Name: Playbook - Allegra Paris - 30 Minute HIIT (Bodyweight + Weights)
Uploaded: 2023-06-14T13:52:23.795Z
Duration: 30 min
Description: 30 Minute HIIT (Bodyweight + Weights)

Here’s a 30 minute high intensity workout using both bodyweight and dumbbell exercises to help you burn more calories in less time!

High knees

Butt kicks

Squat jack taps

- Complete as many full push ups as you can before modifying!
- Aim your elbows 45 degrees

Push ups

Warm Up

- Use a 30-60lb dumbbell
- Keep your weight in your heels to feel it in your glutes!!!
- Knee in-line with your toes (turned slightly out)

Low squat pulses

***Incorporating ab exercises in between squats helps to activate your abs and avoid lower back pain

- 20 mountain climbers on both side; squeeze those abs

Mountain climbers

- 10 reps each side
- Keep your weight in your heels!!!
- Keep your toe forward and knee in-line with toes
- Make sure to sit back with your chest up 
- Use a set of 15-20lb dumbbells

Lateral split squats

- 10 reps each side 
- Squeeze those abs!

Sit up toe reaches

- Keep your chest up 
- Push your knees out as your booty goes back and down 
- Use a 20-40lb dumbbell or kettlebell

Goblet squats

- Place your front knee on the mat in the center of your chest
- Gently fall forward

Half pigeon pose

Lower Body + Abs

- Use a set of 5-8lb dumbbells 
- Stand wide in a sumo stance 
- Engage your abs

Sumo squat heel raise + bicep presses

- Don’t let your knee come passed your toes
- 10 reps each side

Plyo lunges

- Use a set of 5-8lb dumbbells 
- Keep your abs tight 
- Keep your elbows in for the presses

Hammer curl narrow presses

- Don’t let your front knee come passed your toes
- 15 reps each side

Reverse lunge toe taps

- Use a set of 5-8lb dumbbells
- Keep your abs engaged

Alternating shoulder raises

Upper + Full Body

30 Minute HIIT (Bodyweight + Weights)

This workout was so intense! And the abs burned soooo great in circuit 2 !

Elena

45 Minute Full Body Burn

45 Minute Full Body Toning

45 Minute Lower Body Toning

60 Minute Toning

45 Minute Full Body

45 Minute Full Body (Weighted)

Darpita

60 Minute Full Body (Weighted)

30 Minute Bodyweight HIIT

30 Minute Full Body

This was definitely longer than 20 minutes, and it would be helpful if you explained what your version of a rep was! I’m not sure if it means 15 total or 15 on each side

30 Minute HIIT (Bodyweight + Weights)

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