If you punch links we provide, we may receive compensation.
Still, it can be tedious to do two to three rounds of each exercise for that long.
(BTW, here’s the science-backed low down onthe best interval length for HIIT workouts.)
Photo: Getty Images
Of course, there are ways to dial back on the intensity of your HIIT workout for beginners.
Remember: “Less is more, and listen to your body,” says Ryan.
You’ll need:A set oflight-weighttomedium-weight dumbbells.
svetikd/Getty
For the first round, perform each move at a moderate effort (RPE 5-6).
For the second round, perform each move at an intense effort (RPE 7-8).
For the third round, perform each move at a max effort (RPE 9-10).
Circuit 1
Squat Jacks
A.Stand with feet together, hands clasped together in front of chest.
B.Jump both feet out to sides while bending knees to sink into a squat.
C.Push up from heels and jump out of the squat to return to standing.
B.Shift weight to left foot and quickly bring right heel to butt.
C.Repeat, quickly alternating between feet.
Lift feet off the floor and hold them there.
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from the ears.
C.Push elbows out so arms form a 45-degree angle to the body.
D.Push away from the floor to return to start.
B.Press lower back into the floor and pull in belly button to lift feet off the floor.
Bend knees at a 90-degree angle, keeping them together.
C.Using core, draw knees toward chest so that tailbone raises off the floor.
D.Slowly lower shoulders, hips, and legs to return to the starting position.
Stop when feet are just above the floor.
Hold a dumbbell in each hand next to thighs, palms facing in.
B. Brace midline, then hinge hips back, lowering dumbbells to mid-thigh.
This is the start position.
D.At the bottom of squat, press heels into the ground to straighten legs while pressing dumbbells overhead.
The rep is complete when legs are straight and dumbbells are directly over shoulders, biceps pressed against ears.
Hold dumbbells in front of hips, palms facing thighs.
B.Start sending the hips back, keeping spine in neutral position, squeezing shoulder blades, and bracing core.
C.Once dumbbells are lower than knees, do not allow hips to sink further.
Dumbbells should be a few inches off the floor.
After dumbbells pass knees, fully extend hips and knees, squeezing glutes at the top.
Lower dumbbells back to hips.
B.Keeping chest proud and core tight, twist torso and punch right arm across body toward left side.
Bring torso and arm back to center, then repeat with left arm.
Continue, alternating arms.
Dumbbell March In Place
A.Stand with feet hip-width apart, holding dumbbells at sides with palms facing toward body.
Draw shoulders down and back and stand tall.
Raise knee until parallel with hips, then lower back to start.
Repeat, alternating legs.
Circuit 3
Lateral Shuffle
A.Stand with feet hip-width apart.
Step out to the left and lower into a deep squat.
Repeat on the right.
D.Lower left hand to floor and repeat, alternating sides.
B.Switch, driving left knee toward chest and right arm up.
Body should form a straight line from shoulders to ankles.
C.Return foot to start and repeat with left leg, driving knee toward right side of chest.
Quickly alternate driving knees in toward opposite side of chest as if running.
double-check to stack the weight over wrists with elbows pointing down.
Avoid caving knees in toward midline or flaring out to the sides.
C.Press feet firmly into the floor to return to standing.
At the top of the squat, press up from balls of feet into a calf raise.
Lower heel to floor and return to start.
Dumbbell Hammer Curl to Reverse Fly
A.Stand with feet hip-width apart, knees softly bent and core engaged.
Hold dumbbells in front of thighs, elbows at sides and palms each other.
Grip dumbbells tightly, with wrists in line with forearms, forming a straight line from knuckles to elbows.
B.Curl dumbbells up toward shoulders, keeping elbows tight to your sides.
Maintain a flat back and a neutral neck.
Let hands hang directly below shoulders, palms facing in.
Focus on squeezing shoulder blades together.
D.Pause at the top, then inhale and slowly lower dumbbells to return to starting position.
Return to standing, and repeat.
Take a big step forward with one leg, making sure ankle is aligned with knee and hip.
B.Engaging core and keeping chest proud, bend front leg until thigh is parallel with the ground.
Simultaneously, raise both arms out to sides until parallel with chin.
Repeat, switching legs halfway through the round.
C.Holding this position, slightly twist torso and punch right arm across body toward left side.
Repeat, alternating punches.
