Name: Playbook - Pauline Perina - INTENSE HIIT WORKOUT
Uploaded: 2026-02-07T21:28:16.532Z
Duration: 30 min
Description: INTENSE HIIT WORKOUT

Virginia

Karlyn

6 exercises that you are going to perform for 30 seconds 
Then you will take 30 seconds off 
At the end of each round you have 8 burpee push ups 
-> If doing doing burpees is too difficult, do regular push ups (on your knees if needed) 
Then you are going to take 1 minute rest after this exercise 
Perform a total of 3 rounds

30 sec on / 30 sec off
3 rounds 
1 minute rest between each round

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Perform 30 sec on one side and 30 sec on the other side

Dumbbell snatch

- Start in a plank position, one leg up (kick back) and bring it back to do knee to elbow 
- Perform 30 sec on one side take 30 seconds off and perform 30 sec on the opposite side

Plank kickback to Spider-Man

- Swing the dumbbell between your legs with one arm only 
- Do 30 sec on one side and 30 sec on the other side / no rest between these two moves

Single arm dumbbell swing

- Hold the Dumbbell with your right hand
- Step laterally to your left and lower into a side lunge as you lower down bring the dumbbell to your left foot
- Bring back your weight to a straight position (feet wide apart) and perform a single arm overhead press with your right arm 
- Perform the same movement for 30 sec on one side and switch side 
- repeat the same movement with the opposite side for 30 sec
- No rest between these two exercises
- Take 30 sec off after completing both sides

Lateral lunge to 1 arm overhead press

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up
- Then lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height.
- Pause, then reverse the movement, lowering the weights back to the starting position
- 30 seconds total 
- Grab light to medium weights

Dumbbell squat clean to High Pull

- Lie flat on the ground and hold a dumbbell, kettlebell or weight plate in both hands, arms up above your head and then lift it up towards your feet as you perform the exercise.
- Raise your legs as high as you can, keeping them straight and together, and lift your torso up towards your thighs so you form a V-shape.
- Keep your back straight and try to keep your movements smooth and controlled – avoid jerking.
- Then slowly lower back to the ground.

Plate V Up

- Finish with 8 Burpees
- Place your hands on the floor
- Hop back bringing your body to the ground 
- Do a push up 
- Hop forward landing and jumping straight up
- Increase speed as you feel comfortable

Burpees

Circuit 1

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