AI-Generated 30-Minute Workout Certified by ACSM CPT Justin Fassio
30-minute full-body HIIT workout that incorporates bodyweight exercises and dumbbells. This workout will be intense (RPE 10) and focus on functional exercises that can help improve overall fitness and running performance.
Here’s a sample workout:
Warm-Up (5 minutes)
- Light jogging in place – 1 minute
- Jumping jacks – 1 minute
- High knees – 1 minute
- Arm circles – 1 minute
- Bodyweight squats – 1 minute
HIIT Workout (20 minutes)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit 4 times.
- Dumbbell Squat Press (Weight: 10-15 lbs each hand): This exercise works your lower body and shoulders. Hold the dumbbells at shoulder height, perform a squat, then press the dumbbells overhead as you stand up.
- Push-Ups: This bodyweight exercise targets your chest, shoulders, and triceps. If regular push-ups are too challenging, you can modify them by doing knee push-ups.
- Dumbbell Lunges (Weight: 10-15 lbs each hand): This exercise works your lower body. Hold a dumbbell in each hand and perform alternating lunges.
- Mountain Climbers: This bodyweight exercise targets your core and improves cardiovascular fitness. Start in a high plank position and quickly drive your knees towards your chest, one at a time.
- Dumbbell Bent Over Rows (Weight: 10-15 lbs each hand): This exercise targets your back and biceps. Bend at the waist with a dumbbell in each hand, then pull the dumbbells towards your chest.
Cool Down (5 minutes)
- Walking in place – 1 minute
- Quad stretch – 1 minute each leg
- Hamstring stretch – 1 minute each leg
- Shoulder stretch – 30 seconds each arm
- Tricep stretch – 30 seconds each arm
Please remember to adjust the weights and intensity as needed. This workout is designed to be challenging, but it’s important to listen to your body and not push yourself to the point of injury. Also, please consult with a healthcare professional before starting any new workout program.