Skimble
Download on the App Store
Intense Workout

Oni

Intense   28 minutes

Target Areas: Full Body

Equipment: Dumbbells, Box or Step, Exercise Mat

Guy Lauture
 		    Added By Guy Lauture
Oni
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts Box / Step Workouts
Description

High interval workout with short breaks. Slow down if you need to but you don't stop until your break.

Exercises

Set 1: 1 round
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
30 seconds
Squat Pulses
Squat Pulses
20 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
30 seconds
Squat Pulses
Squat Pulses
20 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
30 seconds
Squat Pulses
Squat Pulses
20 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Quick Toe Taps on Step
❤️ Vigorous (Zone 3)
Quick Toe Taps on Step
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Squat Jumps
Squat Jumps
25 seconds
Wide Squat Holds
Wide Squat Holds
15 seconds
Squat Jumps
Squat Jumps
25 seconds
Wide Squat Holds
Wide Squat Holds
15 seconds
Squat Jumps
Squat Jumps
25 seconds
Wide Squat Holds
Wide Squat Holds
10 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Mountain Climbers
❤️ Vigorous (Zone 3)
Mountain Climbers
20 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
15 seconds
Plank
Plank
10 seconds
Mountain Climbers
❤️ Vigorous (Zone 3)
Mountain Climbers
25 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
15 seconds
Plank
Plank
10 seconds
Mountain Climbers
❤️ Vigorous (Zone 3)
Mountain Climbers
25 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
15 seconds
Plank
Plank
10 seconds
Rest
Rest
1 minute

Set 5: 1 round
Weighted Sumo Squat
Weights: Moderate
Weighted Sumo Squat
25 seconds
Wide Squat Holds
Wide Squat Holds
10 seconds
Weighted Sumo Squat
Weights: Moderate
Weighted Sumo Squat
25 seconds
Wide Squat Holds
Wide Squat Holds
10 seconds
Weighted Sumo Squat
Weights: Moderate
Weighted Sumo Squat
25 seconds
Wide Squat Holds
Wide Squat Holds
10 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Burpees
❤️ Vigorous (Zone 3)
Burpees
20 seconds
Plank Bird Dog
Plank Bird Dog
10 seconds
Burpees
❤️ Vigorous (Zone 3)
Burpees
20 seconds
Plank Bird Dog
Plank Bird Dog
10 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Tricep Push-Ups
Tricep Push-Ups
15 seconds
Extended Plank Hold
Extended Plank Hold
10 seconds
Tricep Push-Ups
Tricep Push-Ups
15 seconds
Extended Plank Hold
Extended Plank Hold
10 seconds
Tricep Push-Ups
Tricep Push-Ups
15 seconds
Extended Plank Hold
Extended Plank Hold
10 seconds
Rest
Rest
20 seconds

Set 8: 1 round
Squat Jacks
❤️ Vigorous (Zone 3)
Squat Jacks
1 minute
Rest
Rest
1 minute

Set 9: 1 round
Squats
Squats
15 seconds
Wide Squat Holds
Wide Squat Holds
10 seconds
Squats
Squats
15 seconds
Wide Squat Holds
Wide Squat Holds
10 seconds
Squats
Squats
15 seconds
Wide Squat Holds
Wide Squat Holds
10 seconds
Squats
Squats
15 seconds
Wide Squat Holds
Wide Squat Holds
10 seconds
Rest
Rest
30 seconds

Set 10: 1 round
Plyo Lunges
❤️ Vigorous (Zone 3)
Plyo Lunges
15 seconds
Jumping Lunges
Jumping Lunges
10 seconds
Plyo Lunges
❤️ Vigorous (Zone 3)
Plyo Lunges
15 seconds
Jumping Lunges
Jumping Lunges
10 seconds
Rest
Rest
30 seconds

Set 11: 1 round
Tricep Push-Ups
Tricep Push-Ups
15 seconds
Elbow Plank
Elbow Plank
10 seconds
Tricep Push-Ups
Tricep Push-Ups
15 seconds
Elbow Plank
Elbow Plank
10 seconds
Tricep Push-Ups
Tricep Push-Ups
15 seconds
Elbow Plank
Elbow Plank
10 seconds
Rest
Rest
20 seconds

Set 12: 1 round
Full Scorpion
❤️ Vigorous (Zone 3)
Full Scorpion
20 seconds
High Knees
❤️ Vigorous (Zone 3)
High Knees
15 seconds
Full Scorpion
❤️ Vigorous (Zone 3)
Full Scorpion
20 seconds
High Knees
❤️ Vigorous (Zone 3)
High Knees
15 seconds
Full Scorpion
❤️ Vigorous (Zone 3)
Full Scorpion
20 seconds
High Knees
❤️ Vigorous (Zone 3)
High Knees
20 seconds
Corpse
Corpse
3 minutes

Related Workouts

My Workout
My Workout
31 mins 44 secs, Moderate
Wednesday
Wednesday
44 mins 17 secs, Moderate
5.4.3.2.1. Workout
5.4.3.2.1. Workout
38 minutes, Intense
Weight It Out
Weight It Out
32 mins 20 secs, Intense
Burnthe
Burnthe
12 mins 44 secs, Intense
Weights-timed
Weights-timed
34 mins 30 secs, Moderate
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Unchained Lower Body Density (Man)
Unchained Lower Body Density (Man)
37 mins 9 secs, Intense
Low Impact HIIT Workout That Burns Like Crazy --Torch Calories With Step Weight HIIT (No Jumping)
Low Impact HIIT Workout That Burns Like Crazy --Torch Calories With Step Weight HIIT (No Jumping)
30 mins 40 secs, Moderate
Full Body Workout
Full Body Workout
25 mins 4 secs, Intense
Cardio Step And Upper Body Dumbell / Body Bar Workout | Very Simple To Follow Moves | A Fun Workout
Cardio Step And Upper Body Dumbell / Body Bar Workout | Very Simple To Follow Moves | A Fun Workout
33 mins 24 secs, Beginner
30 Minute Steps and Abs Workout | Total Core Burn with Dumbbells!
30 Minute Steps and Abs Workout | Total Core Burn with Dumbbells!
33 mins 16 secs, Moderate
Upper Body Strength & Step Cardio | 30 Minute Workout with Lower Abs!
Upper Body Strength & Step Cardio | 30 Minute Workout with Lower Abs!
32 mins 31 secs, Moderate
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free