Lift Lean Ideas Hiit 48 Power

HIIT 48 From Pure Energy

**Total Time: 32-33 minutes**

### Equipment Needed:

– Dumbbells (Choose a weight that is challenging but allows you to maintain proper form throughout the workout)

– Timer or Interval Timer App

### Protocol 1:

1. **30 seconds High Intensity Cardio (152 BPM)**

   Interval 1: High Knees (without dumbbells)

   

   Interval 2: Jumping Jacks (without dumbbells)

   

   Interval 3: Skaters (without dumbbells)

   

   Interval 4: Mountain Climbers (without dumbbells)

2. **40 seconds Strength/Resistance Work (136 BPM)**

   Interval 1: Dumbbell Squat to Press (Hold dumbbells at shoulder height, squat down, and press the dumbbells overhead as you stand up)

   

   Interval 2: Dumbbell Deadlift to Upright Row (Perform a deadlift, then lift the dumbbells to shoulder height with elbows out)

   

   Interval 3: Dumbbell Lunges (Alternate legs, holding a dumbbell in each hand)

   

   Interval 4: Dumbbell Bent Over Rows (Hinge at the hips, keep back straight, and row the dumbbells to your hips)

3. **30 seconds Core Isolation Work (128 BPM)**

   Interval 1: Russian Twists with Dumbbell (Sit on the floor with knees bent, lean back slightly, hold one dumbbell with both hands, twist torso to move the dumbbell from side to side)

   

   Interval 2: Dumbbell Leg Raises (Lie on your back, hold a dumbbell between your feet, and raise your legs)

   

   Interval 3: Dumbbell Plank Pull-Through (In a plank position, pull a dumbbell from one side of your body to the other)

   

   Interval 4: Dumbbell Sit-Ups (Hold a dumbbell at your chest and perform sit-ups)

4. **20 seconds Rest**

Repeat the above circuit 4 times (8-8:20 minutes total)

**30 seconds Rest**

Repeat all 4 times for a full workout (32-33 minutes)

—

**Detailed Breakdown:**

#### Set 1:

1. **High Intensity Cardio:**

   High Knees: Stand with feet hip-width apart and perform high knees by quickly driving your knees up towards your chest while maintaining a quick pace.

2. **Strength/Resistance Work:**

   Dumbbell Squat to Press: Stand with feet shoulder-width apart, hold dumbbells at shoulder height. Lower into a squat, then stand up and press the dumbbells overhead.

3. **Core Isolation Work:**

   Russian Twists with Dumbbell: Sit on the floor, lean back slightly with knees bent, hold a dumbbell with both hands. Rotate your torso to the right, then to the left to complete one rep.

4. **Rest (20 seconds)**

#### Set 2:

1. **High Intensity Cardio:**

   Jumping Jacks: Stand with feet together and perform jumping jacks.

2. **Strength/Resistance Work:**

   Dumbbell Deadlift to Upright Row: Stand with feet hip-width apart, hold dumbbells in front of thighs, perform a deadlift, then lift the dumbbells to shoulder height with elbows out.

3. **Core Isolation Work:**

   Dumbbell Leg Raises: Lie on your back, hold a dumbbell between your feet, and raise your legs until they are perpendicular to the floor.

4. **Rest (20 seconds)**

#### Set 3:

1. **High Intensity Cardio:**

   Skaters: Stand with feet together and perform side-to-side skater jumps.

2. **Strength/Resistance Work:**

   Dumbbell Lunges: Stand with feet hip-width apart, hold a dumbbell in each hand, and perform lunges, alternating legs.

3. **Core Isolation Work:**

   Dumbbell Plank Pull-Through: In a plank position, place a dumbbell to one side of your body, reach under and pull it to the other side, repeat alternating sides.

4. **Rest (20 seconds)**

#### Set 4:

1. **High Intensity Cardio:**

   Mountain Climbers: Get into a high plank position and perform mountain climbers, bringing your knees towards your chest in a running motion.

2. **Strength/Resistance Work:**

   Dumbbell Bent Over Rows: Stand with feet shoulder-width apart, hinge at the hips, keep your back straight, and row the dumbbells to your hips.

3. **Core Isolation Work:**

   Dumbbell Sit-Ups: Lie on your back with knees bent, hold a dumbbell at your chest, and perform sit-ups.

4. **Rest (20 seconds)**

Repeat all sets 4 times for the complete workout.

Remember to maintain proper form and listen to your body. Modify exercises as needed to suit your fitness level. Enjoy your workout!

 

 

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