35 MIN - ultimate STRENGTH CHALLENGE, Full Body HIIT Workout to test your fitness (with weights)

This 35‑minute intermediate HIIT session uses medium dumbbells to push your fitness through a series of warm‑up moves, high‑intensity rounds, and short challenges. Start with a 30‑second warm‑up that includes squats, pulses, and shoulder taps, then move into a 40‑second on/10‑second off circuit featuring Romanian deadlifts, lunges, overhead swings, and plank rows. After a 1‑minute squat‑jump challenge, the second round of 30‑second intervals adds chest presses, tricep extensions, and Arnold presses. A 1‑minute push‑up challenge follows, then a third round of 20‑second moves such as goblet side steps, thrusters, and push‑up rows. Finish with a 2‑minute burpee challenge and a cool‑down of stretches. The routine encourages perseverance and can be modified to fit individual needs.