0 
0 Get Bigger, Faster, and Stronger with this HIIT Dumbbell Arm and Leg Workout
Today’s…
Cardio Round 1…
For today’s cardio, we are going to do a 10 minute circuit run on the treadmill. We will start off with a 2 minute warmup jog then increase the speed by 1 mph for 1 minute. We will increase the speed another 1 mph for one more minute. Finally we will increase the speed 2 more mph for 30 seconds. Walk for 30 seconds to cool down then do that circuit 1 more time. If it is nice outside, feel free to substitute this with a 10 minute run outside instead.
Circuit…
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
HIIT Dumbbell Arm and Leg Workout
Cardio:
– 2 rounds of the following (10 minute warmup on treadmill)
– 2 minute warmup jog
– 1 minute increase speed by 1 mph
– 1 minute increase speed by 1 mph
– 30 seconds increase speed by 2 mph
– 30 second walk
Circuit:
– 4 rounds of the following:
– 10 reps of dumbbell curls
– 10 reps of dumbbell skull crushers
– 10 reps of dumbbell hammer curls
– 10 reps of tricep dips
Circuit:
– 4 rounds of the following:
– 10 reps of goblet squats
– 20 reps of weighted lunges
– 10 reps of kettle bell swings
– 10 reps of dumbbell deadlifts
Stretch!
Dumbbell Curls:
Dumbbell Skull Crushers:
Dumbbell Hammer Curls:
Tricep Dips:
Goblet Squats:
Weighted Lunges
Kettle Bell Swings
Dumbbell Deadlifts
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
