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

Equipment: Dumbbells

Time: 7:00

Movements: Squat Jack, Weighted Donkey Kick Back, Weighted Squat, Sprinter Pull, Toe Touch Left, Toe Touch Right, Pulsing Jump Squat

7 in 7!! Hit your glutes and hamstrings with this quick 7 movement workout that will keep your heart rate up with plyometrics and weighted lower body movements. Do this workout up to four times for a full workout or once for a short but sweet workout.

Level: Advanced / Level 3

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 (HIIT) program at home with a set of dumbbells or no equipment.