Most of us want exercise to be quick, effective, and accessible. This workout “hiits” it all.

Equipment Needed

You!

A pair of dumbbells you can lift overhead

Thats it! If this is your first workout, you can start with 5lbs, or even two water bottles that can fit in your hands comfortably.

The Breakdown

This workout contains a short warmup, 3 rounds with 13 working intervals that last 30 seconds each, and a short cooldown. In total, this will last just over 35 minutes. Strength exercises include squats, lateral lunges, deadlifts, rows, and shoulder presses. Cardio bursts include jump squats, broad jumps, and skaters. Each interval is followed by 15 seconds of rest and includes modifications for lower impact.

Let’s Get Started!

Simply click play on the video below to start your workout! Make sure your sound is on to hear the beeps that indicate the start of each interval.

Thinking About Future Workouts

In time, I plan to provide “Workout With Me!” videos so you can follow along with my form and tempo. In the meantime, please enjoy these timers and, if you are unfamiliar with a move, leverage resources such as the ACE Exercise Library or YouTube for exercise demonstrations!