35-Minute HIIT Cardio + Lower Body Strength


This Move-For-Joy session is a mixture of HIIT cardio intervals and weighted strength exercises. You'll get GREAT cardio work, high calorie burn and the glory of the after burn from the strength portion. This move for joy session is designed to sculpt your legs, burn fat and leave you feeling strong and confident! Although this workout is designed with dumbbells, you can absolutely do it without weight and still get a ton of benefit!


Printable Workout


  • Boxer shuffle
  • 2-Twists + knee
  • Butt kickers
  • Squat + reach
  • Toe touch kicks
  • Walk down back-bow
  • Jumping jacks
  • Lunge + reach/row


  • 3 sets of exercise.
    • First 2 are HIIT style, 30 seconds on, 10 off
    • 4 exercises per set, do each exercise 2x in a row.
    • 1-minute break between sets of 4
  • Final Strength set 2x through no timer

HIIT Set 1

  • Cross touch jumps x2
  • Weighted reverse lunge x 2
  • Jump lunges x2
  • Tuck Jumps x2

HIIT Set 2

  • Ski squat to sumo squat jumps x2
  • Dead-lift w/pulse x2
  • Broad jump burpees x2
  • Pop squats x2

Strength Super Set (2x through, pick a heavier weight)

  • 10 squats
  • 10 lunges
  • 10 clean + press
  • 10 deadlifts
  • 10 glute bridges

Equipment You'll Need

  • Optional dumbbells

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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