30 minute Full Body HIIT Strength Training | Build Muscle & Burn Fat 

I really loved the fun and intensity of this workout and I hope you do too!
This is a 30-minute high-intensity boot camp-style strength workout packed with muscle-building, power, and cardio exercises for a hybrid training session! We are going to work on different energy pathways to challenge and train both our fast and slow twitch muscles as well as cardio power! We will be working through several compound exercises to work the lower body, upper body, and core. This will not only help us increase overall muscle mass but also improve functional coordination and balance for a strong life!
This is a great combo to add regularly to your training to ensure a well-rounded output of strength, power, and cardio! I truly believe that a well-rounded body will provide you with your strongest body and mind! A strong body will come with the challenges we push through during the workout and a strong mind will come with discipline and consistency in your training!
This workout can be done completely low impact (follow me for this) or add a little plyo to your power and cardio moves! I will be using my exercise bench for some of the exercises, but they can be done without as well, I will provide cues throughout for this!
This workout will include trisets of strength, power, and cardio for a complete workout that will build muscle, and improve power, and cardiac output! These 30 minutes will fly by with so much goodness packed into one workout! We will finish everything off with a 2-minute plank challenge for a strong core! During the strength moves, lift at a medium tempo and as we transition to power and cardio start to pick up your pace to
30-MINUTE FULL-BODY HIIT STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 to 9kg When selecting a weight for this workout, you want to lift moderately heavy to heavy for the strength exercises and moderate for the power moves!! Weight will be relative to you and each exercise.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
6 TRISETS REPEATED TWICE
1 STRENGTH EXERCISE, 1 POWER EXERCISE, 1 CARDIO EXERCISE
2 MINUTE PLANK CHALLENGE FINISHER
WORK: 30 SECONDS REST: 30 SECONDS
EXERCISE LIST
TRISET 1
- ROMANIAN DEADLIFT | DUMBBELL OR KETTLEBELL SWINGS | SQUAT TO POWER
TRISET 2
- RENEGADE ROW | PLANK TO LOW SQUAT AND CURL | PLANK MOUNTAIN CLIMBERS
TRISET 3
- SQUAT TO PRESS | PUSH PRESS | FAST FEET
TRISET 4
- PUSH UP | PLANK BLAST OFF | PLANK SHOULDER TAPS
TRISET 5
- SUMO & CURL | SUMO TO POP | POP SQUAT
TRISET 6
- GLUTE BRIDGE DOUBLE PULSE | POWER GLUTE BRIDGE | BURPEE
2-MINUTE PLANK CHALLENGE!
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

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