20 Min HIIT Workout at Home with Weights for Fat Loss - No Jumping - No Repeats - with Dumbbells

What's up HatsFit Tribe, it's your personal trainer Coach Kozak. I'm Claudia and this is a HIIT workout with weights that you can do at home. We're working your full body and there are no repeats in today's session. We recommend having a few dumbbells on hand so that you can switch up the weight depending on the exercise. You may want a chair, box, or bench available but it's not required. Now let's go. Let's begin today's session with a warm-up. We're going to move into a half kneeling position for our first warm-up sequence. So I'm going to come down onto my right knee, left leg is up. We're getting started with a kneeling hip flexor stretch. So I want you to squeeze your glutes, squeeze your abs, and with both of those tight, we're going to move forward. Start to feel that hip flexor and right quad. Now we're going to transition to a rotation. We're going to put our arms out and we're going to rotate to the side of that lead leg. Next up, we're moving into a hip pry. So I'm going to take my hands on that lead leg and I'm going to gently press out, keep my foot flat, press out on that knee and we'll feel that hip open up here and kind of move it around, see where it feels good, see where it's tight, needs to be loosened up. All right, the last move in this sequence is going to be a sprinter stretch. I'm going to take two hands and place them on the inside of that lead foot. Now I'm going to stand up onto that back leg, trying to straighten that back leg and even bring that heel to the floor. Then back down, repeat. So you may not be able to get that heel to the floor, that's all right, but trying your best to at least straighten it. And if you can't do that, again, this is where we need to improve in practice. Last one, up and down. Now let's move through this same sequence on the opposite side. Go ahead and switch. Opposite knee up, starting with that kneeling hip flexor stretch. So glutes are tight, abs are tight, and once they're tight, we can come forward. This one feels, this left side's feeling a little tighter for me. My right side was definitely the tighter one. And now moving into that rotation, opening up that same side of that lead knee. Great thoracic spine rotation. And last one. All right, hip pry. So taking our hands, gently pressing out. You can even press forward a little bit too, get some ankle mobility. Just move it around, open it up. And let's go into that sprinter stretch. Two hands down on the floor on the inside of that lead foot. Now standing back up with my back leg. Back down. Again, ideally, we're straightening that back leg. That's what we're aiming for. And if that's easy for you, then really work on getting that heel to the floor as you come up. And last one. Very good. All right, we're going to move to the wall for our next stretch. You could also use a door, or if you need to, just do out in space. We're going to do a shoulder contour, getting close to the wall, right up against it. I'm going to place my palm flat on that wall with my thumb facing me. Now we're going to do a big contour, big arm circle. Hand and arm stays on that wall. I rotate all the way over and then contour all the way back. Really focusing on getting as close to this wall as you can on this one. If you need to, you can step out if you don't quite have the shoulder mobility to get it done. But as we progress, we're trying to keep our body right flat on that wall. And break. Opposite side now. Again, good posture here. Hand flat up against that wall and begin. Big arm circle. Again, pushing yourself, testing yourself to stay as close to that wall as possible. And a great shoulder mobility exercise. Got a lot of pressing and shoulder work coming up ahead. This is going to ensure that our upper body is ready for that work. And last one back. All right. Very good. Time to work. You ready to work, Claudia? Ready or not. All right. There it is. Ready or not. That's it. I don't know if it's a yes. Almost convincing. I almost had it. Yes or no. Hey, but we're here. Today we are going to do a no repeat HIIT workout. So that means every set or every exercise we're doing just one time. So you're going to give it your all. Give it all you got. One set. Our first move is going to be a three quarter goblet squat. We need one dumbbell, heavier dumbbell for this one. We're going to hold it up into a goblet position. We're going to have our feet hip width apart, bringing that dumbbell up in a goblet, sitting back, weight in our hips like we normally do for a squat. We're going all the way down. And now we're going to go three quarters of the way up and then back down. So we're not going to stand all the way back up, but we're staying in that bottom three fourths. Going to light those legs up. Specifically the quadriceps. There we go. You got it. I spit it out eventually. All right. Here we go. Ready and begin. So all the way down to start. Three quarters of the way up. Back down. So stay in that bottom three fourths. Breathe in on the way down. Breathe out on the way up. Making sure to sit back every time. Keeping your weight nice and evenly distributed throughout that entire midfoot. That's right. Don't fall forward onto your toes or back onto your heels. And if you're wondering why we're doing it this way, this just doesn't allow your legs to rest at the top, right? So it's that constant tension. We're feeling that tension already. Almost through this first one. Come on. And five, four, three, two, one, zero. All right. Next up, we have a crossover swing. We need one moderate weight dumbbell for this one. We're going to work on our posterior chain. I'm going to grab this dumbbell from both sides here on the ends. And I'm going to step back with my left leg. And I'm going to swing back to my right side. So I'm hinging at my hips here up to the front. Hinge at my hips. Every time I'm driving those hips back with a slight bend in that knee as I step back and swing across my body. Yep. Ready? And begin. Inhale on the way down. Exhale on the way up. Just hinging at our hips, not our knees. We're going to turn this into a squat. She should have that slight bend in that lead knee. And then you're driving those hips back. It was all in that backside. Yes, our arms are moving, but it's primarily hamstrings. Oh, yeah. All the power is coming from that lower body. So we call it a posterior chain move. Again, get that breathing going. Come on. Not much left in 5, 4, 3, 2, 1. And break. All right. One dumbbell needed for this next one. I'll probably use the same weight. Same weight here too. We're going to get into a half kneeling position. A half kneeling shoulder press. So that same position we were in for our warm-up moves today. I'm going to bring that dumbbell up into a rack position on the side of my down knee. Opposite arm can be out or on the hip. Elbows at a 45. So not in, not out, right in between. We're going to press up, return back down. We're going to split our time half and half on both sides. Ready? And begin. You're keeping that core tight and engaged on this one. So we're here, tight all the way around. That's right. Again, inhaling on the way down. Exhaling on that hardest part of the movement as we press overhead. Come on. Not much left before we switch. 5, 4, 3, 2, 1. Switch sides. All right. So keep it up and begin. Again, core stays tight. We talk about 360 degree bracing. You're not just like pressing forward on your abs, but instead 360 degrees all the way around. Like you're filling up a balloon. So yes, this is a shoulder tricep exercise, but we're also working that core. Come on. In 3, 2, 1 and break. Excellent. We're going to be in the same position for our next one, but I'm going to go a little heavier on my weight. We're doing a half kneeling row. Traditionally, our pulling muscles are going to be stronger than our overhead pressing muscles. So I'm going back to my opposite arm. So alternating arms, half kneeling opposite side. We're gonna do a half kneeling row. I'm reaching out in front of me. Opposite arm is either straight out or on my hip. Core's tight. Now I'm pulling back from the elbow, bringing that dumbbell back to the hip. Every time. Half and half again on both sides. Ready. And hit it. Again, core stays tight here. Inhaling on the way down. Exhaling as we pull up. We're going to keep those shoulders nice and square so we're not rotating when we pull back the dumbbell to our hips. So working our lats, our biceps, forearms, even some core here. Okay. We're going to switch in 3, 2, 1. Switch sides. Same move. Opposite side. Ready and begin. Again, only the one set of all these moves today. So feel free to push that weight. You gotta push yourself. Nobody else is going to do it for you. That's right. And notice how our gaze, both of our gazes are straight ahead, right? So I don't have my head and neck up like this, but instead gaze is here so I can have a straight spine. Here we go. In 3, 2, 1 and break. All right. Moving back to our lower body with a curtsy lunge. I'm going to use two dumbbells for my variation. And I'm going to use just my body weight for this variation. So you choose where you're at and what's appropriate for your fitness level. So we're getting started. Feet are hip width apart. I'm going to step back and behind with my right leg. Drop both knees till they're at a 90. Back up. Opposite side. So we're alternating left and right. So not just stepping straight back like a reverse lunge, but back into the side. You're doing a nice curtsy as if you were in a ballet or something. There we go. Show those manners. Ready and begin. Inhale on the way down. Exhale on the way up. There's no rush on this one. This one is not the most comfortable. You're going to feel it light up those glutes. And control that lowering phase of the move. So we're not bouncing that back knee off of the floor. Should be controlled. Maybe it'll just kiss the floor, but not bouncing. Again, inhale on the way down. Exhale on the way up. One in the next. Come on. You got it. Oh, not much left. Finish this set strong. Five, four, three, two, one. Done with that one. All right. We need two lighter dumbbells for the next one. We're moving back to the floor in a low lying dumbbell fly. So we're going to perform a fly, chest fly from the floor, coming down to the floor. I like to put these dumbbells on my knees and then use my knees to help kick back the weights. Now from this position, I can rest my arms, upper arms on the floor, but I don't have them up here. Instead, they're closer to my sides. And now I'm with my elbows slightly bent. I'm going to bring the dumbbells up together. Bring those palms up, control the way down and squeeze my chest up at the top. Oh yeah. Ready and begin. Really want you to focus on that breathing here. We're inhaling on the way down, exhaling on the way up. Again, picking a weight that's going to challenge you for this allotted time period. Don't bounce your arms off the floor. Keep it under control. Squeeze those chest muscles up at the top on every repetition. Again, they're coming down, not just to the side. Come on. Not much left. Five seconds. Four, three, two, one and break. Woo. Those were killer. All right. Our next one's also from the floor. We're going to do a dead bug and you can use two light dumbbells or you can use no dumbbells and just use your body weight like me. Okay. I'm going to use two really light dumbbells here. Again, if you are going to use weight, it doesn't take much. It doesn't take much. All right. We're going to get set up with our legs in the tabletop position, our arms straight up. And now I'm going to glue my lower back to the floor. So that means I shouldn't be able to put my hand in between there. Now I'm going to extend from my right arm and left leg, keeping that lower back glued, return. Now left arm, right leg and return. Ready and begin. Notice how our legs and our arms are not touching or resting on the ground. We get really parallel to the ground with both our arms and legs and come to starting position. Again, as you're extending, it's so important to stay, to keep that lower back glued to the floor. Temptation is going to be to allow it to arch. Need to fight that temptation. That's right. And be so delivered about keeping it down. Come on. 15 seconds left. Exhale. As you lower both your arms and your legs, inhale as you come back up to that dead bug position. Such a great overall core move. Also working those deep core, inverse. Transverse abdominus. Thank you. Brain is not working. One and break. Oh, there we go. We need one heavier dumbbell for this next one. We're going to do a high plank row and I'm going to do mine from the floor. I'm going to do mine from an incline. So if you have a bench chair or anything that you want to use, now's the time to do it and get it out. You decide what's appropriate for you. We're getting in this high plank position, similar to like a push-up position. Our core is tight here and I'm going to have my one hand on my right dumbbell and I'm going to pull back from that elbow and then extend back out in front of me. Every time we're going to switch halfway in between. Ready and begin. Core stays tight here. Temptation is to really rotate as you're doing this one. So we have to fight that temptation. So we'll call this like an anti-rotation movement where our stabilizer core muscles are working hard so that we don't twist. Oh yeah. And it's okay to have your stance a little wider in this high push-up position just to help in that regard. Yeah, I recommend that you do so. Ready and we're switching in three, two, one, switch sides. All right. If you don't have to, don't come down in between. Just switch hands and keep moving. That's right. Get right back into it. And so I don't want you pulling back from your hand on this one. Let that elbow lead the way, right? So pulling back from the elbow like you have a string attached to that elbow and don't hold your breath while you're up here. Come on, not much left in three, two, one and break. All right. So we need two dumbbells for the next one. We're going to do a compound move. We're on our feet. We're going to do a dumbbell sumo deadlift plus alternating hammer curl. So it's a weight that you feel comfortable doing a hammer curl with. We're going to have a wide sumo stance to start. So wide stance with our toes pointed out. I'm going to have one dumbbell up in a rack position, one dumbbell down, sitting back, weight in my hips, full sumo deadlift. Stand up, switch hands and then perform it again. So every time at the top, we curl hammer curl those palms in and we switch. Ready and begin. Almost did it on the way up. Yeah, a little bit of a brain exercise on this one as well. Wait till you get all the way to the top and then switch. Making sure you're sitting back, weight in the hips, driving through that midfoot. Again, we don't want to feel like we're falling back under our heels or forward under our toes here. Core is tight and we get that 360 degree bracing. Inhale on the way down. Exhale on the way up. Wrists stay locked. Keep going. You got 10 more seconds of this. Come on, finish this set strong. We're there with you. In 5, 4, 3, 2, 1. All done with that one. All right, no dumbbells needed for the next one. We're moving into a challenging push-up variation, which is a fingers out push-up. I'm going to do mine again from the floor. I'm going to do mine again from the incline. So get out your bench or chair. I'm going to have my fingers out. So literally pointed out here with a wider than normal hand position. This one's really going to focus on our chest. Again, push-up position here. Elbows are at a 45 as I lower my body back up. Okay, this one's going to burn it out. You're excited for this one, Claudia? I'm so excited. So excited. Ready? 3, 2, 1. Begin. Inhale on the way down. Exhale on the way up. That's okay. It's not a race. Do as many as you can do with good form. We're going down until those elbows get to about a 90 degree angle here. So the goal isn't necessarily to touch our chest to the floor, but instead to get those elbows to a 90 degree and back up. But we also don't want to have a chicken neck. No chicken neck. You're bringing your chest down, not your head and neck down. Important distinction. Come on, you got 15 seconds. Finishing this one strong. Rep by rep. Come on. What brought you here today, Hasfit Tribe? What is it? What are you working on? Every rep is getting you that much closer. In 5, 4, 3, 2, 1. Break. All right. Oh, you did it. Big deep breath and we're on our feet. We need one moderate weight dumbbell for this one. We're going to do a one arm dumbbell. It's either a snatch from the hang or a high pull from the hang. I'll show you what the high pull looks like. Very similar. Feet hip width apart. This hang is like a RDL, little bend in our knees. Hips hinge back. Load my hips. Now I'm going to explode my hips forward. Elbow comes up and I'm going to flip the dumbbell over at the top. And I'm going to bring my elbow up as high as I can. And I'm not flipping over. You decide what's most appropriate for you. We got half and half on both sides. Let's do it. Ready and begin. Core is tight here. Back stays straight. You also notice that we're exploding onto the balls of our feet here. It's a compound move. Multiple muscle groups involved here. Inhale on the way down. Big power. Exhale. Come on. Switching in 3, 2, 1. Now onto the other arm. Same move. Keep it up. Go. Feel that stretch in your backside as you go down on every rep. So you're loading those hips and then they're exploding forward. Come on. Not much left. You have about 10 seconds left. How many can you get? Right here. Come on. In 5, 4, 3, 2, 1. And break. Ah, nice. All right. Nice work, Claudia. Nice work. Great work to you out there, Hazfit Tribe. I like that work. I'm feeling lean and mean after that one. Let's move into a cool down. We're going to move to the floor. A little combination move here. Don't skip the cool down. Helps bring your heart rate down slowly while getting some extra mobility and flexibility work and reduces soreness over the next couple of days. Don't skip the cool down. Legs are out in front of us. We're going to do a seated toe touch to a chest opener. So you're going to reach as far as you can. Maybe that's your toes. Maybe it's your ankles. Your shins. Your knees. Maybe even your quads. Reach and hold. Chin to the chest. And now we're going to come up and do a chest opener. Elbows are bent at a 90 degree angle. Pull back like I'm there behind you. Gently pulling back on those elbows. Open that chest up. And then dive back down into that seated toe touch. Trying to get a little deeper this time. Big deep breaths. Bringing that heart rate down slowly. And then up again. Pulling back. Open up that chest. Got a lot of good work in today. Let's go one last time. Diving down. Chin to the chest. How deep can you get here? How far can you reach? Kind of pushing yourself here. And last one. Back up. Pull back on those hands. On those elbows. And relax. All right. So next we're going to do a seated knee crossover. I'm going to take my left leg. Bring it across overhead. Over top. Not overhead. That'd be crazy. And then bring it over. No. Don't recommend that. Okay. So I'm going to place my opposite elbow on that opposite knee. And I'm going to use that to rotate my body across. So we're feeling stretching our hip and glute on this leg. And then in our back on the opposite side. Big deep breaths here. Just hold. And relax. Same move. Opposite side. Opposite knee comes up and over. What were you saying earlier? This one reminded you of, Claudia? Uh, P.E. class in elementary school. You know, sometimes the classic stretches, they're classics for a reason. Yeah, they are. It's not broke. Don't fix it. Years and years. Almost a century. Oh, I thought you were going to tell me. Oh, almost a century. Wow. I mean, I'm pretty sure I saw that in some World War II videos of, you know, some people. Some P.T. No, this isn't. No, but I did do it in elementary school. Three, two, one, zero. I was like, you look great for your age. Okay, we're going to come up and do a kneeling quad stretch next. Again, quadriceps got a lot of good work in today. Like that three-quarter goblet squat. So from this half kneeling position, we're going to reach back, grab your foot or ankle. You could also use a towel or a band if you need to. And come up. Hopefully your hammy doesn't lock out on you. That would be unfortunate. And we're just going to hold here. Super unfortunate. If you need to, you can also do this move from standing or a side-lying position. Good posture here. Again, just a static stretch. Just holding for these cool-down stretches. Three, two, one. All right, switch it up. Same move. Opposite side. You know the drill. Try to keep our balance here. And up. Oh, gosh. Always test the balance a little bit. Oh, gosh. Oh, my word. See, you know, we're not perfect either. And we don't edit this stuff out. Well, one side is tighter than the other, right? We kind of talked about that in the warm-up, so. We're not here to pretend we're perfect. We're here just trying to get better, just like you all. That's right. And three, two, one, zero. Excellent work. One of the ways that we recommend helping you stay on track so you can keep getting better and stay consistent is following a complete exercise program. Those exercise programs can be found on the HasFit app. So regardless of your goal, you're looking to lose weight, gain strength, muscle, just kick butt at life. Download it now and check it out. Don't forget to like us on your favorite social media channel. Until next time, I'm Coach Kozak. I'm Claudia. And we will see you at your next workout.