A combination of cardio and light weights makes this weighted cardio HIIT workout the perfect calorie-scorcher, muscle toner, butt-kicker. Dynamic moves perfect for the beginner or the advanced fitness buff, and a workout that can be done at home or in the gym.
Happy new year and happy HIIT’ing! Bringing you one of my favorite workouts because it combines two glorious things in one – cardio and weights! If you’ve never busted out a heart-blasting workout with a dumbbell or two thrown in the mix, you’re missing out! This weighted cardio HIIT workout can be done in the gym or at home, and will burn calories like craaaaaazy.
The key is to do these exercises rapidly (but form is key). This is not a slow moving routine and requires concentration on form and speed. Do each circuit for 30 seconds then rest for 10 seconds before moving on. Complete this entire routine four times through ALTERNATING SIDES every round.
I recommend 3-5 pound weights, with an option for a heavier 8-10 pound weight for certain circuits (noted in the description below). The variety set HERE is perfect for this workout and many others on Physical Kitchness! Click to purchase.
Weighted Cardio HIIT Workout
Lunge Forward Shoulder Pulls
Start with your right leg behind your body in a lunge position with your body weight distributed on your left leg (knee bent). With the weight in your right hand, extend your arm and reach towards the outside of your left foot, leaning forward with your upper body (chest near your left knee). Bring your upper body up as you tap your right foot to the instep of your left foot, simultaneously bringing the weight up towards your shoulder (elbow out). For an advanced version, instead of tapping your foot, lift it off the ground (knee bent in a 90 degree angle) in front of your body. Complete 30 seconds of this movement quickly, but keeping correct form top priority.
Take a 10 second rest.
Weighted Stance Jack
Start with the weight held directly in front of your chest, feet in a wide second position (sumo squat), knees bent. Power up by hopping your feet together and lifting the weight overhead. Complete this movement repeatedly for 30 seconds. As a modification, omit the sumo squat in the first photo and replace with your feet out towards your sides without the bend in your knees like a jumping jack.
Take a 10 second rest.
Side Plank Burpees
Place one weight on the floor. Start by executing a traditional burpee by placing your hands on the ground (directly under your shoulders) and jump your feet out into a plank position. Grab the weight with your right hand as you lift it overhead and shift your bodyweight to your left arm, executing a side plank (feet still staggered). Gently bring the weight back down to the ground and jump your feet back in towards your chest. Finish by jumping as high as you can, arms overhead. Complete this movement repeatedly for 30 seconds.
Take a 10 second rest.
Back Lunge Bicep Curl
Start in a standing position, weights rested in front of your thighs, palms facing up. Step your right foot behind your body executing a back lunge as you bend your left knee into a 90 degree angle. As you step back, simultaneously bring the weights in toward your shoulders, executing a bicep curl. Complete this movement repeatedly for 30 seconds.
Take a 10 second rest.
Row Taps
Start with your right leg behind your body once again, left leg bent – but not a full backwards lunge. The weight should be in your right hand and extended directly in front of your shoulder. Next, tap your right foot to meet your left as you bring the weight in towards your body to execute a row, elbow facing upwards. Complete this movement repeatedly for 30 seconds.
Take a 10 second rest.
Marching Oblique Crunches
Start with one weight, gripping the sides of the weight. Lift your right foot off the ground, knee bent directly in front of your body as you bring the weight over towards your right side, leaning slightly. Step your right foot down as you shift the weight overhead, then lift your left foot off the ground and bring the weight over to your left side, leaning into it slightly. Complete this movement repeatedly for 30 seconds.
Take a 10 second rest.
Fly Taps
Take the weight with your right hand, slight bend in your elbows and reaching slightly across your body. Your bodyweight should be distributed on your left leg, with your right toe tapped near the instep of your left foot, leaning forward slightly with your upper body. Next, tap your right toe out to the side as you lift the weight out to the side, directly in line with your shoulder. Bring the weight and foot back in to the midline of your body. Complete this movement repeatedly for 30 seconds.
Take a 10 second rest.
Sumo Squat Forward Shoulder Press
Grab both weights and bring them to your hips (palms up). Start with your feet apart and bend your knees to bring yourself to a sumo squat position. Extend your right arm out and slightly across your body, weight directly in front of your left shoulder and elbow slightly bent. Next, extend your legs and bring your right weight back in towards your hips. Bend back in to the sumo squat position and extend your left arm simultaneously. Complete this movement repeatedly for 30 seconds.
Take a 10 second rest.
Glute Bridge
Lie flat on your back with one weight in your hands, arms extended directly above your chest. Feet planted on the floor with your heels up. Keep your arms extended and hold the weight as you lift your hips up towards the ceiling, squeezing your booty with the lift. Bring your bottom back to the ground and continue these glue bridges repeatedly for 30 seconds.
Take a 10 second rest.
Glute Lifts/Fire Hydrants
Start on all fours and place one weight behind your right knee, holding it there by keeping your heel close to your seat, foot flexed. Lift your right leg up and think of tapping the ceiling with the bottom of your foot, being careful not to overcompensate by arching your lower back. Bring your right knee back in to meet the left, then lift your right knee out to the side and back in. Continue this movement for 30 seconds, then take a 10 second break before starting the whole weighted cardio HIIT workout sequence over, switching sides.
Complete four total rounds of this weighted cardio HIIT workout and embrace the glorious sweat to come!
Need more HIIT inspiration? Check out there workouts: 30 Minute Home HIIT Workout, Quick and Dirty 7 Minute HIIT, 20 Minute Heart Blast HIIT Workout.
And weight training too? Click on this Garage Total Body Circuit with Dumbbells, Killer Shoulder, Butt, Tri’s and Thighs Workout , 10 Minute Tabata, and this 8 Moves to Banish Back Fat routine.
Don’t forget about barre workouts with weights! Check out this Sculpted Arm Barre Workout and the Advanced Sculpted Arm Workout.
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Exactly what I needed today! Perfect home workout.
Glad to hear it Heather!
This is the first workout of yours I have been able to complete and keep up with! Loved it!! ?
That’s so great! Good for you Miranda!
LOVE this workout! Full body is always great. Thank you.
Have you ever considered sending a video so we could follow along and “try” to keep up with your pace? Would love that.
I have and definitely want to! On my many ‘things I need to do’ lists 😉
Holy moly!!! I started out thinking that only 30 seconds on each exercise would be a breeze. I was SO wrong!! That just kicked my trash!!! Thank you, I love workouts you have!!
Hehehe I like being sneaky like that!