30 Minute Full Body HIIT Burn Workout | RESULT – Day 1

All fitness levels welcome for this workout! Feel strong and feel the burn when you crush this short full body workout! Warm up and cool down included so grab your water, your dumbbells and let’s get started!

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Today’s workout has 30 second work periods and 15 seconds rests and you will crush 3 rounds of every exercise. Push for power and hold with strength, we are going to crush this month! In this first week of workouts for RESULT we will be focusing on THE BURN… power and isometric hold pairings in shorter work periods. We will be moving from explosive movements to holds and back and the focus on power tempo will be coached throughout the workouts.
You will be able to see progress through showing your strength and cardio combined in our power moves and tempos and showing your muscular endurance in the iso holds in between. Be comfortable with lowering your weights for our power exercises to a medium challenge weight (not your max but not without challenge) so that you can last with proper form while your muscles work with higher intensity. Remember bodyweight is also an option!

1. Power squat (3-1-1)
2. Squat hold with DB at forehead
3. Push Press
4. RDL
5. Superman hold in bent leg
6. High Rows
7. Forward Lunge to Knee Drive
8. Bear Crawl Hold
9. Alt Chest Press
10. 2 DB Swing and overhead extension
11. Bridge hold
12. Tricep Push Ups


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