Extreme Body Pump Home Workout (HIIT Progressive Weight Training)

Hey there. Are you ready to rock this extreme body pump home workout? It’s a super intense full body HIIT progressive weight training circuit that’ll burn a lot of calories in the shortest possible time.

You’ve got 10 minutes, right? Cuz that’s about all you’ll need to jam out this workout and get on with your day! 🙂

The equipment you will need is:

Click on each item to purchase yours now
Exercise mat
Ugi Ball

**If you are not familiar with any of these exercises, click on each one under “The Breakdown” to view a demonstration of proper form and movement.**

There are only two rounds to this workout, though you are welcome to do more for additional challenge and fat burn. Now, let’s get moving on to Round One!

That was amazing and I got a great pump with the weights! My time for Round One was: 5:31

Now let’s take about a one-minute break (try not to take any longer than that) to grab some water and catch our breath, then let’s get on with Round Two.

We did it!!! 🙂 And now we are done for the day! My time to complete Round Two was: 4:59

The Breakdown

10 Dumbbell Lunges
10 Dumbbell Lunges
10 Bench Pushups
10 Bent Over Bicep Curls
20 Bent Knee Jumping Jacks
10 Shoulder Presses
10 Ball Pass (I use an 8lb Ugi)
10 Dumbbell to Toe Crunch
20 Elevated Hip Thrust (alternating sides—10 on each side)

How’d you do? Could you keep up with me or beat my times?


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