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At Home HIIT Workout with weights

My full body at home HIIT Workout with Weights is sure to increase that heart rate, build those muscles and burn off that fat. Do this workout 3 times a week and I guarantee you’ll start to feel stronger!

Need more HIIT workout ideas? Try out my 30 Minute Full Body Workout – you can do this one anytime and anywhere, no equipment required.

Challenging at Home HIIT Workout

If you guys have been following me on Instagram you know that I’ve been training with weights a lot more. I’ve noticed a change in my body composition as soon as I started to reduce the cardio (a.k.a. peloton riding) to just 2 times a week and added in weight training the other days.

Typically when I weight train I try to make it a HIIT workout too to really try to maximize my time and burn as many calories as I can.

What is a HIIT Workout?

That’s a great question! I know you’ve probably heard it used in gyms before. HIIT stands for High-Intensity Interval Training. Basically, it’s where you give a 100% of an all-out effort during the “effort” meaning the exercise portion (i.e. the reps) followed by short recovery periods.

printout of at home hiit workout program

Benefits of HIIT Workouts

This type of exercise keeps your heart rate up while burning more fat in less time. You’re also increasing your cardiovascular strength because your body is experiencing an oxygen shortage during the intense workout and has to fight to get stronger and more efficient in the way it provides oxygen to the rest of your body. Basically, it’s awesome and HIGHLY effective.

  1. HIIT Workouts are super quick but high intensity – so you get more bang for you buck if you’re in a rush.
  2. Boosts your metabolism and increases your cardio stamina!
  3. Helps promote weight loss and muscle gain – which is what we all want.
  4. HIIT is highly effecient and effective.
  5. It pushes your body to that next level and helps you realize that you can do hard things!

Here’s What You’ll Need:

While this in-home HIIT workout can be done at home, I do use equipment to up the game a little bit and make the exercises harder. Here’s what you’ll need:

  • Set a dumbbells – I recommend using 5, 10 or 15 lb. weights
  • Exercise Band – You can buy these online or at a sports supply store. They are a great form of resistance

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girl in workout clothes leaning against bricks

My At Home HIIT Workout With Weights

Perform each exercise one after the other with no breaks, that is one round. After you have finished your first round, take a 1-2 minute break. Then begin the next round doing the same thing, each exercise, one after the other. You’ll do this for a total of 3 rounds, or if you really want to challenge yourself go 4-5 rounds.

Reverse Lunges with Knee Highs – Start with a dumbbell in each hand, I usually use 15 lbs., but you could go lighter if you need. Then, plant both feet on the floor, hip-width apart. With your right foot, take a big step back and plant your foot on the floor. Bend both knees to 90° angle while making sure that your weight is evenly distributed between the two legs. Then in a quick movement, extend both knees to starting position while shifting the weight to the left foot and driving your right knee up to your chest. Repeat for 15 reps.

Sumo Squats – Start in a standing position with feet slightly wider than shoulder length apart and toes pointing out at a 45° angle. Hold a 15 lb. dumbbell with both hands in the center of your body, allowing it to hang below your hips. Keep your back straight and core braced. Slowly bend your knees and push your hips back until your thighs are parallel with the ground. Rise back up to starting position driving through your heels. Repeat for 15 reps.

girl doing in a sumo squat with kettle bell

Curtsy Lunges – Stand with your feet shoulder-width apart, knees slightly bent. Keep your back straight and core engaged – lunge backward moving your right foot behind your leg foot and bending your knee until your left thigh is parallel to the ground or your right knee touches the ground. Return to starting position. Repeat this pattern for 10 reps then repeat on the other side.

Hip Bridges – This exercise will target your lower abdomen and glutes. To start, place a resistance band around your knees, lie flat on your back, with your knees bent and arms flat on the ground. Your feet should be hip-distance apart with your heels as close to your butt as possible. In one fluid motion, push up through your heels to lift your hips toward the ceiling while squeezing your glutes. Hold 3 to 5 seconds, then lower back down. Repeat for 12 reps. To make this more challenging, add a 15 lb. dumbbell across your stomach, I usually let it rest on my hip bones. Then perform exercises.

Squat to Press – Start with a dumbbell in each hand, 10 lbs would work here or you could go lighter. Stand with your feet shoulder-width apart and hold the dumbbells at your shoulder with your palms facing out. Keeping your back straight and core tight, slowly bend your knees until your quads are parallel with the ground, as your rise press the weights above your head. Repeat. Perform 10 reps.

Bicep Curl – Begin in a standing position with the weights in front of your thighs, palms facing out and elbows close to your sides. In one fluid movement curl the weights all the way up to your chest, leaving a little space between your hands and shoulders. Pause, then lower down slowly to your thighs. Repeat. Perform 15 reps.

Skull Crushers – Starting position for this exercise is lying down flat on your back with your knees bent and feet planted on the floor. Hold a dumbbell in each hand  (or a heavier weight with two hands) with your arms reaching toward the ceiling and weight directly over your forehead. Slowly bend at the elbows to bring the weights to your temples; pause, then, slowly bring the weights back overhead. Repeat. Perform 15 reps.

Reverse Sit-ups – Starting position is lying on your back with your hands at your side and legs straight out in front of you. Slowly lower your legs toward the floor and raise up to the ceiling. Your hips will slightly lift off the floor as your toes get closer to the ceiling. Extend you legs back down to the starting position. Keep your legs straight and hovering above the floor. Avoid touching the floor. Repeat for 20 reps.

45 Second Plank up-downs – For plank up-downs you’ll start in a “high plank” position, which means on your hands. From there, you’ll lower your right elbow to the mat and then you’re left to the mat. So you’ll be in an elbow plank position. Then place your right hand on the ground, push and extend all the way up. Do the same with the left arm. Repeat up and down movement for 45 seconds. 

Mountain Climbers: Start in plank position, arms straightened out with hands on the ground and legs extended behind you. While keeping your back flat, core engaged and butt down lift your right knee to your right elbow – return to starting position while lifting your left knee to your left elbow. Repeat the process and continue switching legs while increasing the pace. Perform for 45 seconds.

girl doing a reverse situp

Getting the Most out of Your Workout

I highly recommend doing this workout 2-3 times a week alongside some other workouts – like cardio or low-intensity workouts such as yoga or pilates. The more you move while keeping your body guessing at what’s coming next, the more results you’ll have.

Here are some tips and tricks to make the most out of your workout.

  1. Fuel Your Body – I always make sure that I have protein before a workout. Our bodies need that fuel and protein builds muscle. Here are some ideas: No Bake Chocolate Peanut Butter Energy Balls, High Protein Blueberry Kale Smoothie.
  2. Water – I can’t say this enough! Water. Water. Water. Drink lots of water!
  3. Get Ready – Make sure everything is laid out and ready for your workout so you’re not running to grab a different set of dumbbells halfway through the work.

Disclaimer: I am not a certified personal trainer. Always check with your doctor before starting a new fitness regime and please listen to your body.

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