HIIT Workout with Weights (Total Body)

This dumbbell HIIT workout is broken up into three mini circuits. You'll get three exercises and go through them three times using an interval structure of 30 sec work / 10 sec rest. Rest for 30 sec after each completed set. Rest for 60 seconds after a completed circuit. This is what each circuit looks like:

Exercise 1 (30 sec)
10 sec rest
Exercise 2 (30 sec)
10 sec rest
Exercise 3 (30 sec)
30 sec rest
x3

WORKOUT BREAKDOWN
See the times for a preview of each exercise and how to modify.
Circuit 1 (01:39)
—Squat Jack with Obliques Scoop
—Bear Plank Jump x2 Row
—Jump Lunge Torso Twist

Circuit 2 (09:44)
—Alternating Hammer Curls
—Sprawl to Weighted Squat Hop
—Weighted Full-Body Crunch

Circuit 3 (17:15)
—Hinge, Drop, Squat Hop
—Skier Swings
—Low Squat Side Step & Press

As with all workouts, make sure to warm up beforehand. I have two on my channel:
—5-Min Warm Up https://bit.ly/2svyr9D
—7-Min Gentle Warm Up (no jumping) https://bit.ly/2ODQl2H

A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
—https://bit.ly/2DDObJW

Full blog post: https://pumpsandiron.com/2019/12/02/d...

Same workout structure, no equipment needed: https://bit.ly/2LdOQWZ

Same workout structure with a resistance band loop: https://bit.ly/2Y4a0vX

EQUIPMENT I USED
—Set of medium dumbbells (I used 10 lb weights and had a set of 8 lb weights on hand, too). A single heavier weight might be used for a couple of the exercises. http://amzn.to/2iyEWy0 (link is affiliate)

LET'S HANG OUT!
—Blog https://pumpsandiron.com
—Studio Pumps https://pumpsandiron.com/studio-pumps/
—Facebook   / pumpsandiron  
—Instagram   / nicolepearce  
—Twitter   / nicoleperr  

INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch:    • Weero & Mitte - Our Dive | Future House | ...  
Free Download / Stream: ncs.io/OurDiveYO