BEGINNER Full Body HIIT Workout

You guys! This is such a big, freakin’ deal! Okay, maybe just to me, but still! 🙂 Over the weekend, I hit a pretty huge milestone – 2,000 subscribers on my YouTube channel! I know for a lot of people that’s small potatoes, but I’m so excited and grateful to every one of you for clicking that button and working out with me every week!

And, hey, speaking of working out…  What better way to celebrate this awesomeness than with a nice, sweaty workout!  Watching the numbers go up over the last week or so, I had been noodling out a workout that would be tough but not outside of everybody’s capabilities (because the workout I did when I hit 1000 subs?  Brutal!), and I finally decided on this:  100 different (mostly bodyweight, but also some dumbbell) exercises, each done for 20 seconds, for a total of 2000 things.  It’s long but not too long.  It’s challenging, but not too hard.  It’s fast-paced, and it’s fun.  Perfect!  Just like YOU.

I recommend that you follow along with the video below at least once before attempting this one on your own – there are a LOT of exercises and the intervals move quickly.  Leave me a comment if you have any questions, okay?  Enjoy!  And THANK YOU!!

BEGINNER Full Body HIIT with DUMBBELLS Workout Breakdown - Pahla B Fitness

BEGINNER Full Body HIIT with DUMBBELLS | Full Length CARDIO + STRENGTH Workout Celebrating 2000 Subs

Set your timer for 20 second intervals.  This workout includes a warm-up and cool-down, so you can get right to it.  Take a 20-second rest after every ten exercises (noted here).

Warm Up Exercises:

  • Arm Circles
  • High Knees
  • Booty Kickers
  • Toy Soldiers
  • Drinky Birds
  • Squats
  • Goofy Jacks
  • Inchworms
  • Arm Crossers
  • Leg Stretchers (take a rest after this)

Dumbbell Exercises:

  • Single Leg Squat and Press (20 seconds on your left leg, 20 seconds on your right)
  • Peekaboos
  • Side Raises
  • Triceps Pullovers
  • Sumo Squats
  • Drinky Bird Rows (on your left leg)
  • Drinky Bird Flys (on your right leg)
  • Renegade Rows
  • Pointer Dogs (take a rest after this)

Bodyweight Exercises:

  • Bridge Clams
  • Single Leg Bridge Thrusts (20 seconds on your left leg, 20 seconds on your right)
  • Starfish
  • Side Plank Clams (20 seconds on your left side, 20 seconds on your right)
  • Cross Body Crunches
  • Spiderman Sprawls
  • Toe Reaches
  • Windshield Wipers (take a rest after this)

Bodyweight Cardio Exercises:

  • Jumping Jacks
  • Washing Machines
  • Frog Reaches
  • Flying Fast Ups (20 seconds on your left leg, 20 seconds on your right)
  • Star Jumps
  • Mountain Climbers
  • Mule Kicks
  • Mustang Kicks
  • Plank Cross-Body Crunches (take a rest after this)

Dumbbell Exercises:

  • Overhead to High Knees (single dumbbell)
  • Alley Oops (single dumbbell)
  • Thrusters
  • Alternating Front Raises
  • X Marks the Spot (Wood Choppers)
  • Single Leg Squat and Reach (20 seconds on your left leg, 20 seconds on your right)
  • Halos
  • Swings
  • Close Squats (take a rest after this)

Bodyweight Exercises:

  • I, Y, W, Parade Rest
  • Pushups
  • Plank Hold
  • Cobra Pushups
  • Side Scoops (20 seconds on your left side, 20 seconds on your right)
  • Pike Hold
  • Bird Flaps
  • Water Pushers
  • High Circles (take a rest after this)
  • Lying Leg Lifts (left side)
  • Inner Thigh Lifts (left side)
  • Clam Raises (left side)
  • Lying Leg Lifts (right side)
  • Inner Thigh Lifts (right side)
  • Clam Raises (right side)
  • Mule Pushes (left side)
  • Fire Hydrants (left side)
  • Mule Pushes (right side)
  • Fire Hydrants (right side) – (take a rest after this)
  • Bicycles
  • Snow Angels
  • Side Plank Crunches (20 seconds on your left side, 20 seconds on your right)
  • Jackknifes
  • V-Sit Obliques
  • Russian Twists
  • Side Lying Leg Raises (20 seconds on your left side, 20 seconds on your right)
  • Big Flutters (take a rest after this)
  • Fast Feet
  • Squatty Step-Backs
  • Crane Kicks (20 seconds on your left side, 20 seconds on your right)
  • Plus Signs
  • Split Squats (20 seconds on your left side, 20 seconds on your right)
  • Squat Jumps
  • Toe Tappers
  • Burpees (take a rest after this)

Cool Down Exercises

  • Stretching Arm Circles
  • Stretching High Knees
  • Cobra Hold
  • Pigeon Pose (20 seconds on your left side, 20 seconds on your right)
  • Child’s Pose
  • Butterfly
  • Triceps Stretch (20 seconds on your left side, 20 seconds on your right)
  • Chest Opener

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/rB2ZWCXWv2o

 

🐝 Let's B Friends! 🐝

Subscribe now to chat about fitness mindset matters, get the scoop on new workout programs and keep up to date on the latest exercise videos!

Powered by ConvertKit