What is Saturday Sweat?

Saturday Sweat is a series of workouts I have designed for days you want to get a good sweat sesh in but you don’t want to spend hours doing it. For me, that day is always Saturday. Every Saturday for this, I will post a full body HIIT and strength combined workout. HIIT simply stands for high intensity interval training. HIIT workouts are great for blasting fat and getting a great burn going in a short amount of time.  Strengthening your muscles will tone your body, as well as boost your metabolism even after your workout is finished. When HIIT and strength are combined, you have yourself a powerful workout. This week’s workout is a HIIT full body strengthening workout using dumbbells.

What Do The Workouts Look Like?

Each workout will consist of a warm up, 4 circuits containing 5 exercises each, and a cool down. Each exercise in the circuit will be performed for 45 seconds at a time, with a 15 second rest after. After every circuit of 5 exercises each, you will get a 1 minute 15 second break to catch your breath, grab some water, and get ready for the next round. With the workout format this way, your workout will take no longer than 25 minutes, including the warm up and cool down. Don’t let the time fool you, though, my husband was dripping sweat by the time we finished. 🙂

Will These Workouts Be Too Hard If I’m New to Fitness?

The beauty of this workout is that you can go as slow or as fast as you need to. There is no required amount of reps per exercise, just as many as you can do in the 45 seconds allotted. What you get out of the workout, however, is what you put into it. So if you are a beginner, this workout will be plenty difficult (in a good way) if you take each exercise slow and focus on learning the correct form of each exercise. If you are advanced in your fitness, you can bust out as many reps possible and I promise you, you will be dripping sweat by the end.

Week 1 Workout!

Without further ado, the workout. To time yourself, use a stopwatch or you can download an interval app on your smart phone.

Below is the workout with pictures for each exercise. Scroll to the bottom of this post for a downloadable form of the workout without pictures.

Warm up: 50 Jumping Jacks

Circuit 1: (Legs)

  1. Sumo Squat (45 seconds work – 15 seconds rest)
  2. Weighted Lunges Alternating Legs (45 seconds work – 15 seconds rest)
  3. Single Leg Deadlifts Right Leg (45 seconds work – 15 seconds rest)
  4. Single Leg Deadlifts Left Leg (45 seconds work – 15 seconds rest)
  5. Weighted Jump Squat (45 seconds work – 15 seconds rest) *holding a dumbbell in each hand, squat as you normally would and as you stand back up jump in a fluid motion; continue the sequence*

1 MINUTE 15 SECONDS REST

Circuit 2: (Arms)

  1. Curls (45 seconds work – 15 seconds rest)
  2. Lunge Shoulder Press Alternating Legs (45 seconds work – 15 seconds rest)
  3. Hammer Curls (45 seconds work – 15 seconds rest)
  4. Squat Shoulder Press (45 seconds work – 15 seconds rest)
  5. Tricep Kickbacks (45 seconds work – 15 seconds rest)

1 MINUTE 15 SECONDS REST

Circuit 3: (Back + Shoulders)

  1. Front to Lateral Raise (45 seconds work – 15 seconds rest)
  2. Bent Rows (45 seconds work – 15 seconds rest)
  3. Dumbbell Shrugs (45 seconds work – 15 seconds rest)
  4. Front Dumbbell Raises (45 seconds work – 15 seconds rest)
  5. Bent Rows Alternating Arms (45 seconds work – 15 seconds rest) *same as bent rows just alternate arms each rep*

1 MINUTE 15 SECONDS REST

Circuit 4: (Core)

  1. Dumbbell Push-Ups (45 seconds work – 15 seconds rest) *start in the form below and complete push-ups as normal* 
  2. Dumbbell Toe Touch (45 seconds work – 15 seconds rest) *ignore my bad form in the photo below: reach until you you’ve touched your toes, then return to laying flat on your back before repeating the rep*
  3. Russian Twist (45 seconds work – 15 seconds rest)
  4. Weighted Side Plank Hip Raises Right Side (45 seconds work – 15 seconds rest)
  5. Weighted Side Plank Hip Lifts Left Side (45 seconds work – 15 seconds rest)

Cool Down: Pick your favorite cool down stretches

These are just a few Athletic Stretch/Yoga examples to try (Hold for 10 seconds each)

Athletic Stretch:
  • Touch your Toes and hold
  • Hamstring Stretch
  • Quad Stretch
  • Shoulder Stretch
  • Runner’s Lunge
  • Seated Forward Bend
  • Butterfly
Yoga:
  • Downward Facing Dog
  • Child’s Pose
  • Pigeon
  • Cat/Cow
  • Supine Twist

Download Saturday Sweat- Week 1 with Dumbbells

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