34-Minute Full Body Strength HIIT

Welcome to today’s Full Body Strength HIIT — a 34-minute, high-energy session designed to build strength, improve power, and boost your heart rate using both dumbbells and optional kettlebells. We’ll move through three circuits (Lower Body, Upper Body, Core), and each one includes two strength moves + two HIIT compound moves, performed in 40 seconds of work / 30 seconds of HIIT.

You’ll complete each circuit twice:
Round 1: Dumbbells
Round 2: Kettlebells
(Use whatever equipment you have — all substitutions welcome!)

💥 WORKOUT STRUCTURE
Format:
✔️ 40 sec strength
✔️ 30 sec HIIT (compound)
✔️ 4 exercises per circuit
✔️ Repeat using a different weight tool (DB → KB)

🎯 WHAT YOU’LL GET FROM THIS WORKOUT
🔥 Full-body strength + conditioning
💪 Balanced training across lower, upper, and core
🏃♀️ Heart-pumping HIIT intervals
⚡ Power + endurance boost
🏡 Perfect at home or in the gym

📌 EQUIPMENT
Dumbbells
Kettlebell (optional—use DBs if preferred)
Mat
Water + towel

➡️ TODAY'S WORKOUT
0:00 Intro
0:25 Warm Up
3:50 Circuit 1
17:55 Circuit 2
32:50 Cool Down

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➡️ Warm Up, Cool Down & Extra Stretching
For an additional warm-up, start here:   • How to Warm Up  
For some extra cooldown, go here:    • Cool down stretch  
For some extended stretching (cause we all need it), check this out:    • 10 Minute Standing Relaxation Stretch for ...  

Thanks for showing up today! Great job, everybody!

Amy

DISCLAIMER
Please consult with your physician before beginning this or any other exercise program. As with any exercise program, if you start to feel faint, dizzy, or have physical discomfort at any point during your workout, you should stop immediately. By engaging in this exercise or exercise program, you agree to do so at your own risk.

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