35 MIN HIIT AND STRENGTH Workout with weights (Full Body)

This 35‑minute full‑body HIIT workout uses medium dumbbells and a mat. It starts with a 30‑second warm‑up of dynamic moves, then cycles through three rounds of 40‑second on/10‑second off exercises, each round featuring a mix of strength and cardio drills such as Romanian deadlifts, lunges, chest press, and thrusters. Between rounds are short challenges—squat jumps, push‑ups, and burpees—to boost intensity. The session ends with a 30‑second cool‑down of stretches. The routine is designed for intermediate fitness levels and can be modified to suit individual needs.