ShareYou only need 5 minutes to torch some serious calories – really!! With this dumbbell and bodyweight circuit, you can hit all the major muscle groups in limited time.
Ready to rock? Here we go…
Do 45-50s of each exercise, followed by a 10-15s transition. If you’re new or just getting back into exercise, try 30s work, 30s rest. Choose a weight you can press overhead for 10-12 reps.
#1: DB Thruster
A powerful, explosive exercise not for the faint of heart. You can count on this total body exercise to boost your power and torch calories at the same time, while targeting your legs, hips, shoulders and core.
Here’s a quick tip on form:
(i) Hold the weight in front of your shoulders, with elbows bent.
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.
(iii) Push back up, press the dumbbells overhead until your arms are straight.
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.
#2: Curtsy Squat Switches
This one is especially for the ladies… but seriously guys, you need to try it too!
It will tame your toughest trouble spots, and tighten your butt.
Here’s how:
(i) Stand with feet shoulder-width apart, with your left toe angled at 45 degrees to the left. Your right toe is pointed
(ii) Cross your right leg behind body and to the left so your inner thighs touch. Imagine you are drawing a semi-circle with your right toe
(iii) Bend left knee 90 degrees with toes pointing forward
(iv) Return to starting position. Immediately switch and repeat on the left leg
Common Mistake:
- Do not let your body twist away. Keep your hips square and chest up
#3: Push Up to Renegade Rows
The renegade row is one of the hardest upper back and ab sculpting exercises you can do with a single pair of dumbbells.
It might sound simple… With dumbbells in hand, prop yourself up to plank position. Do a push up, then row the right dumbbell, and lower it to the floor then row the left dumbbell. Repeat for more good times.
Now this addition of the push up makes a killer combination for an upper body blast. And this makes it the perfect two-for-one move, especially when you’re short on time.
#4: DB Reverse Lunge with Rotation
This “hybrid” is fantastic for hitting your core and butt all in one sexy move.
Let’s do it!
(i)Stand with your feet shoulder-width apart, holding a dumbbell, weight plate at chest height
(ii) Step backwards into a lunge with your left leg simultaneously rotating to the right. Keep your arms slightly bent and weight close to your body
(iii) Drive through the heel of your right leg to return to starting position. Alternate legs
#5: Cross Mountain Burpees
There’s good reason why the burpee stood the test of time and you STILL find people rocking it. And this variation is my latest spin on the old school favorite.
You will get in amazing shape just looking at it! 
Just kidding… Here we go:
(i) Stand with your feet together, with feet shoulder width apart. Put your hands on the floor and kick your legs back so they are extended in a push up position
(ii) Do one cross body mountain climber. Bring your right knee to your left elbow, and alternate your left knee to right elbow
(iii) Jump back forward so your feet are next to your hands
(iv) Jump up into a jumping jack. Repeat for specified time
Try that circuit and let me know how it goes.
You ready to workout with me in your living room?
Duh… Of course you are!
You can get all Bodyweight HIIT Challenge Workouts here
You’ll get expert coaching from yours truly every step of the way. It’s just like having San Francisco’s top coach right in your living room with you doing every exercise, set, and rep with you.
Not only do you get a combination of unique hybrid metabolic mash-ups, DB Complexes and of course, the best bodyweight circuits that only belong in my workouts…
… but they are all on follow-along videos that you can save to your computer, iPad, Tablet or phone.
Get 21 Bodyweight HIIT Challenge Workouts <= The BEST Follow-Along videos
Bring it on!
Your Coach and Friend,
KV
