- 5 months ago
Burn calories with this 20 minute HIIT workout. All standing, no equipment, and no repeats, perfect for an intense session at home.
▸ All Standing HIIT Workout
▸ Time: 20 Min
▸ Intervals: 45s on/ 15s Rest
▸ No Equipment
▸ Calorie Burn 200-300
▸ All Standing HIIT Workout
▸ Time: 20 Min
▸ Intervals: 45s on/ 15s Rest
▸ No Equipment
▸ Calorie Burn 200-300
Category
🥇
SportsTranscript
00:00today we're doing a lower body dumbbell workout and joining me is the beautiful alessia who's
00:15going to help guide you through today's session when you're ready grab your dumbbells make some
00:19space and let's get started all right so we're going to begin with a quick warm-up to get the
00:29lower body nice and ready for the workout and the first exercise that we're gonna do is just a simple
00:35body weight squat yeah nice and easy good just like that keep your chest up high
00:46feet shoulder width apart point the toes and then come up
00:51and the focus for today's workout is gonna be on working our strengths yeah so this is not a
01:01cardio workout we're gonna go not gonna go fast we're gonna go slow now we're gonna do some reverse
01:07lunges yeah so just come back and alternate left and right
01:23very good
01:28and remember to breathe
01:29nice okay now let's warm up our lower back with some hip circles so we start with the upper body
01:42yeah turning and then we go the other side
01:49and then now the lower body starts turning
01:53yes so go around and then you can switch to the other side
02:03just like that very good now let's warm up the glutes a bit we simply gonna do some standing
02:11kickbacks so if you have a wall or something to hold on to that's gonna be helpful maybe a chair
02:18or you can work your balance just like we're doing right here switch the sides let's do a little bit
02:28on the left
02:33okay now hands behind your head and we want to come down with to some good mornings right so hinge at the
02:41hips come up come down here's the hips feel the stretch in your hamstring
02:48and then come up
02:55good
03:02all right now let's do a few more squats last exercise for the warm-up come down and then up on your toes
03:11down up on your toes squeeze your calves
03:16yes good
03:26just a few more
03:26all right good job that's the warm-up now we get into the workout so i want you to grab a dumbbell
03:42right so whatever you have at home if you have something heavy take something heavy whatever you
03:48have just grab that and we're gonna start with a dumbbell goblet squat so again into the squat position
03:56dumbbell between your hands and then we come down and then up come down as low as you can
04:03and then up really stretch out your lower body muscles there and then squeeze up with some explosiveness
04:12boom good
04:19and keep your chest up yeah don't keep your chest down like this
04:25keep your chest up
04:26all right nice now we move on to some reverse lunges again if you want to make this a bit harder
04:42you grab two dumbbells if you want to keep it easy you can also do it with one dumbbell same thing
04:49dumbbell between your hands or to the sides and then we step back with the right come up
04:56and then to the left
04:58yes
04:59and when you're doing the reverse lunges
05:03if you want to hit more of your glutes yeah then you're going to lean forward with your chest
05:08like alessia is doing and if you want to target more of your quads you're going to keep your chest up high
05:14just like i'm doing
05:19all right and i know i said that this is not a cardio workout but man i'm already starting to sweat
05:30come on last one that's it good job okay feel free to put down the dumbbells if you want
05:38just give your arms a little bit of a rest and breathe and then we're going to move on with some
05:46pulse squats and this you can do with the dumbbell or without yeah it's completely up to you
05:54the key here is we're going to come down do a little pulse and then come up down pulse and then up
06:01come down with control right so control the weight of your body when you come down you're using your
06:19muscles on the way down and on the way up a few more
06:31that's it good okay now we're gonna continue
06:37right with the quads and glutes and we're gonna do a dumbbell static hold so grab the dumbbell
06:51between your hands
06:54calm down and then hold yeah and we stay here and stay here as long as you can
07:02really feel the intensity maybe you're feeling it in your quads maybe you're feeling it in your glutes
07:09but hold if you need to take a break just come up yeah take a small break few seconds
07:16and come back down again okay so we can always modify the exercise but we don't skip it okay so just hold
07:24hold a few more seconds come on five four three two one and come up nice good job round one now
07:41catch your breath and then we're gonna do that one more time okay that's gonna be the setup for
07:46today's workout we're doing each set of exercises two times so let's get to it no more break
07:56dumbbell goblet squat one more time let's go
08:16let's slow it down a bit you need to pace yourself for the entire workout it's only only said one
08:31let's go one more okay good job
08:37all right now reverse lunges once more
08:46so we're gonna go in three two one right foot back
08:58and control on the way down
09:02and explode and i like to breathe in when i come down and then breathe out as i push
09:16and breathe come on
09:28few more
09:32last one
09:33bomb okay
09:39so now back to the pole squat and again if you want to do this one without the weight that's fine
09:46so get yourself ready
09:51feet wide and then we come down pulse and then up pulse and up
09:59ten more seconds keep going
10:0710 more seconds, keep going
10:2410 more seconds, now grab the dumbbell
10:47I'm gonna tell you something today we have a lot of squats okay just mentally prepare yourself
10:55for that so let's come down and we hold yeah hold it
11:03think about something beautiful or or maybe you want to think about something
11:08not so beautiful maybe that motivates you whatever it is
11:14whatever you need to but hold okay you need to hold
11:21come on
11:25hold it come on five four three two one and come up all right
11:35nicely done good job good job now
11:45we're gonna move on to some hamstrings and a bit more focus on the glutes okay and the first exercise
11:54that we're gonna do for the hamstrings and glutes is gonna be a romanian deadlift so you can grab a
12:02dumbbell stand shoulder-width apart
12:05foot toes pointed forwards you come down with the dumbbell along your legs and come up
12:15down slowly and come up
12:18you want to hinge at your hips right so look at our back back is straight and you like when i say hinge
12:25at your hips you want to think is like that you're pushing back a door with the use of your butt
12:32yeah so push back the door with your butt back straight and come up just like that
12:43okay good job
12:45now let's go down onto the mat we're gonna lay down on our back and we're gonna do some glute bridges
12:56but we're gonna put the dumbbell on our hips okay so find a comfortable position
13:03heels under your knees head back and then come up when you come up hold a little bit
13:10and then come down up squeeze the glutes and come down with control up squeeze the glutes down with control
13:20just like that
13:24boom good job
13:33so when you come up and squeeze i want you to hold for one second and then come back down
13:40okay
13:44nice
13:47let's come back up yeah don't be lazy get up and we're gonna do some sumo dumbbell deadlifts so
13:59i want you to go into a sumo squat position so quite wide with your feet point the toes come back down
14:06here yeah dumbbells on the floor and then come up come down leave it come up come down grab it come up
14:15yes just like that good
14:27nice
14:28and focus on the back side of your legs when you're doing this right we're working the hamstrings
14:42and the glutes nice okay and we rest
14:46so for this time for this one you're gonna put the dumbbell to the side you don't need a dumbbell
14:53for this exercise come into a tabletop position right so on all fours
14:59and then we're gonna do some kickbacks we're gonna start with the right leg
15:03kick back and come in squeeze the glute come back in with control squeeze and hold and come back in
15:13so we're gonna go for 20 seconds on the right and then we're gonna switch yeah in three two one
15:23switch to the left yes nicely done
15:43and we rest okay good job look that round was way easier than the other one
15:49at least i think so back into the romanian deadlifts and if it was too easy last time then make it harder
15:59grab two dumbbells and we do it again right so hinge at the hips dumbbells into the front back straight
16:08and come up
16:11just like that
16:19good and when you're doing this when you come up yeah try to not overextend your back like don't do
16:28like this just go down here up keep the glutes and hamstrings engaged and then back down again
16:36one more all right nice
16:48so let's drop one dumbbell onto our backs on the mat into the glute bridge
16:58so place a dumbbell on your hips
17:01and come up hold and then down squeeze your butt
17:14and focus on the glutes right try not to put too much pressure on your lower back that's not what we're
17:21trying to focus here if you feel it too much in your lower back you need to squeeze a bit more
17:27on your core yeah so engage the core too
17:35and breathe in on the way down and breathe out on the way up
17:41one more nice nicely done
17:46so let's get back up
17:54and we're gonna do
17:57the sumo deadlift okay
18:01so step wide
18:05come down grab the dumbbell come up
18:09down drop the dumbbell come up
18:10up good
18:18and you know remember to smile right we're having fun and if we smile the workout always gets easier
18:37one more boom
18:45all right
18:47good job
18:48let's put the dumbbell to the side
18:51down
18:52onto all fours
18:55and starting with the left leg this time okay just to switch things up
19:00we start with the left in two one let's go
19:06yes
19:08when you come up squeeze the glute and down with control
19:12and switch
19:25one more
19:42all right
19:47nicely done okay
19:50now
19:51we're halfway through the workout now's the time
19:54if you need to post a video take a little bit of a longer break grab some water okay
20:00and while i have you here i want to tell you about my coaching so if you're someone that struggles
20:07with what to eat and what to train you can now work one-on-one directly with me so if you're interested
20:14you can book a call in the description below or you can scan the qr code that's coming up
20:20right here okay now if you're ready we're gonna continue with the workout
20:25so i want you to grab your dumbbell and we're gonna get into another squat yeah with the call phrase it's the same exercise that we did
20:38in the warm-up but this time we're making it a bit harder with the use of the dumbbell okay so
20:43down up onto your calves down up onto your calves so it's gonna be a bit tougher with the balance
20:52and really when you come up squeeze your calves try to hold for a second or two if you can
21:00when i can feel it come on
21:16and if you want to have or know a little trick yeah when you're gonna do legs or workouts like this
21:23you want to be wearing shoes yeah that are flat you don't want to be wearing running shoes that's
21:29gonna make it way difficult when you're doing squats and things like this now let's do a dumbbell
21:37curtsy lunge so we're gonna stand looking forward and then we're gonna come down yeah behind and then
21:45to the front then we switch the hand of the dumbbell and go to the other side just like that so for this
21:52one it's a lot of balance so we don't want to go fast we go with control
22:01and when you come down with the dumbbell try to aim the dumbbell down at your foot
22:08yeah if you keep the dumbbell down towards the foot that helps with the balance
22:13nice good job
22:30now we do another one of the sumo squat but we're gonna hold okay so go wide
22:37and then in three two one come down hold the dumbbell and we stay here okay so you want to
22:48find a position where you're actually feeling it in the back side of your legs and there you hold
22:56because if you hold maybe down here is more the tendons and stuff but here we're working
23:02the muscles okay just hold it like i said before if you need to take a quick break just come up hold
23:11for a few seconds and then come back down okay and push through it
23:15one all right nice i can feel it the butt now let's come down
23:34onto the mat and we're gonna do some more glute bridges but this time without the weight and we're
23:41gonna do one leg at a time okay so let's start with the right leg up and we hold yeah so i want you
23:49to hold here we're gonna hold for 20 seconds and then we're gonna switch but just hold it
23:56and switch
24:07and hold focus on your breathing squeeze your glute
24:14strong mind strong body
24:17two one let go okay nice and that's the set now one more round you already know let's go grab the dumbbell
24:36and we're gonna do the squat to the calf raise
24:39come down up squeeze the calves down up squeeze
24:53yeah so i was saying before with the shoes
24:56all right so if you do use running shoes they're usually a bit bent at the bottom right and have a lot
25:03a lot of air so if you don't have flat shoes at home go buy some or just do workouts like this
25:13without any shoes just barefoot that works fine just as well
25:22all right i make it more difficult for myself when i'm talk if i talk
25:28okay now focus we're gonna do the curti lunges so dumbbell in the right hand
25:41we're gonna step back with the right foot so step back and then up switch
25:50with control
25:50the faster you do it oh i i feel like it gets harder man
26:03let's go
26:09good
26:11i know these ones are tough but just a few more we're not gonna do them more okay
26:15come on one more yes good job okay
26:28put the dumbbell between your legs catch your breath and then we're gonna do the dumbbell
26:35some squat hold
26:42okay
26:44come down grab the dumbbell find the position where you feel it and then for this time we're gonna add
26:52a little bit of a pulse okay just small up and down
26:58and it's burning
27:04but we don't stop come on
27:09just go until your legs start shaking
27:13so you wanted a workout and we're giving it to you now push it come on
27:19all right
27:26nice
27:28put the dumbbell to the side come down on your back
27:33and you already know we're gonna do the single leg glute bridge
27:39so starting with the right foot comes up yeah let's go and hold
27:45and i know this time it's way harder than the first time and that's the point
27:58hold control your breathing and focus and switch
28:04hold
28:14come on a few more seconds five four three two one and let go
28:25all right nicely done
28:27that's a really good job now i'm not gonna leave you or we're not gonna leave you yet we're gonna
28:36finish off the workout with a quick finisher okay we're gonna do one set for each exercise
28:42and then we're gonna be done so we're gonna grab a dumbbell and we're gonna do a few more squats yeah
28:52just to finish it off so come down pulse and up down pulse and up
29:01so now this is gonna be the last three exercises of the workout i want you to give it your all
29:09yeah don't hold back you already know you made it until the end you just need to push
29:15push for a few more minutes
29:33all right good job now drop the dumbbell i'm gonna come down
29:39and we're gonna do the single glute single leg glute bridge but instead of holding yeah we're gonna
29:49go up and down really finish off the glutes so right leg up come up squeeze down up squeeze
30:01yes
30:01and just do as many as you can i want you to go all the way until failure that's where we start to
30:17build muscle oh come on 10 more seconds
30:24three two one and we rest okay nicely done so we're gonna do the other leg and that's gonna be the
30:42last one
30:48so get yourself ready
30:51left leg comes up and squeeze up squeeze the glute come down and up
31:01good job keep pushing i just want to tell you that if you made it this far which is not much
31:10not many people make it this far you know i see the analytics in the video so many people
31:15they drop off they quit but if you're here that means that you're one of very few so congratulations for
31:24that you are a champ all right one more boom all right
31:34nicely done tap yourself on the shoulder because you made it this far
31:43alessia good job well done in making it all the way until the end of the workout if you're new here
31:49remember to hit subscribe and if you like my workouts and want more structure guidance make sure
31:54to check out my coaching link in the description below that's going to be this one see you back here
31:59tomorrow for another workout
32:10you
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