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gf11 Full Body | HIIT Workout
Welcome to my full body HIIT (high intensity interval training) workout that includes body-weight and dumbbells exercises. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
This is an 11-minute EMOM (every minute on the minute) workout with a 1-minute warm up followed by 9 minutes of intense full body exercises. A new exercise starts at the top of every minute.
Full 11-minute Workout Video:
Workout Breakdown:
EMOM (9 minutes)
At the start of every minute, perform 8 reps of the exercise and rest for the remainder of the minute. When the next minute starts, begin the 8 reps of the next exercise. Repeat for 3 total rounds.
Minute 1/4/7: Head Cutters
Keeping back straight, bend knees to pick up single upright dumbbell. As you lift the weight, quickly reverse the grip to a goblet grip and sink into a deep sumo squat. Then straighten legs as you lift the weight to an overhead press. Return the weight to the floor and stand up.
Modification: Goblet squat without moving weight on and off floor
Progression: Use heavier weight
Be careful: Keep back straight
Minute 2/5/8: Kneeling Row & Isolated Curl
Kneel on one knee with opposite forearm on the thigh. Row the weight by lifting elbow toward the ceiling. Switch the weight to the other hand and with the elbow pressed against the inside of the knee perform a bicep curl.
Modification: Stand (vs kneel)
Progression: Use heavier weight
Be careful: Keep back straight
