A HIIT weight-training workout to get the whole body in shape fast

The problem of getting rid of excess weight is especially acute in the summer. Women resort to different ways in order to lose those extra pounds faster. But, unfortunately, no miracle drugs and diets are able to help in this matter. The first do not exist at all, and the second ones not only will not get rid of excess pounds, but they can add new ones.

However, a good friend will be training, aimed at reducing excess weight and working out all the muscles. That is why we have prepared a HIIT weight-training workout that will help you get the whole body in shape fast. You can perform this workout both in the gym and at home. The main thing is to buy dumbbells and then you can easily perform our exercises.

The main goal of this workout is working out the muscles of the whole body in one day. So, if you want to tone the body and lose a few extra pounds, this HIIT training is exactly what you need. Moreover, it includes only super powerful exercises that hit all fitness levels and will surely give you a real burn in your problem areas.

Well, if you are ready to feel a real burn and wear the desired bikini, then scroll down to see how to perform each exercise correctly in order to avoid injury and stretching. The main thing is not to give up and do everything to the end. Just do it, babes!

#1. Squat With Lateral Leg Raise

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#2. Peck fly

#3. Jackknife From Lying Flat

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Lie on your back with your legs straight out on the floor, your arms extended above your head, and your hands touching the floor. This is the starting position. Bring your body to a “V” shape by lifting your legs and torso toward each other, keeping both your legs straight and your arms extended. Lift your shoulder blades off the ground as you raise your legs as close to perpendicular to the floor as you can. Touch your hands to your legs, then lower your torso, arms, and legs back to the floor.

#4. DB Shoulder Press

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#5. Bent Over Row

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This exercise is a variation of the more commonly used bent over row, this exercise is used to target the lower latissimus dorsi. Since the lower lats are closer to the insertion point and further away from the middle of the muscle it won’t do much for overall back development.

However, if used correctly it can be a great exercise to add variation to any workout program. It is normally used by people who are looking to build out their lower lats or add more strength. This movement is also easier for those who suffer from joint or shoulder injuries as it brings less stress to the shoulders as opposed to the pronated grip. To conclude, this exercise should be used to isolate the lower back and not a movement for overall back development.

#6. High Knees

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#7. Deadlift

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  1. Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
  2. Bend down and grasp the barbell with a shoulder-width grip.
  3. Raise your hips a little, straighten your back, and lean backward so that your torso is upright.

#8. Bodyweight Squats

Bodyweight Squats | Squat everyday, Squats, Body weight

#9. Reverse Lunge

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1. Stand with your feet hip-width apart, take a step forward and then slowly bend both knees until your back knee is just above the floor.
2. Stand back up, take a step back with the same leg, and bend both knees until your back knee is just above the floor.
3. Repeat this back and forth movement for the entire duration of the set, and then switch legs.

The F4L is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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