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Welcome back to Checked In. Worked Out. (CIWO), where RIPP the Lion brings you another full-body training session. Daily HIIT #016 combines cardiovascular conditioning, dumbbell resistance training, lower-body exercises, upper-body movements, and core stability into one structured 30-minute workout. With eight exercises performed for three rounds, this session provides a practical way to train multiple muscle groups while adjusting the pace and intensity to your experience. WORKOUT OVERVIEW Total duration: 30 minutes Warm-up: 3 minutes Work intervals: 40 seconds Rest or transition: 20 seconds Exercises per round: 8 Total rounds: 3 Cooldown: 3 minutes Each round lasts eight minutes. Three rounds provide 24 minutes of interval training. EQUIPMENT A pair of manageable dumbbells An exercise mat, optional Water for hydration A safe, clear workout area THE EIGHT EXERCISES 1. JUMPING JACKS Begin standing with your arms at your sides. Jump your feet apart while raising your arms overhead, then return to the starting position. Maintain a comfortable rhythm and land softly. Training focus: Cardiovascular conditioning and full-body coordination. Modification: Step jacks without jumping. 2. DUMBBELL SQUAT TO PRESS Hold dumbbells near shoulder height. Lower into a controlled squat while keeping your feet stable. Stand and press the dumbbells overhead without excessively arching your lower back. Training focus: Quadriceps, glutes, shoulders, and core. Modification: Perform bodyweight squats followed by a light overhead press. 3. PUSH-UPS Begin in a high plank with your hands positioned comfortably beneath or slightly wider than your shoulders. Lower your body while maintaining a stable torso, then press back upward. Training focus: Chest, triceps, shoulders, and core. Modification: Elevated push-ups using a stable bench. 4. WALKING LUNGES Step forward into a lunge and lower with control. Push through your front foot to rise and continue with the opposite leg. Keep your torso upright and avoid rushing the movement. Training focus: Quadriceps, glutes, and balance. Modification: Stationary split squats or supported lunges. 5. MOUNTAIN CLIMBERS Begin in a high plank. Alternate bringing each knee toward your chest while keeping your shoulders stable. Training focus: Core stability and cardiovascular conditioning. Modification: Slow, controlled knee drives. 6. PLANK SHOULDER TAPS Start in a high plank with your feet slightly apart. Lift one hand and tap your opposite shoulder, then switch sides. Limit excessive hip rotation. Training focus: Core stability and shoulder endurance. Modification: Elevated plank shoulder taps. 7. BURPEES Start standing, bend your knees, and place your hands on the floor. Step or jump your feet back into a plank. Return your feet toward your hands and stand up. Training focus: Full-body conditioning. Modification: Step-back burpees without a jump or push-up. 8. HIGH KNEES Stand tall and alternate raising your knees. Use a controlled pace with natural arm movement. Training focus: Cardiovascular endurance and coordination. Modification: Marching in place. WARM-UP | 3 MINUTES Begin with easy marching, arm circles, hip mobility, and controlled bodyweight squats. COOLDOWN | 3 MINUTES Reduce your pace with gentle walking, relaxed breathing, and comfortable stretching for the major muscle groups. TRAINING AND SAFETY GUIDANCE Maintain proper technique throughout each interval. Select dumbbell weights that allow controlled movement. Take additional rest if needed. Use low-impact alternatives when appropriate. Avoid forcing painful ranges of motion. Stop exercising if you experience chest pain, dizziness, or unusual shortness of breath. High-intensity interval training may not be suitable for everyone. Consider professional guidance when beginning a new exercise program, particularly if you have relevant health concerns. This video is intended for general fitness education and should be adapted to individual ability. MORE FROM CHECKED IN. WORKED OUT. Explore workout routines, exercise demonstrations, meal prep recipes, and health and wellness content: https://checkedinworkedout.com/ Shop CIWO fitness gear: https://checkedinworkedout.com/shop/ Shop official CIWO apparel: https://checkedinworkedout.myspreadshop.com/ Subscribe for more Daily HIIT workouts, strength-training education, and practical fitness content. CHECKED IN. WORKED OUT. FITNESS NEVER TAKES A VACATION. #CIWO #DailyHIIT #HIITWorkout #FullBodyTraining #StrengthAndCardio #HomeWorkout #GymFitness #FitnessEducation

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