Have you ever tried to take a basic concept and make it into something epic? Take High Intensity Interval Training (HIIT) workouts for example. Basic (but amazing) concept right? High intensity moves usually in the form of plyometrics that drive your heart rate up, burning a high amount of calories in a minimal amount of time. But how can challenging HIIT workouts become….well, epic? How about adding hand weights to all those fun, killer moves? Epic doesn’t even begin to describe this hardcore HIIT with weights workout.
This workout does it all. Cardio? Check. Squats and lunges? Check, check. Sculpted shoulders? Bicep curls? Tricep extensions? Booty work? Burpees? Check, check, check…ok I think you get it.
Time for a story, so there I was – with my cute ‘lil weights, my favorite fitted leggings, in this beautiful archway setting (see photos below). Just happily bringing you the good stuff. But don’t be fooled – the first time I did this workout, I used two cans of diced tomatoes, wearing my PJ’s, and hopping around like a fool in my kitchen. In my defense, it has a baby gate in the entrance which means momma gets momma time. Even if it’s a hot mess of an attempted workout, without a sports bra. #makeitwork #idonthaveboobs
Before you go laughing at my baby weights (or my flat chest), hear me out! Doing cardio the entire time you are working your arms with hand weights will leave you huffing and puffing. I mean, doing this without weights is a great workout. But WITH any itty bitty weights? You guessed it, EPIC. I used four pound weights for this workout. Use whatever weight you feel most comfortable with. Choose something that feels light, but still challenging after you complete the first round. You can always increase weight if needed.
This workout is 25 minutes long, but feels much quicker because each exercise is only 30 seconds long.
Grab your weights and let’s do this!
Shoulder Raise Jacks: Stand with your feet together and weights at your sides. Execute a jumping jack, stopping your arms at shoulder height. Repeat continuously for 30 seconds.
Squat Alternating Punches: Stand with your feet wider than shoulder width apart and bend your knees into a squat position. Bring your left weight in front of your shoulder and extend your right arm across your body, executing a punch. Switch sides and repeat continuously for 30 seconds.
Mountain Climbers with Shoulder Raises: Lift your right knee to waist level as you extend your right arm above your head (palm facing out). Your left weight should be directly in front of your left shoulder. Switch legs with a hop, lifting your left knee up and extending your left arm overhead. Repeat for 30 seconds.
Curtsey Lunges with Bicep Curls: Step your left leg behind your body, bending into a curtsey lunge. Bend your elbows and bring your weights in towards your shoulders, executing a bicep curl. Next, extend your knees and elbows and tap your left foot out to the side. Repeat continuously for 30 seconds.
Curtsey Lunges with Forward Shoulder Raises: Execute the same curtsey lunge as above, this time stepping your left leg back. Raise your arms in front of your body, stopping at shoulder height (palm facing inward). Then lower your arms back down and tap your right foot out to the side. Repeat continuously for 30 seconds.
Tricep Extension Alternating Lunges: Start with you right leg extended behind your body and bend your left knee into a lunge, keeping your left knee in line with your ankle. Raise your weights behind your hips, elbows fully extended. Hop up to switch legs and bend your elbows, bringing your weights in towards your shoulders. Once you land in the opposite lunge, raise your weights behind your hips. Repeat continuously for 30 seconds.
Squat with Arm Circles: Begin in a wide squat position and bring both weights in front of your right shoulder. Extend your arms and make a ‘circle’ motion in front of your chest, moving from right to left, keeping your knees bent the entire time. Bring the weights in front of your left shoulder to finish and extend your knees into a standing position. Reverse the motion to the original starting position and repeat for 30 seconds.
Overhead Jacks: Begin with your feet together, knees bent into a squat, and arms extended overhead (palms facing each other). As you hop outwards, bend your elbows in toward you chest. Repeat continuously for 30 seconds.
Lunging Punches: Begin with your right leg bent in front and left leg extended behind your body into a lunge. Rest your right hand on your hip (elbow in and palm facing the sky) and extended your left arm in front of your left shoulder, palm facing down. Hop to switch legs and extend your right arm in front of your shoulder. Repeat continuously for 30 seconds.
V Overhead Jumps: Start with your feet wider than shoulder width apart, knees bent. Rest your left weight on the side of your hip and extend your right arm overhead at 45 degree angle to the side. Hop up to your highest point and quickly bring the weight in towards your shoulder down to a 45 degree angle as you land. Repeat for 30 seconds on your right side, then another 30 seconds on your left.
Repeat this entire sequence a total of FOUR times, resting for one minute before you start the series over. After your final minute rest, do the burnout move below for one additional minute. That’s 25 minutes of an awesome, hardcore HIIT with weights workout!
Final Burnout Move
Bicep Curl Burpees: Place your weights on the ground, palms on top of the weights and knees bent in towards your chest. Extend your legs behind your body into a plank position, then bring your knees back into your chest. Stand upright and then bend into a squat position while bringing your weights in towards your shoulders, executing a bicep curl. As you extend your arms back down, stand up. Repeat this for one minute.
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