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

Equipment: Dumbbells

Time: 9:40

Movements: Squat Press, Vertical Jump, Weighted Sumo Squat, Weighted Lunge

This advanced intermediate workout mixes weighted movements with challenging bodyweight movements to tone and strengthen the lower body.

Level: Intermediate / Level 2.

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.