If you're a busy girly and have limited time to workout, HIIT workouts are going to be your best friend. These workouts are made for getting a lot of training volume packed into a short amount of time. That way, you can get it done and move on with your busy day knowing you still showed up for your health and self care. 

HIIT is short for high intensity interval training. In this full body workout, we will use timed intervals of weight training and short rest breaks in between to build your strength and your cardiovascular health at the same time! Double win. 

Equipment

• Dumbbells
• Exercise Mat (or other soft but sturdy surface to lay on for ab work)
• Bench (or sturdy couch / chair)
• A timer (You can use the one on your phone!)

The Workout

4 Rounds of Each Exercise 

40 seconds of work, 20 seconds of rest in between. 

1. Lying Leg Raise with Dumbbell Hold
2. B Stance Deadlift
3. Floor Press with Dead Bug
4. Front Squat
5. Cross Body Curl
6. Squat to Press
7. Plank Row

Exercise Instructions

LYING LEG RAISE WITH DUMBBELL HOLD

1. Lie with your back flat on a ground and your legs extended in front of you.Hold a dumbbell over your chest between both hands.
2. Keep the core activated throughout the movement. Do not let the low back come off the mat.
3. With your legs still fully extended, raise them until they form a right angle with your torso. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4. As you inhale, slowly lower your legs back down to the starting position.

B STANCE DEADLIFT

1. Standing tall with a tight core and flat back, hold a dumbbell in your left hand in front of you. Extend your other arm to the side for balance and stability.
2. Bend your left leg so that the left foot is slightly behind the right foot. Your left heel should be up off of the ground.
3. Maintaining a tight core and flat back, bend your knees slightly and push your hips back. Keep your arms extended and the weight close to the body.
4. Once you feel the stretch in the back of your legs, slowly return to the starting position.
   Repeat for the prescribed number of reps and then switch your stance so the right foot is behind the left.

CHEST PRESS WITH DEADBUG

1. Lie on your back on the floor, holding two dumbbells at arm’s length over your chest. Keep your low back glued to the mat throughout this movement.
2. Rotate your wrists so that the thumb sides of your hands are closer together than the pinky sides (as if holding a steering wheel at 10 and two o’clock). Bring your knees directly over your hips so that your legs are bent at a right angle. This is your starting position.
3. Slowly lower the weights, keeping your elbows close to your sides, while extending one leg out in front of you.
4. Once your arms lightly contact the floor, press the weights back to the starting position while bringing the extended leg back to its starting position.
5. Repeat the movement while extending the opposite leg.
6. Continue alternating legs back and forth as your perform the floor press.

FRONT SQUAT

1. Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keep your elbows bent and close to your body, with your palms facing inward towards your chest.
2. Lower your body by bending your knees and hips, as if you’re sitting back into a chair. Keep your chest up, back straight, and core engaged throughout the movement.
3. Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
4. Push through your heels to straighten your legs and return to the starting position, keeping the dumbbells close to your chest.

CROSS BODY CURL

1. Stand holding two dumbbells by your sides, palms facing towards each other.
2. One at a time, curl each weight up towards your opposing shoulder.
3. Return under control to the start position and repeat on the other side.
4. Keep your body as still as possible to keep this movement all in the biceps. 

SQUAT TO PRESS

1. Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keep your elbows bent and close to your body, with your palms facing inward towards your chest.
2. Lower your body by bending your knees and hips, as if you’re sitting back into a chair. Keep your chest up, back straight, and core engaged throughout the movement.
3. Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
4. Push through your heels to straighten your legs and return to the starting position, keeping the dumbbells close to your chest.
5. Press the dumbbells up overhead, maintaining your neutral grip (palms facing each other).
6. Once arms are fully extended, slowly lower your arms back to your shoulders, lowering into your next squat as you do so. 

PLANK ROW

1. Get into high plank position with your hands directly below your shoulders on a bench, sturdy chair, or couch. Activate the core throughout this movement to protect your back.
2. Grab a dumbbell in one hand and let your arm dangle just behind the bench.
3. Row the dumbbell up to your ribcage using your back muscles. As you do so, be careful not to let your torso rotate. You want your shoulders to stay square to the floor.
4. Slowly lower the dumbbell back to the bottom, where your arm is fully extended.
5. Focus on keeping your entire body in one straight line, not allowing the hips to drop or flex. Keep your eyes focused straight ahead so that your neck and head is in the neutral position.

Are you ready to transform your body, health, and life?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to lose fat and build muscle without your workout or nutrition program taking over your whole life. You want something sustainable and realistic so you don't just keep starting and stopping.

✔ You want help learning how to eat and workout for your goals and how to consistently execute on these healthy habits

✔ You've been struggling with all or nothing thinking. You're tired of feeling like you need to do everything perfectly in order to see progress.

✔ You want to radiate confidence and strength - not just look fit, but feel it too!

✔ You want to make changes with the support, encouragement, and push from a trained and understanding expert.

There will never be a "perfect time" or "perfect circumstance" to get started on your fitness goals. Today is the day to make moves!

Every little action step you take brings you one step closer to the life you want, and confidence comes AFTER you take action. Breakthrough is on the other side of your 'YES!'

Not convinced it could work for you? Take a look at my Client Success Stories. If it worked for them, WHY NOT YOU?

I look forward to coaching you! 

To Your Good Health & Success,

Music: Are U Ready

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