If Your Workouts Are Getting Boring, Try This 21-Minute Total-Body Strengthening HIIT Sesh

Updated on Sep 18, 2020 at 11:40 AM

Centr App

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

Dumbbell Front Squat

Start standing with your feet slightly further than shoulder-width apart, your chest up (your spine shouldn't be arched or rounded), holding the top of a dumbbell vertically at chest height.
Brace your core, and drive your hips back and down as you lower into a squat. Be sure to keep the dumbbell at chest height throughout the entire movement.
Rise back up by "pushing the floor away" and pushing through your heels, extending your legs to return to the starting position. Be sure to squeeze your glutes at the top of the movement.
This counts as one rep.
Perform this exercise for 40 seconds, then take 20 seconds of rest.

Dumbbell Curtsy Lunge With a Lateral Raise

Start standing with your feet hip-width apart and a dumbbell in each hand.
With control, step your right leg behind you and toward the left as you lower down into a curtsy lunge. Be sure to keep your core engaged, your chest up, and your spine long (there shouldn't be any arching or rounding of the spine).
With control, push your left foot into the ground and squeeze your left glute as you lift up and out of the lunge, returning to the starting position.
Once you're back at the starting position, raise both arms out laterally to shoulder height. It should look like you're making a "T" with your arms. Be sure to stay controlled as you lift your arms up, and avoid shrugging at your shoulders. If you feel yourself raising your shoulders toward your ears, use lighter weights. Lower your arms down to your sides with control.
This counts as one rep. Continue alternating between the left and right sides in the curtsy lunge.
Perform this exercise for 40 seconds, then take 20 seconds of rest.

Push-Up With a Dumbbell Drag

Start resting on all fours with a medium-weight dumbbell — 10 pounds is a good starting point — on the left side of your body.
With your palms flat, raise up off your knees onto your toes; your legs should be straight. Be sure to gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Look about one inch out in front of you, and don't tuck your chin. Picture your body as a long, straight board.
Bend your elbows and begin to lower your body down to the ground. Be sure to keep your spine in a neutral position and your core engaged. Go as low as you can in the push-up position without sacrificing your form. With control, drive your palms into the ground, pushing your body up and return to a high plank position.
From here, grab the dumbbell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
Next, perform a push-up and then return to the high plank position.
With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on the left side of your body.
This counts as two reps.
Perform this exercise for 40 seconds, then take 20 seconds of rest.

Glute Bridge Hold With a Dumbbell Chest Press

Start on your back with your knees bent and your feet hip distance apart with a dumbbell in each hand. Hold the weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis. Your spine should be in a neutral position, meaning there is no arching or curving of the spine.
Holding the bridge, press the weights to the ceiling directly above your shoulders, then lower back down with control. Be sure to keep maintain a strong bridge position the entire time. This counts as one rep.
Perform this exercise for 40 seconds, then take 20 seconds of rest.

Dumbbell Squat Hold With Alternating Punch

Start standing with your feet hip-width distance apart and a lightweight dumbbell in each hand.
Lower down into a half squat stance (your knees should be at approximately a 45-degree angle) with your chest up and open and your glutes and core engaged.
Maintaining this squat position, raise your hands to chin height.
With control, throw a punch with your right hand (a jab or a cross depending on your dominant hand), fully extending the arm out and then returning it back to your chin. Repeat with the left arm.
This counts as two reps. Continue to alternate between the right and left side.
Perform this exercise for 40 seconds, then take 20 seconds of rest.

Dumbbell Woodchop

Start standing with your feet hip-width distance apart, holding a dumbbell with one end of the dumbbell in each hand.
Squat, and twist left to hold the dumbbell on the outside of your left leg.
Exhale, and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed.
The rotation should be coming from your core. Remember, you are moving with force but also control. Don't give into the momentum of swinging the weight around. If you feel like you don't have control over the weight, choose a lighter dumbbell.
Control the weight back down to the starting position. This counts as one rep. Repeat on the right side.
Perform this exercise for 40 seconds, then take 20 seconds of rest.