Full Body HIIT + Weightlifting Workout // Build Muscle + Lose Fat at Home

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Workout Breakdown: (burns about 700 calories)

Warm-up (50:10)
1) jumping jacks
2) squat and reach
3) alternating pendulum lunge
4) glute bridge

Part 1: 50:10
1) heel clicks
2) tricep pushups
3) sliding ham curls
4) pike slider w/ shoulder taps
5) step up to balance, curl and press
6) plank row (right arm)
7) alternating curtsy lunge
8) plank rows (left arm)
9) sliding ham curls
10) body saw w/ sliders

Part 2:
1) 5 min AMRAP:
-pause squats (10 reps)
-Single leg squats (6 reps per leg)

2) 5 min AMRAP:
-KB swings (30 reps)
-banded bird-dog (10 reps total)

Part 3: (30:10) Complete 2 rounds
1) power step up (right leg first round, left leg second round)
2) side plank leg lifts (right side first round, left side second round)
3) switch lunges
4) frog plank jump, jump tuck across
5) jugglers
6) dumbell reverse lunge

Part 4:
1) 5 Min AMRAP
-1 manmaker
-1 pendulum lunge (per leg)


2) 5 min AMRAP:
-single leg glute bridge (10 reps per leg)
-banded glute kickbacks (12 reps per leg)

20 thoughts on “Full Body HIIT + Weightlifting Workout // Build Muscle + Lose Fat at Home

  1. Martha Lee says:

    Christine, I’ve been doing your workouts almost every day now for about 12 weeks and I just love the variety and challenge they provide. Thank you for keeping it fresh and new! I notice that your more recent workouts are so much smoother in flow with less repetition and are more challenging. Thank you!

  2. Caterina Puca says:

    Just finished, I’m dripping in sweat, very fluid and fun workout. I didn’t really wanna exercise today, but this workout kept me entertained. Thanks Christine!

  3. Jessica Palmer says:

    I didn’t want to workout today, but pushed myself to. I loved the workout! It went by super fast. I did not get bored at all. I am covered in sweat! (Just how I like it) Thank you for the workouts Christine.

  4. maplegurl99 says:

    thank you so much!! i extremely hate repetitive exercise cause mentally, it seems longer. 45 min never went by so fast. Please, do more of these ๐Ÿ™‚

    • Simona Popescu says:

      +maplegurl99ย ย  This was great, thanks, been searching for “work out at home woman” for a while now, and I think this has helped. Have you ever come across – Zanabriel Workout Weevilled – (Have a quick look on google cant remember the place now ) ? Ive heard some incredible things about it and my mate got amazing results with it.

  5. Kristin O'Connor says:

    Awesome workout, as usual! Although, there were a lot of exercises I don’t like either, like SL squats and SL glute bridges! I just kept having to tell myself it was good for me. ๐Ÿ™‚ Thank you, Christine!

  6. Jeanine Cook says:

    Loved this workout! I’m wondering if feet should be pointed or flexed during bird-dogs? I end up switching around while I’m doing it because I’m not sure which is correct.

  7. Banana Breezy says:

    hi bb, its sunday and i was missing you so i repeated this work out- i have upped my weight 20lbs MORE than the 1st time i ever did this- PROGRESS WOW ๐Ÿ˜€ but- im SO sweaty..and my butt hurts..so..thank you hahaha <3

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