The BEST Home Workout for Women (Strength + HIIT with Dumbbells)

This is my GO-TO Strength and HIIT Workout when I’m working out at home, and perfect for busy women who want an efficient workout that doesn’t take up too much time! MODIFICATIONS offered for all fitness levels!

? I consider this “the best workout for women” because it combines FULL BODY STRENGTH TRAINING (so important for women especially as we age!) with heart-pumping cardio — but this workout is great for BOTH men and women!

*Note, this is an updated video for our popular GO-TO Strength + HIIT Workout (original video here – https://youtu.be/gOtQHq2n8IY). We re-filmed it to improve the audio quality and add low impact modifications!

✨THE WORKOUT: 40-Minute Home Workout with Dumbbells✨

► EQUIPMENT: Medium set of dumbbells. Rachel and I have 12 and 15 lbs.

My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
This is a TIME DROP workout (one of my favorite formats!). That means that work time decreases with each additional set, so you can continue reaching for your heavy weights as your muscles fatigue. Repeat all 9 exercises x3 sets, decreasing work time with each set.

SET 1: 45 seconds work, followed by 15 seconds of rest
SET 2: 40 seconds work, 20 seconds rest
SET 3: 30 seconds work, 30 seconds rest

►9 Full Body Strength Training + HIIT Exercises with Dumbbells
1️⃣ Single Arm Dumbbell Snatch + Overhead Reverse Lunge – Right
2️⃣ Single Arm Dumbbell Snatch + Overhead Reverse Lunge – Left
3️⃣ Split Lunge Jumps
4️⃣ Push Ups
5️⃣ Sumo Squat + Curl
6️⃣ Plyo Squat Jack
7️⃣ Tricep Extensions + Glute Bridge
8️⃣ Dumbbell Overhead Pull + Leg Lift
9️⃣ Burpees

⭐️TRAINER TIP: Don’t want to jump? Follow along with Rachel (on the right) for low impact modifications for the entire workout!

►TIME STAMPS:
00:00 Workout Introduction
1:00 Warm Up
07:07 Strength and HIIT Home Workout
36:29 Cool Down + Stretch

► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK

► Learn more about the benefits of full body workouts in this post:
www.nourishmovelove.com/best-strength-hiit-home-workout-for-women/
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⭐️FAQ’s + TRAINER TIPS:

►How often should I do this workout?
It all depends on your current fitness routine and goals. Try adding this workout to your workout routine once a week. A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►?Is this workout Pregnancy-Friendly? Yes! Rachel’s offering low impact modifications, and you can slow down movements as needed! As always, you know your body best, and I always recommend chatting with your doc or midwife about questions specific to your pregnancy!
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TRY MORE of My POPULAR Home Workouts on YouTube:
► 45-Minute Kettlebell Pyramid – https://youtu.be/CTocEi6Htho
► 20-Minute Full Body HIIT With Weights — https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout — https://youtu.be/rTC3-TltvbE
► 20-Minute Full Body Strength + HIIT – https://youtu.be/esHXJY3OWkE
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