30 minute Full Body HIIT Strength Training | Build Muscle & Burn Fat

I really loved the fun and intensity of this workout and I hope you do too!
This is a 30-minute high-intensity boot camp-style strength workout packed with muscle-building, power, and cardio exercises for a hybrid training session! We are going to work on different energy pathways to challenge and train both our fast and slow twitch muscles as well as cardio power! We will be working through several compound exercises to work the lower body, upper body, and core. This will not only help us increase overall muscle mass but also improve functional coordination and balance for a strong life!
This is a great combo to add regularly to your training to ensure a well-rounded output of strength, power, and cardio! I truly believe that a well-rounded body will provide you with your strongest body and mind! A strong body will come with the challenges we push through during the workout and a strong mind will come with discipline and consistency in your training!
This workout can be done completely low impact (follow me for this) or add a little plyo to your power and cardio moves! I will be using my exercise bench for some of the exercises, but they can be done without as well, I will provide cues throughout for this!
This workout will include trisets of strength, power, and cardio for a complete workout that will build muscle, and improve power, and cardiac output! These 30 minutes will fly by with so much goodness packed into one workout! We will finish everything off with a 2-minute plank challenge for a strong core! During the strength moves, lift at a medium tempo and as we transition to power and cardio start to pick up your pace to
30-MINUTE FULL-BODY HIIT STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 to 9kg When selecting a weight for this workout, you want to lift moderately heavy to heavy for the strength exercises and moderate for the power moves!! Weight will be relative to you and each exercise.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
6 TRISETS REPEATED TWICE
1 STRENGTH EXERCISE, 1 POWER EXERCISE, 1 CARDIO EXERCISE
2 MINUTE PLANK CHALLENGE FINISHER
WORK: 30 SECONDS REST: 30 SECONDS
EXERCISE LIST
TRISET 1
- ROMANIAN DEADLIFT | DUMBBELL OR KETTLEBELL SWINGS | SQUAT TO POWER
TRISET 2
- RENEGADE ROW | PLANK TO LOW SQUAT AND CURL | PLANK MOUNTAIN CLIMBERS
TRISET 3
- SQUAT TO PRESS | PUSH PRESS | FAST FEET
TRISET 4
- PUSH UP | PLANK BLAST OFF | PLANK SHOULDER TAPS
TRISET 5
- SUMO & CURL | SUMO TO POP | POP SQUAT
TRISET 6
- GLUTE BRIDGE DOUBLE PULSE | POWER GLUTE BRIDGE | BURPEE
2-MINUTE PLANK CHALLENGE!
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

[@annem3532]

Been working out with you for 7 months on my journey to lose weight, get stronger and be functionally fit as I age, and it's working! Down 22 lbs and got some definition happening.💪 You make these workouts fun and are such an inspiration to this 60 year old! Thank you for this challenging workout. Love ya!

[@debsnamhtor1700]

The shake 🫨 And yes to strength training as we age! Mid 40s here, with the goal to set my future self up for comfortable living. Thank you!!

[@pamgirard3343]

One of my favorite KC workouts! Loved it. Thank you for doing all you do. Missed Stella girl, she will always be with us.

[@sasham1110]

I turn 33 tomorrow and I'm in the best shape of my life. I feel so strong and I look forward to staying that way. Not only for myself but for my children and future grandchildren. Forever grateful for finding your channel and for all of your help getting strong!! 🎉🎉❤❤

[@peachygriz]

I just turned 33 on Sunday! I'm 3 months pregnant atm but I want to keep working out too to set a good example for my future child(ren) as well! Happy early birthday! Keep rocking the workouts 🎉💪👏👏👏

[@jalentolbert6162]

I turn 33 in 1 1/2 years but I am hoping to be able to say I am 33 debt-free and in shape🎉❤

[@peachygriz]

@@jalentolbert6162 woot woot! 🎉🎉🎉

[@ApplePryor]

Happy Birthday!🎉🎂🎉

[@mollymclaughlin4818]

And I am 33 going on 34!! Couldn’t agree more, and Happy Birthday!!! 🎉🥳

[@lynnearnett800]

Agree that workouts help with aging! Sweating after this one for sure

[@karinascott2455]

What I love most about these workouts is that they can be done at any stage of your monthly cycle. I’m currently in my luteal phase so I can’t lift as heavy as I usually do so I’ve trained at home using lighter weights, whilst next week I will try this workout again in the gym lifting heavier. The main this is I’m still showing up and getting stronger. Thank you KC for creating these workouts!

[@katywilliams9477]

Holy Cow! You are amazing that you completed this on your 3rd trimester 😅I sweated like never before and just loved the circuit’s ❤ So fun- just like you Kayleigh and Jason🎉

[@oonaghdennehy6498]

Thank you so much! I love all your workouts - you keep me motivated! 🎉

[@reneey98]

This was amazing! I turned 40 last week and was able to hold a 2 minute plank on my toes!!!! Love this community!!! ❤

[@ElizabethLopez-g6v]

Definitely one of my favorite workouts!!

[@goldbird41]

Feeling grateful for you and this program. Not easy showing up some days but I too had to take some modifications, I showed up and that makes all the difference. Even shed a few tears..you’re the best workout buddy! Thank you!

[@poppilateswithvictoria966]

You are so right about when women get over 30. I'm over 30 and recently getting back into strength and cardio which is more difficult than when I was younger but it does make you feel alot more younger and stronger the more you do it and overall you feel better and healthier. 🎉

[@pwucher]

That was amazing and tough! Thanks for pushing me!

[@emmamajor5437]

That was great - a real mix of work in there and some challenging sets! Loved it, thanks!!

[@peachygriz]

I've been doing your workouts for over 2 years and LOVE THEM! I'm just entering my second trimester of my first pregnancy and your latest workout videos have been so encouraging in helping me stay focused on staying consistent with exercising throughout this pregnancy! Child birth spunds terrifying 😂 but I'm getting stronger HERE so I can be stronger Out THERE! Thank you kaleigh and jason for all you do! ❤

[@NattyLane]

Thank you for the amazing workout this morning 😊

[@nancygould3849]

WOW! This was a surprise … such a sweaty mess right now! Thanks for keeping it real! ❤

[@sfulen5405]

Absolutely love these type workouts!!! 🎉🎉🎉 so tough which means change!

[@moniquerogelberg2830]

I just want to say thank you so so much for keeping on with your videos. It’s obviously getting so much more challenging for you and I love that you’re still pushing for us ❤

[@carolkwok2202]

Thank you so much for this amazing workout ❤❤❤ loved every minute of it….. take care. Carol😘❤️‍🔥🔥🇮🇪

[@ApplePryor]

Week 6 - Day 37 - Done. 😂 Nacho, stay on the coach for this session! Here’s a stuffie. Okay, go to sleep. Good boy! Okay, fine you can be on the floor. Good boy! Okay, play rug. Good boy! Awesome workout and playlist! Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@jalentolbert6162]

This workout😂😂..... I have never wanted dessert this bad! Today I worked.. I worked hard. If there is one thing that I can say, it is that I am super grateful for this channel I am just so delighted that I found Kaleigh!! KALEIGH you are definitely goalssssss. When I start having children, I want to be able to snap back... I'm sure I'm on the right track if I show up everyday🎉🎉🎉

[@joanieveitch8113]

That was a tough one. Glad I could pause the video for a slightly longer break when needed, but I was able to do way more than I thought I could at the start❤

[@rachelfriedman5502]

That was AWESOME!!!!!

[@erina.kennedy8651]

I am on vacation with some older family members, so I am really thinking about the aging process. This was good timing and a great workout and I’m glad I didn’t do it after my 5+ mile run like I often do! 😅

[@johannanewman5739]

Wow! I was not ready for that workout! Hard but good!

[@deb9806]

Going through a heatwave where I live but will do this in one of my air conditioned rooms later in the day Looks like a great workout.

[@carolbarnard288]

Oh wowza! That was tough but oh so good. I had to take a bit longer break at times but I did it!! Thx Kaleigh

[@lets_plan_a_date]

I know I say this all the time, but that was just ANOTHER ABSOLUTE FAVOURITE!! Really love the combo of high and low impact. Thank you, thank you for making it easy to stay motivated.

[@faye2942]

Took a 2 week break from strength so was a bit cautious pressing play today but I think the break did me good because the strength I felt doing this today was unmatched ❤ I loooove it when my body rewards me for consistency. Sometimes having a break really isn’t the end of the world, you can come back refreshed and reenergised ❤ Thankyou Kaleigh 💪👊🙏

[@aprilbrymesser8603]

Great set today!

[@mollymclaughlin4818]

WOOO what a sweat fest!!! That tri-set schedule was killer but went so fast too. I was feeling like my upper body was getting all the work and then we got to the sumo round and glute bridge after that 😅😅😅🎉

[@barbarakolin8773]

I love what you said about not feeling bad if you have to do modifications. I am working around a hernia these days so when y’all were doing your plank challenge, I just did some gentle crunches. I feel like if you show up on your mat and do this whole thing with nothing but your bodyweight or a 1 pound dumbbell, you’re still moving. Love your classes!

[@alexdocken6419]

Just when I thought we’d be doing the same old workout you spring tri-sets on me! Loved it! Thanks for the great workout!!

[@juliewood5027]

Playing workout catch up and did the whole plank challenge on my toes! I’ve struggled with this for years, especially for side planks. Getting stronger! Thanks for all you do ❤!

[@KatieFeller]

I love strength training like this! Thanks for another awesome workout, KC Team!

[@denisemader7529]

Another amazing workout❤❤. That second round of pop squats had me cracking up so much it was also an ab exercise! I love your humor. Also thank u for what u said about modifications...I am dealing with a tight and sore left shoulder and collar bone so I have to lift lighter than I like for shoulder press...its nice to be reminded that it's OK and showing up is what counts! Thank u for your challenging and fun workouts❤

[@iraydaarr]

wow 🤩 this i love it 🥰

[@Kujhawks66106]

This absolutely rocked! I love this style of workout! Strength, cardio, and abs! I even did the burpees without whining 😂! Thank you!

[@beckylynn562]

Fun, challenging format! Thanks Kaleigh 😊

[@nicolamackay7233]

This has been added to my favourites , what an amazing workout . Thanks for continuing to inspire Kaleigh 💪🏼

[@storminthevalley1197]

Woah! Killer workout! Thanks Cohen's 😊 now onto Mondays ride 😊 Woo!

[@user-xg4rx4lj4m]

This might be my favorite one of yours yet!! Thank you

[@nataw-m1z]

Thankyouuu so much!!!

[@maggsm3392]

.love love love. Thank you so much. 72 and feeling strong!

[@ashleyklein22]

I literally couldn’t stay still on my mat for the plank tri-set cause I was covered in sweat!! This was FANTASTIC!!

[@emilya1102]

your baby is gonna be born with six pack abs 😭😭😭 this was INTENSE and i LOVED IT!!! another great workout, thanks queen !!!

[@angelamyers5930]

Kaleigh, I love you even more now that you quote the Office!

[@hayashi55]

Love your workouts since the beginning! Looking forward to meeting your baby🤩❤! Have a great one!

[@melissag.8443]

That was amazing!!! It is so hard for me to switch from strength to cardio…but I always feel so good when it’s finished! That 2 minute challenge was a full body burn! Loved it!! Great way to finish!! Thank you Kaleigh!!💜💜💪🏻🔥🔥🔥🙏🏻🍰☀️💦

[@doricontreras2112]

Holy moly sweat fest over here!!! That workout left nothing out!

[@vindakharisma8]

Love all ur work! Ur my new fav coach!❤

[@delrio4222]

😂😂your baby is prob just dancing in that belly have a great ol’ time! Lol. Amazing video yet again!

[@sanphoenix]

Awesome hiit and strength workout this morning 🎉🎉🎉 You are awesome Kaleigh 😊😊😊

[@KaleighStrength]

Thank you so much, Sanphoenix! 💜

[@ameliarosepilates]

These workouts are my fave! Plus your amrap videos! Thanks ❤️

[@rociob8475]

Great work! It tested my progress so far 🎉...

[@vickihamari9024]

Nacho, oh to be so chill 😅

[@lesliem8008]

Ok I’m 68 and I just did burpees 🎉😅 thank you for inspiring and leading us onward!

[@dharamveergautam5697]

Thanks for great session

[@mayracantu5268]

Great workout!!

[@jackiephelps3789]

❤❤❤ loved!

[@lets_plan_a_date]

🌟💖-And thank you TO EVERYONE WHO COMMENTS because it's so lovely to celebrate the achievement of every workout together and stay high on the collective enthusiasm and commitment. Love to you all 💖🌟

[@bethmutter8659]

🎉awesome workout 💪🏻❤️

[@patriciaabboud6035]

Love uuu thank you ❤❤❤❤❤❤

[@deannfield9629]

🐊💪🏻

[@Momolove86]

Wow 🎉

[@DT-wh4qr]

By the way the music is so much better now. Please put on some fast music to keep us inspired during the work out

[@DT-wh4qr]

Unbelievable! Was so tiring

[@ktzjgclark]

😅😅😅

[@eumeliacartwright2629]

Have to say, though, I initially misjudged you off a thumb nail ( 🫣 I apologize) you have become my "go to" for my workouts. After the first one, i subscribed right then. I love your quirkiness and sweat producing workouts. Thank you for helping me "get strong"💪🏼.