20 Minute HIIT Workout CALORIE KILLER | Full Body FAT BURN Workout with Dumbbells

TopShop · June 2, 2024

20 Minute HIIT Workout CALORIE KILLER | Full Body FAT BURN Workout with Dumbbells

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Video Transcript

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hi guys welcome to Studio sweat Rebecca here we’re doing a 22 minute hit workout so just make sure that you warm up I’m going to give different options um while we are in workout for the warm-up I would say at least five minutes you can hop on a bike for five minutes you can do jumping jacks push-ups um alternating lunges just make sure you’re warm before you start and you need to set a medium and a heavy heavy dumbbells with a mat all right so let’s get it done get even more Studio sweat On Demand with our seven day free trial we’ve got a huge library of Live And on-demand workout videos all filmed in our studio and featuring real people just like you found that our app today leg [Music] [Music] [Music] here we go mountain climbers flush out that left leg that was planted get ready to keep that right leg slanted in two one hop up left behind back lunge [Music] our first five minutes is upper body from the first third and fifth body weight only seconds there’s the halfway work that right leg isolate the distribution of the weights [Music] all right up we go grab your medium set please I’m gonna have my lighter set handy we’re flying 25 seconds glutes or tight hips are pulled go flies if you’re prone to shoulder pain bring the elbows down mid chest level squeeze the elbows together don’t let the top touch exaggerate the open and breathe we live one minute at a time all right halfway shoulder press please now I want you to make note of how this feels hopefully if we do our job the fifth minute doesn’t feel this good and I can vouch I tried this yesterday I was struggling 10 seconds full range lock the elbows to the top we will transition into burpees right when we’re ready to put the weights down and go for it lower down heart rate’s not dropping here we go burpees modification you can always do a burpee without a push-up or mountain climbers [Applause] this is about 22 minutes of constant movement high intensity and please remember it’s only a good thing if you have to adjust the dumbbells in hand no matter how you’re feeling when I say halfway you’re like hell yeah I got it halfway hold [Music] on [Music] I don’t know fantastic effort come to the map please standing or on your knees combination pulling the two moves together breathe [Music] nice and fluid [Music] halfway two count one two one two now let’s say your shoulders are on fire take the dead belt away you can still do the movement and it will still burn reach nice and robotic like good so even without dumbbells you still be awesome to continue on awesome man again work [Music] [Music] all right remember your Q I say halfway you say hell yeah three two halfway yeah yeah that’s it [Music] way to keep it moving four three two one last minute with medium set we’re not doing a combination we’re blue we’re doing a shoulder press first then the blind here we go [Music] options you can always alternate top or bottom gets together too much would you work harder if I told you to be on your back with hip raises do the chest press heck yes you would halfway fly remember if they’re burning too much squeeze open [Music] we call these B Flats because you are making a V with your forearms and elbows 10 seconds strong keep it moving fight through [Music] [Applause] two one medium set if you want to press your heavy set because you can that’s totally your option we’re doing full range of motion right leg over left here we go full press hips up and down with the dumbbell [Music] [Applause] head neck and shoulders are relaxed we’re going into knee tucks or rollers for the first 25 and then straight leg lifts [Music] halfway hell yeah here we go here we go hold it up alternate keep it full range half up the pace of the arms the fifth minute you’ll do your left leg on top of the right [Applause] the full range all the way all the way seven seconds so we hit those rowers or you stay in your back and do knee tuck two weights down on your back doing knee touch or go right into rowers but need a little bit of assistance I’ll take it two fingers on the hammies I need full range I’m gonna turn a little buzzer on for you guys to actually hear your your goodies all right on the halfway we’re going into straight leg lifts you may go on your forearms or you may go on your back all right if it’s too easy in your back don’t waste your time get ready for the halfway call squeeze your knees and feet together for a little extra support halfway straight leg raises here we go on your back flush or on your forearms excellent knees locked we’re going into I’d love to call it a half range of motion hip raise but it’s like a quarter it’s a pulse we’re gonna go alternating on the arms [Music] three two one grab your set both feet planted please toes up for the challenge here we go quarter range of motion if it’s too easy take 25 seconds the right leg extended straight on the halfway call you’ll switch and extend the left you’re just pulsing those hips and the reason for the alternating arms is so we can keep the pace light and quick four three two one halfway keep it going if you can add the two countries the glutes up top I’ll take it the leg option you have to switch if your feet are flat you need a little extra um please lift the toes up stay isolated on your heels get ready for our knee tucks or rowers I want you in the meaty part of your butt not your Sigma tailbone two one weights down here we go [Applause] now this five minutes is strategically put here so when we go into our heavy weight sequence we feel like we kind of we didn’t take it yet enough but we changed our plane of motion [Music] you tell yourself you’re ready to go after this because we’re finishing one minute on the mat and then going into our heavy set range [Music] four three two straight leg braces now the hip flexors are getting exhausted don’t worry on those hip raises full range you’re gonna get a chance to reach them up to the sky and stretch them out and let the hamstrings and glutes take the burn all right so work it harder here come on straighter legs more control to lower quicker lift seven all right here we go medium set I put my right leg over my first minutes on my left leg over my right now I’m doing a full range of motion pressing together start it up I am actively trying to pull my knee away from my core so get a nice little stretch spread while everything’s working you will see a pattern around the five minute Circuit of the 5010 first and fifth minute usually repeat [Music] over halfway can we add a two countless at the top squeeze those clothes up top lock those elbows don’t cut your full range of motion shy keep those hips coming all the way down grazing the mat and popping up that’s it lower down all right guys we’re going into squats get your heavy set please transition it’s a squat [Applause] here we go if going from a laying down position to coming up standing get a little dizzy just take it a little bit slower until you get your bearings on this first and fifth minute we have the option of adding in the hammer curl and the halfway establishing a range of motion on the squats here nice Vicky shoulders back every time I feel like I’m on the jungle cruise it’s kind of fun guys we’re at Disneyland all right halfway remember Hell Yeah here we go the hammer curl is optional push-ups 25 seconds on our toes 25 seconds on our knees right here bend the knees to lower the heavy set down here we go knee push-ups start early trying to get yourself to the point where you need to lower down to your knees on the halfway and pick up the pace awesome Bree a nice range five four three two lower down on the knees pick up the pace no Bend in the hips 10 seconds keep it moving foreign squats only all right here we go I’m gonna give you guys an option on the halfway call if you want to take the feet closer together keeping the knees ever so slightly bent and going into a dead lift you may take that option just for a little bit of variety otherwise we’re squatting the whole time but home you have a mirror please use it as your spotter to make sure you’re getting the range same range every rep halfway carry-on squash option to go into deadlift Palms facing [Music] receive rate of exertion if you’re breathing through your mouth guess what your heavy set’s heavy [Music] two bend the knees to lower the weights down push-ups Rebecca I want you to work with me on those push-ups make it that much harder than your first minute you guys are rocking every single transition it’s awesome you’re starting like five to eight seconds early it’s sweet I think not having the buzzer is helpful yeah and I hate you Rebecca kind of way okay almost there three two knees cause we need it up come on no matter what you’re feeling there’s always something we can do if you’re like I don’t have another one in me flat tire go down deflate up down deflate guess what you’re still moving nice [Music] [Music] remember the hammer curling shoulder press is optional [Music] all right [Music] [Applause] [Music] 50 seconds Done Right the second 25 you kind of hold it on that white knucklehead try to maintain your speed but having to dig deep for it over halfway foreign [Music] if you prefer to plank row your heavy rock on lower down medium or heavy set blank row alternating feet matte width trying to isolate these limits any movement of the lower body on the halfway we’re only going to let pull our right side for 25 seconds so lift is quick the lower slow and controlled [Music] one right arm only hip squared lat pull squared if this is too much lower down left side and row all right just keep that row moving ten seconds full range dumbbell to the shoulder lower down controls your time all right take one dumbbell you’re doing a weighted sit-up all right right here knees bent here we go Jess and Asthma coming to the quad [Music] your feet should stay flat if they don’t bring your heels close to your glutes on the halfway calling five we’re gonna go double wide with the legs halfway double leg exit the reach [Music] how much you want to challenge your upper body and keep the reach nice straight arms on it or you can go ahead and bend them the dumbbell can come over your head or take chest levels so many options three two one here we go standing all right so yesterday I tried with my heavy I’m pretty sure I can do my heavy here so we’re going to go ahead standing row ready here we go 25 seconds and then we’re gonna alternate [Music] my weight to the heels as my dumbbells come down bring the squat a little lower excellent on the halfway in ten we’re gonna alternate from the extension [Music] elbows back three two one hold it low alternate more range surprise yourself with what you can do breathe going back to wait until this time I’m gonna take the strength leg option you may join you join me for the straight leg or go back to bed that we did before feet feet shoulder width whether you’re bent legs or straight on the halfway because [Music] almost there guys come on [Music] the halfway I’m gonna grab my heavy set or what my heavy one dumbbell because I know I can I don’t want to stand back it halfway double wide foreign [Music] but you all knew that I can’t lose [Music] here we go plank if you find that your plank is not challenged move your feet closer together that’ll always shake things up a bit here we go alternating have a thriller do not slam your dumbbell down there should be no noise on contact just control [Music] all of a sudden you’re realizing hey wait I only have 25 seconds left in this 22 minutes so hey isolate the left left arm almost finished keep the hip squared to the mat all the way five four three two lower down gently on the knees make sure you stretch at home rock on if it wasn’t challenging enough make sure you go through again and take those more challenging options use the heavy set for your medium and and uh show me how it’s done nice job guys [Music] [Applause]

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20 Minute HIIT Workout CALORIE KILLER | Full Body FAT BURN Workout with Dumbbells