Weights and Intervals: Full Body Sculpt in Under 20 Minutes

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Hi Everyone!

Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. I went through this routine once, and followed it by a 3 mile run outside. It felt great to get outdoors and put in a few miles. 

This was a challenging workout, especially after yesterday’s: 10 Minute Cardio Smash HIIT. By the time I started running my legs were tired! 

I thought this routine was a nice challenge. I hope you like it!
Melissa




Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Interval Round: Max reps during each 60 second interval, 10 seconds of rest

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees

3 thoughts on “Weights and Intervals: Full Body Sculpt in Under 20 Minutes

  1. This was a great workout! I did it last night at the beginner level and only once through. I’m almost five months pregnant so I changed a few of them to modify for my growing belly, but I loved it. I’m tight all over today. I will definitely be doing this workout again. 🙂 Thanks!

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