The dumbbell HIIT workouts below combine the benefits of a HIIT workout with strength training to deliver a well-rounded regimen. The best dumbbell HIIT workout will work for multiple muscle groups simultaneously while also targeting specific muscles. As a result, it is possible to use a dumbbell HIIT workout for total-body fitness. These exercises are beneficial for cardiovascular health as well, according to a University of Notre Dame study.
What is a HIIT workout?
High-intensity interval training (HIIT) workouts involve short periods of intense exercise combined with intervals of active rest. HIIT workouts have a major benefit: they allow for a lot of work in little time. A HIIT workout with dumbbell exercises will allow for even more work to be performed in a short period.
It is important to start each dumbbell HIIT workout by warming up. 1-minute warm-up exercises:
- Jumping jacks
Top 5 dumbbell HIIT workout
Before you start any dumbbell HIIT exercise, please wear comfortable, sweat-absorbent, elastic exercise clothes, which will keep your body comfortable and dry throughout the exercise.
Workout 1 (Repeat Circuit 5 Times)
Squat and Press (45 seconds)
The person performing this exercise should stand with their feet apart, approximately to the width of their shoulders. A pair of dumbbells should be curled up to the shoulders. They should execute a squat so that their thighs are parallel with the floor then rise to a standing position while pressing the dumbbells up until their arms are straight and the dumbbells are above their head.
Reverse Lunge Bicep Curl (45 seconds)
The feet should be held together with the dumbbells at the side. At this point, it will be necessary to step backward and dip into the lunge position while bringing the dumbbells up to to the shoulders for bicep curls. The next step is to return to the starting position while lowering the weights. Repeat the previous move with the left leg.
Sumo Squat Jumps (30 seconds)
The person performing sumo squat jumps should stand with feet shoulder-width apart and turn outward slightly. They should hold dumbbells at their sides with their palms facing each other. They should bend their knees until their thighs are almost parallel with the ground and jump upward as explosively as possible. Upon landing, they should lower themselves back into the squat position.
Workout 2 (Repeat Circuit 5 Times)
Renegade Row With Dumbbells (1 minute)
While in the plank position, the feet should be brought out wider than shoulder-width. The dumbbells should be lifted off the floor and brought up to the torso before being lowered. Repeat with the other arm.
Dumbbell Romanian Deadlifts (1 minute)
The exercise should start in a standing position with feet shoulder wide apart and dumbbells held at the sides. The knees should be bent slightly while bending forward at the waist to lower the weights to the ground. They should return to a standing position then repeat.
Dumbbell Donkey Kicks (1 minute)
The dumbbell donkey kick starts on the hands and knees with a dumbbell placed in the bend at the back of the knees. While keeping the knee at 90 degrees to control the dumbbell, the leg should be lifted off the ground so that the knee is on the same plane as the hip. Repeat with the other leg.
Workout 3 (Repeat Circuit 5 Times)
Push-up with Lateral Raise (45 seconds)
The push-up with lateral raise begins with a push-up. During the upward part of the push-up, a dumbbell is lifted with the right hand and the body is rotated to transfer all the weight to the left hand and to lift the dumbbell directly upwards. The dumbbell is returned to the floor and motion is repeated with the left hand.
Renegade Row with Triceps Kickbacks (45 seconds)
While performing the renegade row with dumbbells, the arm is extended along the body in the direction of the feet then bent again and brought to the rib cage before it is lowered to the floor.
Russian Twist with Dumbbells (1 minute)
While seated on the floor with hips and knees bent to 90 degrees, the person performing the Russian twist exercise should hold a dumbbell out from their torso with their arms straight. They should lean back slightly until their body is at a roughly 45-degree angle to the floor and twist their upper body around to their right and then to their left.
Workout 4 (Repeat Circuit 5 Times)
Boat Pose Curl and Press (1 minute)
The person performing the boat pose curl on press should sit on the floor with knees bent to about 90 degrees and feet flat on the floor. While holding a dumbbell in each hand, they should lean back while keeping their spine straight. While leaning back, they should curl the weights up to their shoulders and turn their palms outward while pressing the dumbbells overhead. Return the weights to the sides and lean forward to complete one rep.
Dumbbell Swing (1 minute)
To start this exercise, it will be necessary to stand with legs at shoulder-width apart with toes pointed outward. The person performing the exercise should dip into a squat while holding the dumbbell with both hands between their legs. They should swing the weight backward between their legs and then rise to a standing position swinging it up to chest height while keeping their arms straight.
Dumbbell Chest Fly (1 minute)
While lying flat on an include bench with feet firmly on the floor, extend two dumbbells (one in each hand) out to the sides of the torso. The arms should be mostly extended but not fully. The arms should be brought together above the torso and in front of the chest with palms facing each other. Lower to starting position and repeat.
Workout 5 (Repeat Circuit 5 Times)
Bridge Bench Press (1 minute)
The bridge bench press begins with the person performing it on their back with feet at shoulder-width apart and a dumbbell in each hand. They will start by pressing their pelvis up to the ceiling to create a bridge with their body. Without lowering their pelvis, they will press the dumbbells toward the ceiling. They will then lower the dumbbells then their pelvis to complete one rep.
Dumbbell Bent-Over Fly (1 minute)
With feet shoulder-width apart and holding dumbbells in each hand, the person exercising should bend at the hips to about 90 degrees. With arms fully extended and palms facing each other, they should raise the dumbbells outward until their hands are on the same level as their shoulders. Lower to starting position to complete one rep.
Burpee Squat Press (1 minute)
With a dumbbell in each hand, the person performing the exercise should perform a burpee. They will go down to the push-up position, perform a push-up then pick up the dumbbells and press them up as they stand, then repeat for a complete rep.
The dumbbell HIIT exercises above should be performed by anyone who is short on time and needs an intense full-body workout. HIIT workouts with dumbbell exercises are scalable so that they can work for individuals at any fitness level.