30 MIN NO JUMPING ALL STANDING HIIT With Weights - No Repeat, Low Impact Home Workout

Warmup (50 seconds on, 10 seconds off)

1. Squat + Pulse
2. Standing Knee + Toe Tap
3. Good Morning + Reverse Lunge
4. Front Kicks

Workout (with Dumbbells) (50 seconds on, 10 seconds off)

1. Dumbbells to Floor Sumo Squats
2. Sumo Pulses
3. Romanian Deadlift + Row
4. One Arm Thruster (Right Arm)
5. One Arm Thruster (Left Arm)
6. Romanian Deadlift + Reverse Lunge
7. Dumbbell Overhead Swing
8. Dumbbell Row + 3-second Hold
9. Alternating Shoulder Press
10. Gorilla Row
11. Overhead Hold March
12. Dumbbell Swings
13. Tricep Extensions
14. Reverse Lunge + Curl
15. Curl + Press
16. Squat + 2 x Press
17. Goblet Squat + Pulse
18. Goblet Duck Walk
19. Reach Up + Down
20. Goblet Side Squats (Right Leg)
21. Goblet Side Squats (Left Leg)
22. Split Squats (Right Leg)
23. Split Squats (Left Leg)
24. Arnold Press
25. Shoulder Press Pulses
26. Thrusters

15-second rest

Cooldown (30 seconds on, 10 seconds off)

1. Quad Stretch (Right Leg)
2. Quad Stretch (Left Leg)
3. Wide Leg Side Swing
4. Chest Opener + Forward Fold
5. Hamstring Calf Stretch (Right Leg)
6. Hamstring Calf Stretch (Left Leg)