Start by warming up with one minute of jumping jacks. Stretch your arms and legs to prevent an injury.

Equipment: Dumbbells

Time: 6:40

Movements: X Jump, Weighted Squat with Calf Raise, Lunge to Knee Get Up, Weighted Romanian Deadlift, Squat Press, Overhead Lunge, Weighted Squat

7 movements in 7 minutes! This intermediate HIIT workout is sure to get your heart rate going and butt burning! Try repeating two or three times or add it to your current lower body routine for added calorie burn. Add more weight to increase intensity.

Level: Intermediate / Level 2.

Complete any body focus workout after a regular workout or instead of your ab workout for the day. You can also mix and match body focus workouts for a complete workout.