Ashley Joi's 21-Minute Full-Body HIIT Workout
If Your Workouts Are Getting Boring, Try This 21-Minute Total-Body Strengthening HIIT Sesh
If you've been doing the same squat, lunge, and bicep curls combo day in and day out, it's time to mix up your workout. Trade in your overused exercises for something more intense and novel like Ashley Joi's, ISSA-certified and Centr app trainer, 21-minute high-intensity resistance training (HIRT) workout.
This workout was inspired by the Centr 6: Phase II program, and it was designed to "challenge your whole body and help you build muscle," Joi told POPSUGAR. "The work to rest style interval of HIIT and HIRT will have you giving your all for quick bursts of intense exercise, followed by periods of rest — burning maximum fat and calories as you go," she explained. This workout helps you burn fat because "The quick, intense exercise bursts will challenge your body's metabolic response." If this total-body blast sounds exactly like what you need, grab your dumbbells, some water, and get ready to work.
Ashley Joi's 21-Minute High-Intensity Resistance Training Workout
Equipment needed: A set of medium-weight dumbbells. Here's a guide on how to choose the right weight.
Directions: Before getting started, Joi said to do a full-body warmup. For this particular workout, she recommends performing jumping jacks, reverse lunge and reach, inchworms, squats, arm circles, and a chest opener for 20 seconds each. You can also do this dynamic warmup.
Once you're done warming up, Joi said to complete each exercise for 40 seconds followed by a 20-second rest before advancing to the next exercise. After you've completed all six exercises, take one minute of rest and then repeat the circuit for a total of three rounds. Be sure to cool down by stretching your muscles and/or foamrolling after the workout. Here's a quick cooldown we love.
- Dumbbell front squat: perform for 40 seconds, followed by 20 seconds of rest
- Dumbbell curtsy lunge with a lateral raise: perform for 40 seconds, followed by 20 seconds of rest
- Push-up with a dumbbell drag: perform for 40 seconds, followed by 20 seconds of rest
- Glute bridge hold with a dumbbell chest press: perform for 40 seconds, followed by 20 seconds of rest
- Dumbbell squat hold with alternating punch: perform for 40 seconds, followed by 20 seconds of rest
- Dumbbell woodchop: perform for 40 seconds, followed by 20 seconds of rest
