. Maintaining this position with left leg, kick right foot back, forming a straight line from head to heel.
C. Return to starting position, then repeat on the opposite side. Continue alternating for 1 minute. 

Thruster with Jump
A. Stand with feet wider than hip-width apart and dumbbell on floor between feet. 
B. Hinge at the hips and bend knees to grab dumbbell, swinging it up to chest height and thrusting hips forward. 
C. Reverse motion to return dumbbell to floor, then immediately hop forward into a squat then backward to return to starting position. Repeat for 1 minute. 

Triceps Push-Up Hold Tuck
A. Start in a high plank position. Lower chest until arms are bent at 90 degrees, elbows tight into sides. Hold this position.
B. Jump feet forward and out to the sides so knees are almost under hips. Hop feet back out to the push-up hold position. Repeat for 1 minute.

Block 3 (80% Max Effort):

Low Squat Curl
A.
Stand with feet wider than hip-width apart, dumbbells racked on shoulders with palms facing in. 
B. Lower into a deep squat, then lower dumbbells and curl weights up to shoulders, palms still facing in. 
C. Press up to stand, then lower into squat to begin next rep. Repeat for 1 minute. 

Static Lunge Chop Chest Press
A.
 Start in a lunge position with left leg forward, holding one dumbbell horizontally in both hands at chest.
B. Press dumbbell forward, then lower across body to left hip. Reverse movement to return dumbbell to chest, maintaining lunge the whole time. 
C. Repeat for 30 seconds, then repeat for 30 seconds on the opposite side. 

Frog Squat Knee Drive
A. Start with feet wider than hip-width apart, holding a dumbbell in a goblet squat position by chest. 
B. Lower into a deep squat, then press into heels to stand. Exhale and drive left knee up, rotating torso to the left. 
C. Lower left leg to return to starting position, then repeat on the opposite side. Continue alternating for 1 minute. 

Side Plank Press
A. Start in a right high side plank position with feet staggered, holding a dumbbell in the left hand next to left shoulder.
B. Press dumbbell to extend left arm directly in line with shoulders. Lower to return to starting position. Repeat for 30 seconds, then repeat for 30 seconds on the opposite side.  

Superman Flutter Kick
A.
Lie facedown on the floor with arms and legs extended. 
B. Lift arms and legs off the ground, alternating lifting right and left arm and leg. 
C. Repeat for 1 minute. 

Kneeling Windmill
A. Kneel on both legs with dumbbells in both hands, elbows glued to sides and palms facing up.
B. Sit back onto heels, then press hips up to return to kneeling while pressing the right hand overhead, turning palm to face out, and lowering left dumbbell by side. 
C. Reverse the motion to return to starting position, then repeat on the opposite side. Continue alternating for 1 minute. 

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