Description
🔥 Total Body Pyramid HIIT Workout with Weights | Strength + Cardio | BodyFit By Amy | 30 Mins
This total-body pyramid HIIT workout stacks strength and cardio into one efficient, brain-friendly format. Four quick circuits, each pairing one back-to-basics strength move with one HIIT/metcon move, and moving through a pyramid: 15 → 30 → 45 → 30 → 15 seconds. Only two exercises per circuit, so your brain stays out of the way and your body does the work.
Grab your dumbbells, an optional kettlebell or two, and an optional bench. Modifications offered throughout — you do you!
✅ Total body strength + cardio + mobility
✅ Pyramid style: 15 → 30 → 45 → 30 → 15 seconds
✅ 4 quick circuits — only 2 moves each, easy to follow
✅ Every major movement pattern: squat, hinge, lunge, push, pull, rotation
✅ Two kettlebell swing intervals + a core bonus finisher
✅ Dumbbells + optional kettlebell + optional bench
✅ Options for every level — heavier, lighter, higher or lower impact
✅ Designed for perimenopause, menopause & beyond — great for everyone
➡️ WORKOUT STRUCTURE
Pyramid format: each pair of exercises runs 15 → 30 → 45 → 30 → 15 seconds, alternating.
Circuit 1 — Row & Squat Press:
Bent-Over Row (heavy dumbbells)
Squat + Press with Optional Rotation (one KB or one DB)
Circuit 2 — Deadlift & Side Lunge Halo:
Deadlift (heavy dumbbells)
Side Lunge + Twist (or Halo) — one KB or one DB
+ Kettlebell Swing (30 sec) or Deadlift
Circuit 3 — Tricep Press & Climber (on the mat):
Close-Grip Tricep Press + Optional Hip Bridge
Bird Dog or Climber (with optional Down-Down-Up-Up plank press progression)
+ Kettlebell Swing (30 sec) or Deadlift
Circuit 4 — Plié Curl & Snatch Lunge:
Plié Squat + Bicep Curl (with optional twist)
Snatch or High Pull + Lunge (or Curtsy Lunge)
Bonus Core Finisher — Slow Bicycle (30 sec)
➡️ TIMESTAMPS
0:00 Intro
0:33 Warm Up
3:12 Circuit 1
9:40 Circuit 2
17:10 Circuit 3
23:46 Circuit 4
29:56 Bonus Core — 1 Minute Bicycle
30:47 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🧘 Deep Stretching: https://youtu.be/olB1GjAJ4eI
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
📸 Instagram: https://www.instagram.com/bodyfitbyamy
👍 Facebook: https://www.facebook.com/bodyfitbyamy
💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for showing up today — great job, everybody! 💪
— Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
#PyramidWorkout #HIITWithWeights #FullBodyWorkout #StrengthTraining #BodyFitByAmy