A person is holding dumbbells, preparing to exercise. The text on a green background reads: 6-Weeks Free Fitness Program followed by a button that says Learn More. A person is holding dumbbells, preparing to exercise. The text on a green background reads: 6-Weeks Free Fitness Program followed by a button that says Learn More.

Week 6 - Day 6 | Full Body HIIT

Jul 9, 2024by Chris Pruitt

Warm-up

  • 1 min jumping jacks
  • 10 arm circles (forward and backward)
  • 10 leg swings (front to back, side to side)
  • 10 torso rotations

Workout

HIIT - 50 seconds of work, 10 seconds rest, 16 rounds of each exercise below:

  1. Dumbbell burpee to overhead press
  2. High knees
  3. Dumbbell snatch
  4. Mountain climbers
  5. Dumbbell lunge to press
  6. Jump rope
  7. Dumbbell squat jumps
  8. Plank jacks

Extra Work

  • 2 sets of 20 sit-ups
  • 2 sets of 20 dips

Cool-down

  • Standing Forward Fold: 1 minute
  • Standing Side Bend: 30 seconds each side
  • Reclined Bound Angle Pose: 1 minute
  • Corpse Pose: 2 minutes
Back to Dumbbell Pulse Program

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A man holding a dumbbell is on the left side of the image. The right side features a green background with white stars and text that reads 6-Weeks Free Fitness Program and a Learn More button. A man holding a dumbbell is on the left side of the image. The right side features a green background with white stars and text that reads 6-Weeks Free Fitness Program and a Learn More button.