Maximize Your HIIT Workout!

Maximize your HIIT workouts!

Machine Sprintervals + Dumbbell Sculptors = Total Body Burn

Approach your High Intensity Interval Training (HIIT) as a cardio-machine workout AND a speedy weight circuit. This will truly kick your metabolism into high gear!

Two excellent cardio machines to use are a treadmill and rowing machine with dumbbells.

Your body never knows what’s coming and you avoid overworking specific muscles. You’ll work multiple muscle groups and will be able to go harder during each interval, whether it’s sprinting or doing reps.

Check out this effective 30 minute express workout


Hard (Rate of Perceived Exertion: an 8 or 9 out of 10)


30 minutes


A treadmill or a rower and a set of 8- to 15-pound dumbbells


1st: Complete the warm-up

30 seconds each of jumping jacks, high knees, and butt kicks. Repeat. Then hold a forearm plank for 1 minute

2nd: Start with the cardio interval (on either a treadmill or a rower)

Cardio option 1: 500-meter row 

Row until you reach 500 meters. Aim to reach 500 meters within 2:30 to 3 minutes.

Cardio option 2: Progressive treadmill run.

Start by doing an easy jog (4 to 6 mph) for 1 minute. Increase your speed by 1 to 1.5 mpg for 1 minute. Sprint (7mph or faster) for the final minute.

3rdDo 5 strength moves for 1 minute each, performing as many reps as possible per set. That’s 1 round.

Strength #1: Moving Pike (targets shoulders, chest, abs)

Start on floor facing away from treadmill or rower in plank position with palms on floor about foot in front of machine and feet on treadmill belt or the rower seat. Keeping legs straight, pull feet in toward hands, lifting hips high, so your body forms an upside-down V. Keep heels lifted as you push feet back to start. Do 1 push-up. Repeat for 1 minute.

Strength #2: Lateral Lunge Tap (targets arms, butt, quads, outer & inner thighs)

Stand with feet hip-width apart, holding a weight in each hand with arms by sides to start. Shift hips back, bending right knee 90 degrees as you extend left leg straight out to side. Hold lateral lunge as you tap left foot on floor at a controlled tempo for 30 seconds. Return to start. Switch sides; repeat.

Strength #3: T rotation (targets shoulders, abs)

Start on floor in plank, arms extended with a weight in each hand. Shift weight to left side, and rotate into a left-side plank, extending right arm up, so body forms a T. Hold for 3 counts. Return to start position. Switch sides; repeat. Continue alternating sides for 1 minute.

Strength #4: Tempo squat (targets biceps, butt, quads)

Stand with feet slightly wider than hip-width and hold a weight in each hand with elbows bent by sides and palms facing each other in front of chest. Take 2 counts to lower into a squat (hip crease should be below parallel at bottom). Take 2 counts to return to start. That’s 1 rep. Do 5 reps. Then take 1 count to lower and 1 to raise. Do 5 reps. Finally, lower in 5 counts, and come to stand in 1 count. Repeat for 1 minute.

Strength #5: Curl and press (targets shoulders, biceps)

Stand with feet together, knees soft, holding a weight in each hand with arms by sides. Bend elbows to curl weights to chest with palms facing up, then rotate palms forward as you press weights overhead. Reverse movement to return to start. Repeat for 1 minutes.

4thRest for 1 minute, then repeat. Do 3 rounds.

Stick to the routine and the body-changing results will happen fast.

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