HIIT Leg Dumbbell Workout

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Today’s…

workout of the day, we are going to be doing a HIIT Dumbbell leg workout to get our week started off on the right note. Also, this week we are going to keep majority of our lifts to dumbbells or machines.

Cardio Round 1…

To start off the workout, we are going to do a HIIT interval run on the treadmill. This is to set the tempo of the workout and to get the blood flowing in our bodies. Since we are going to be hitting legs, it is important to wake these muscles up prior to our workout. Challenge yourself and see you potential.

Weights Round 1…

The first round of weights we will be using all dumbbells and body weight in a time based circuit for 5 rounds. We will perform each exercise for a total of 30 seconds and keep each round a continuous flow. After each round, take a 30 second break before starting the next round.

Cardio Round 2…

For our second round of cardio we are going to hit the stairmaster for a quick 5 minutes but be sure to do this at a medium to high intensity to keep the intensity of the workout up!

Abs…

To end the workout, we are going to do a 5 round time based ab circuit. Each round will be made up of 3 exercises, doing each exercise for 30 seconds. Add weight to these exercises to increase the intensity.

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.

Treadmill

– 1 minute speed 5-7

– 2 minutes speed 6-8

– 1 minute speed 7-9

– 30 second max speed

– 1 minute speed 5-7

– 30 second max speed

– 30 second walk

Weights

– 5 rounds of the following:

– 30 second air squat

– 30 second dumbbell lunges

– 30 second dumbbell squat

– 30 second single leg dead lift (right leg)

– 30 second goblet squat

Cardio round 2

– 5 minute stairmaster

Abs

-5 rounds of the following:

– 30 second weighted toe touches

– 30 seconds weighted v-ups

– 30 seconds high plank

– 30 seconds elbow plank

Stretch and hydrate!!!

Less Intense Version:

The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day.

Treadmill

– 5 minute warmup run or incline walk

Weights

– 3 rounds of the following:

– 30 second air squat

– 30 second dumbbell lunges

– 30 second dumbbell squat

– 30 second single leg dead lift (right leg)

– 30 second goblet squat

Cardio round 2

– 5 minute stairmaster

Abs

– 3 rounds of the following:

– 30 second weighted toe touches

– 30 seconds weighted v-ups

– 30 seconds high plank

– 30 seconds elbow plank

Stretch and hydrate!!!

Demo of Exercises:

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).

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.

bpetrillo153@yahoo.com

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