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Ready to torch calories and tone your entire body without damaging your joints? Don't underestimate this 1 hour low impact HIIT workout! Grab your dumbbells, mat, and water, and prepare for a heart-pumping, apartment-friendly session. We'll combine strength and cardio exercises, all done without jumping, for maximum impact with minimal stress on your joints.
Get ready for 5 rounds of unique, no repeat exercises targeting different muscle groups. Each round features multiple exercises done for 40 seconds with 20 seconds of rest in between. After each round, we'll take a 45 second breather before pushing through a 2 minute complex to keep your heart rate soaring. We'll repeat the rest and complex before diving into the next round. Let's get after it! #6WS1 #LowImpactHIIT
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This is Day 10 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
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Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
Workout Details:
⏱️ Duration: 60 minute workout
🏋️♂️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // At the end of each round we'll rest for 45 sec then complete a 2 min complex to keep that heart rate up! We'll rest for another 45 sec after each complex then go into the next round of exercises.
Exercises for this low impact HIIT workout with dumbbells:
ROUND 1: Back & Biceps
0:20 - Dumbbell Swing
1:20 - Alternating Curls
2:20 - High & Low Rows
3:20 - Hammer + Wide Curls
4:20 - Deadlift
5:20 - Supine Row
6:20 - Renegade Row Push Ups
7:20 - Pullovers
Rest 45 Seconds
8:45 - Complex: 2 Mins - Continuous Repeat
1. Dumbbell Deadlift x5
2. Dumbbell Bent-Over Row x5
3. Dumbbell Curl and Press x5
4. Dumbbell Squat x5
5. Dumbbell Shoulder Press x5
Rest 45 Seconds
ROUND 2: Quads & Calves
11:30 - Alt Front Lunges
12:30 - Front Squat
13:30 - Alt Rear Lunges
14:30 - Goblet Squat - come up on toes
15:30 - Curtsy Lunge R
16:30 - Curtsy Lunge L
17:30 - Calf Raises
18:30 - Kneel to Squat
Rest 45 Seconds
19:55 - Complex: 2 Mins - Continuous Repeat
Rest 45 Seconds
ROUND 3: Chest & Triceps
22:40 - Alt Pec Squeeze
23:40 - Overhead Extensions
24:40 - Wide Push Ups
25:40 - Tricep Press
26:40 - Chest Press
27:40 - Skull Crushers
28:40 - Flyes
29:40 - Diamond Push Ups
Rest 45 Seconds
31:05 - Complex: 2 Mins - Continuous Repeat
Rest 45 Seconds
ROUND 4: Glutes & Hamstrings
33:50 - Single Leg Glute Bridge R
34:50 - Single Leg Glute Bridge L
35:50 - Glute Bridge
36:50 - Glute Bridge Hold
37:50 - Hamstring Bridge
38:50 - Hamstring March
39:50 - Hamstring Hold
40:50 - Sumo Squats
Rest 45 Seconds
42:15 - Complex: 2 Mins - Continuous Repeat
Rest 45 Seconds
ROUND 5: Shoulders & Abs
45:00 - Overhead rear lunge - left leg/hand
46:00 - Overhead rear lunge - right leg/hand
47:00 - Weighted Overhead Crunch
48:00 - Weighted Russian Twist
49:00 - Half Burpee to Press
50:00 - Weighted Toe Touches
51:00 - 45° Frontal Raise
52:00 - Front to Lateral Raises
Rest 45 Seconds
53:25 - Complex: 2 Mins - Continuous Repeat
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!