Today I’m bringing you another workout you can do at home or at the gym. The only equipment you will need is a set of free weights. This is another HIIT (high intensity interval training) workout with 50 seconds work and 10 seconds rest between each exercise. I added in a cardio round of (Squat Jumps) after every exercise but you can take that part out if you wish.

“Make me Work”

1. Plank Shoulder Touches (50 seconds work): Plank position, alternating touching shoulders

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10 seconds rest

2. Squat Jumps (cardio: 50 seconds work): Deep squat, Jump straight up into the air, and then land into a deep squat. Repeat sequence

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10 seconds rest

3. Weighted Goblet Squat with Shoulder Press (50 seconds work): Deep weighted squat, straight into a shoulder press. Repeat sequence

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10 seconds rest

4. Squat Jumps (cardio: 50 seconds work)

10 seconds rest

5. Toe touch Abs (50 seconds work): Do scissor kicks with your legs while reaching up and toughing your toe, Alternating sides.

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10 seconds rest

6. Squat Jumps (cardio: 50 seconds work)

10 seconds rest

7. Half Burpee with Upright Row (50 seconds work): Jump out into plank then jump up into a squat with weights off the ground. Immediately stand up and do an upright row and then repeat sequence.

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10 seconds rest

8. Squat Jumps (cardio: 50 seconds work)

10 seconds rest

9. Tuck Abs (50 seconds work):Stretch your body out straight with both legs and shoulders off the ground. Then pull into a tuck ball position. Repeat movement.

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10 seconds rest

10. Squat Jumps (cardio: 50 seconds work)

10 seconds rest

11. Deep Squat Hold with Jump In and Out (50 seconds work): Squat down and jump feet in together and then back out shoulder distance apart. Make sure to remain in a deep squat the whole time.


10 seconds rest

12. Squat Jumps (cardio: 50 seconds work)

This was a 12 minute intense workout but if you would like to push yourself harder try for another round.

Remember to always use good form and to stop and reset your position during the interval if your form starts to get off.