20-minute INTENSE HIIT Full Body Strength & Conditioning | NO REPEAT

Build muscle and burn fat AT HOME!!!! This is an intense HIIT full-body strength and cardio workout with dumbbells! Join me as we work through 5 rounds of 4 exercises strength and conditioning exercises in a no repeat structure! This workout includes compound stregnth exercises that will target the upper body, lower body and abs along with intense cardio moves to get your burn on! I've included modifications so you can keep this workout completly low-impact, if needed! We've got 20 minutes, so let's make it count!

30 MINUTE FULL BODY STRENGTH & CONDITIONING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5-11.3kg. Select a mid-range weight for this workout!
EXERCISE MAT

STRUCTURE
5 TOTAL ROUNDS
4 EXERCISES IN EACH ROUND
NO REPEAT STRUCTURE
WORK: 40 SECONDS REST: 15 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS

EXERCISE LIST
ROUND 1
SUMO SQUAT PULSE
ALT. SHOULDER PRESS - 1/2 TO FULL
ALT. BENT KNEE TO KICKS W/ CROSS BODY ARMS
NARROW GLUTE BRIDGE PULSE
ROUND 2
REVERSE LUNGE W/ FRONT RAISE
ABDUCTOR SQUAT JUMPS
LOW SQUAT TO REN ROW
SEATED TWIST
ROUND 3
-KNEELING ARNOLD PRESS
PUSH UP TO ALT. SIDE PLANK
NARROW PRESS AND PULLOVER
IN AND OUT SQUATS
ROUND 4
SUMO DEADLIFT
SIDE BEND- ONE SIE
SIDE BEND- SWITCH SIDES
WIDE CURL, BICEP CURL, HAMMER CURL PULSES
ROUND 5
SUMO RDL W/ NARROW ROW
SQUAT PULSE W/ TOE TAPS
ALT. PULSE ROWS
BURPEE SQUAT AND PRESS

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Preve...  

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Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.