10 Minute Workout : HIIT Workout for Fat Loss & Strength Training Dumbbell Full Body Workout at Home


hey everyone I’m coach Kozak and I’m
Claudia and we are husband this is a 10 Minute Workout HIIT Workout for Fat Loss Strength Training Dumbbell Full Body Workout at Home it’s a great
routine for both men and women of an intermediate through Advanced fitness
level I’m going to be doing some of the harder modifications today Claudia is
going to be doing some of the easier modifications not easy just easier this
workout is going to require a pair of dumbbells and the weight that you use is
going to be totally dependent on your fitness level most will use between 5 to
15 pounds for this workout really make it your own and it’s always better to
start light and work your way up all right we’re going to get right into this
thing with a one-arm snatch either we’re going to do a one-arm
snatch and catch with both feet as Claudia is going to show or we’re into a
one-arm snatch and then catch in a split position like I’m doing so the weight
goes between your legs bending over in your waist explode bring one elbow up
and then catch the weight so you’re either going to go ahead and catch with
the weight in your hips like Claudia is doing or you’re going to do a split
catch and absorb it with both legs as so there we go making sure to breathe and
alternate arms good keep it up now when you’re doing this snatch you want to
bring that elbow up and get underneath the dumbbell you’re bringing that elbow
up big power pull and resetting in between each rep nice work
now we’re not counting any reps today so it’s really just about getting in as
many reps in a lot of time period as you can nice we got five more seconds on
this one and four three two one and done okay we got a leg one next I’m dropping
the weights guys and I’m going to keep my 1 weight and I’m going to do as
goblet drop squat and I’m just doing the drop squat here so we’re starting with
your feet together you drop down point close out just a little bit open those
hips up and catch the weight in your backside one right into the neck again
you decide if holding a weight on this one is right for you or if your body
weight is enough and if your body weights enough today no big deal come
back repeat this workout and eventually you’ll be up an intensity in the
resistance nice work making sure to breathe good
keep it up now much left on this one one right into the next you got it give me
five four three two one alright so we’re moving into a rotational chop I’m
keeping my one weight Claudia just going to use your own body we’re going to
rotate side to side I want you to pivot your feet use your core
rotational chop side to side let’s go ahead and pivot on those balls of the
feet keep a little bend in your knee and really just going for big power side to
side nice big power side to side explode one into the next keep those arms up big
flower good you will not burn already nice work
go ten more seconds on this one big power nice five four three two one all
right go ahead and set that weight down we’re going to the ground we’re going to
do a dive bomber so either going to do that from your knees or we’re going to
do it from the upright position a little bit of a combo so we’re going to start
back dive down your head nice and close and come up into an upward Cobra and
then back in the starting position so you dive down and in stand up and back
reset so now you decide if you should be up on the balls of your feet or on your
knees today as I’m sure Claudia tell ya the one from you Jesus plenty of
a challenge it really is you’re just starting from
what seems like a child’s pose position and then just moving along the floor
into the Cobra stance feel that nice stretch up at the top of the Cobra good
worn into the next you got a not many left not missed one don’t forget to
breathe on this none hold your breath so very important
ah nice almost there almost there let’s go five more seconds guys that’s
it and four three two one good okay we’re going to need your weights for
this next one I’m sorry you don’t need your weight I like we’re going to a
reverse lunge to squat so it’s either I’m going to stay low the whole time I’m
coming back up as you see I just do the squat so I’m going reverse lunge
reverse one staying in this low squat position the whole time for Claudia is
going to alternate between the full range of motion reverse launcher and the
squat once you get the hang of the movement pick up some speed that’s right
again you decide which one is right for you getting into it keep that weight
back in your hips on that lunge you’re trying to get both knees to a 90 degree
angle this one definitely burns out your quads like I can feel it yeah
brutal it’s working that’s how we know it’s working everybody stick with it
stick with it come on not much left on this one good let’s go five more seconds
four three two one zero nice alright next we’re going to need your Dumbo so
grab those weights for the next one we’re going to move on to either a split
jack curl or a step back and curl so I’m hopping into a split stance back to
neutral where Claudia is just going to go ahead
and step back and then back to neutral each time we’re getting a nice curl in
you decide which one is right for you get a nice curl make sure you’re not
swinging in your body to bring you dumbbells up to a curl exactly make sure
you’re feeling that contraction in the bicep not using a bunch of momentum good
one into the next we’ll keep that core nice and tight and breathe one wrap
right in the neck everybody let’s go starting to feel those arms working for
sure nice almost there almost there let’s go five four three two one and
done okay so we’re going to the ground for the next one you need both dumbbells
we’re going to do a high plank row plus batwing so we’re going to pull back on
the elbow from a high plank position stand out reverse back and down so it’s
one two three four one two three four good hey guys and if your knuckles if
you’re using smaller dumbbells and your knuckles are scraping the floor go ahead
and just lose one and just do one side at a time keeping that core tight back
straight throughout the movement you don’t want your butt way up in the air
and you don’t want it thinking either engage in that core along the way it’s a
very efficient workout and that we’re working a lot of muscle groups all at
the same time nice not many left on this one equally great the horrible huh
exactly usually those come hand-in-hand terrible sometimes equals effective
looking for those results that’s why we’re here and three two one done okay
so I’m going to only use one dumbbell for this next one and I’m losing my
weight here then do an upward chop so squat down weight in your butt
reach down big power extend and chop up your power is going up overhead as if
you’re throwing your arms or the weight up overhead big power boom almost like
it’s drawing something up over your head nice throw on something heavy over your
head exactly big got power in your legs he’s a hip hamstring and if you’re not
feeling in your legs make sure you bend down and bend at the knees hips back
bend at the knees and power up don’t just been developing over this exactly
good take the words right out of my wallet my mouth with you cuz I want into
the next you got it the wipies you bet it’s so true haha do not on my brain big
power come on let’s hit it what do you guys got put it back there
let’s go what are you saving it for almost there almost there in five four
three two one okay we need both dumbbells to this nexus going to the
ground and a crab position so that’s on all fours have our dumbbells we’re up
we’re going to do a curl plus price and down so curl one press two down three
repeat four and I’m going to alternate size on this one and if for some reason
you know your dumbbells are a little smaller you can’t quite do it like this
you can do one side at a time cloudy you want to show how to do that
yep all you got to do is kick this weight to the side and down exactly then
you just do half and half on each side you don’t necessarily have to do the
alternating again really I want to encourage you guys to make this workout
your own Fitness is not a one-size-fits-all solution so make
modifications along the way try to give you all the tools needed to do so come
on let’s go breathe guys what are we here for what are we here for let’s go
not much Alaska and five four three two one
and done okay one set those down we’re up on our feet we can defeat we got hot
feet and we got high knees ah get that heart rate up right now get
it up get it up okay so let’s not ready up
burn it out it’s alright we’re burning out the legs well we’re also burning
those calories burning that fat at the same time come on feel so good
feel so good let’s go burn it up everybody burn it up whoo we good the
last one in his first round fight fighting fighting let’s go almost there
and five four three two one break nice thank you so much for working
out with us today if you like this workout you’ve been working out those
for a while and you’re starting to see some results we’d encourage you to
please go check out our patreon page where you can learn more about how you
can support our mission of keeping these great workouts free and if you enjoyed
working out with us today please go ahead and like this video and don’t
forget to subscribe to our YouTube channel that way you are notified every
time half it drops a new workout make sure to check out has fit comm for
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and we want to connect with you again thank you so much for working out with
us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will
see you at your next workout

50 Replies to “10 Minute Workout : HIIT Workout for Fat Loss & Strength Training Dumbbell Full Body Workout at Home”

  1. Great workout! You both have made such a difference in my life! Thank you for continually putting out great workouts. ๐Ÿ’ช๐Ÿปโค๏ธ

  2. ๐Ÿ™ Please help us spread the word by telling your friends and family about us!
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    ๐Ÿ—“ Start a Free Fitness Calendar: ๐Ÿ’ช Foundation (beginner) – https://goo.gl/Ay3m3t ๐Ÿ’ช Motive: (intermediate thru advanced) – https://goo.gl/qH3aSF

  3. Your program is by far the most effective one I have come across. I am always skeptical when I see whole body in 10 minutes. You are the real deal! I feel it everywhere.

  4. I'm very excited to do this workout,because its a short version of the 30 minute one that you already have,and it's one of my favorite.Sometimes I can only do 10 or 20 min of that workout and I feel bad because I feel like I should have finished it.But this is great because I can repeat it.

  5. My husband & I just recently started working out.. I' have to admit it isn't easy, but we know it's gonna be well worth it!! we love you guys, we enjoy these workouts. & have been working out with you guys!! Looking forward to a healthier life style.. Thanks again y'all.

  6. In the comment section almost everyone say something about coach kozac,dont they love claudia?

  7. How effective is this workout compared to the longer version? Chasing 3 kids and trying to lose weight at the same time is near impossible! Just weighing my options on most effective way going about this! BTW yesterday was my first day working out with you and I did the 40 minute video and yall kicked my butt!!! Thank you!! Do you all have a page somewhere with meal planning by chance?? Sorry for the long post. Thanks you two!

  8. Been away the past three weeks, so went for the shorter work out to ease me back in. Looking forward to fully acquainting myself with your videos again guys

  9. Coach – I love this work out – 10 mins is something I can always fit in in the morning. No scope for excuses. If there is ever a chance to do a few more 10 mins with weights workouts that would be amazing and really appreciated. I am a Patreon (so would certainly vote for it if it was ever an option). Thanks as always – James

  10. Just did this workout for the 1st time and I really enjoyed it. The crab position with the dumbbells is much harder work than I thought! ๐Ÿ™‚

  11. Thank you for offering a variety of workouts, you guys keep it so real and fun…I got a kick out of Claudia's messy hair…C'mon coach at least let her fix her hair between routines :)!

  12. I really love working out with you guys. That crab position was way much harder than you made it look like lol

  13. Another awesome workout from you guys. I LOVED the challenge and the diversity of exercises as always. You guys rock ๐Ÿค˜

  14. I've said it before. I'll say it again. It's awesome working out with you guys. The diversity of your exercises is great and you know how to keep us motivated throughout the video. I'm now a sweaty mess ๐Ÿ˜‚ but I'll defo keep on doing your workouts for sure ๐Ÿ˜€

  15. Hi,
    I find it hard to do any of the high plank position moves. It is my wrists and hands letting me down because I can't hold myself up (shoulders are fine and i am doing it from my knees) any tips to improve my wrist strength so I can do these moves properly? It burns so good so i want to do more!
    Thanks ๐Ÿ™‚

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