Start by warming up with one minute of jumping jacks. Stretch your arms and legs to prevent an injury.

Equipment: Dumbbells or Bodyweight Only

Time: 9:40

Movements: Frog Jump, Weighted Squat, Jump Squat, Sprinter Pull

Get a round booty and burn calories with this glute and cardio workout. With only 4 movements and 3 rounds, it is fast paced and will keep you from getting bored! You can do this workout 2x in a row or add it on to your regular leg day workout. If you want to increase difficulty, increase the weight on your squats. You can also add weights to the jump squat. Don't have weights? This can also be done with just your bodyweight.

Level: Intermediate / Level 2.

Complete any body focus workout after a regular workout or instead of your ab workout for the day. You can also mix and match body focus workouts for a complete workout.

Stop searching for workouts and start a program on Group HIIT! Join now to access programs for all levels. Follow a day by day high intensity interval training program at home with a set of dumbbells or no equipment.