30 Minute Dumbbell HIIT Workout - Strength and Cardio in one amazing workout

You only need 30 minutes to work every major muscle group in your body with this dumbbell HIIT workout. Shred your total body in this perfect HIIT workout with weights. 7 moves for awesome results to tone and tighten your whole body.  

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Interval training? Love it. Weightlifting? Love it even more. Interval training with weights? Maybe the best workout of all time.

If your life is anything like mine, it is all you can do to find some time during the day to workout.
 
Between work, kids, spouse, and trying to run a health and fitness website (okay, that last one probably only applies to me), sometimes it feels like all you can do just to find even 30 minutes to work out.
 
Well never fear, this workout is for you. I've combined a number of my favorite dumbbell exercises into high-intensity interval form to give you an amazing, total body workout with weights in only 30 minutes.
 
Don't let "I don't have the time" ruin your workout today. Elevate with intervals.

The premise behind this one is super simple... in theory.

I've got seven dumbbell exercises listed below. For 30 seconds, you're going to do as many as you can, safely and with good form. 

Really try to push yourself - after all it's only 30 seconds.

Then you're going to take a 30-second rest afterwards before jumping into your second set of that same lift.

You're going to perform this 30-on-30-off, four times and then move on to the next exercise.

I've tried to select exercises that should require about the same amount of weight so you don't have to worry if you've only got one pair of dumbbells. 

After you do each one of the 7 exercises for about 4 minutes each you will have shredded your AMAZING total body HIIT with weights (trust me - if you do it right and really push yourself you will be feeling this one).

Enjoy! 

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The Workout

Clean and Press

Stand and bend at the knees to grab your dumbbells from the floor, palms facing in.
Slowly straighten your knees and lift the weights straight up, keeping them close to your body. 
When the weights pass your knees, use your momentum to pull the dumbbells as high as possible. 
Rotate your elbows around and bring them under the dumbbells. Stand to full height and press the dumbbells overhead. 
Lower the weights under control and descend into a squatting position. 
 

Dead Lift

Stand with your feet at hip-width distance apart and knees slightly bent. 
Grab some dumbbells and hold them at your sides, palms facing the back. 
Keep your core strong and hinge at your hips to lower your dumbbells along the front of the legs. Pause when the torso is almost parallel to the floor. 
Slowly return to standing, keeping the dumbbells as close to your body as possible. 

 
Renegade Row (Push-Up Row)

Place 2 dumbbells at shoulder-width apart on the floor and start in high push up position holding the dumbbells.
Do a push-up.
When you come up, row one dumbbell toward your hip. Go slowly and prevent your hips from rotating.
Return the dumbbell to the floor, repeat on the opposite side. 


Overhead Squat

Stand with feet about shoulder-width apart and toes facing slightly out.
Press your dumbbells overhead.
With chest and head up, squat down and bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes.
Lower until your thighs are parallel with the floor.
Straighten and stand up.
 
 
Lunges with Biceps Curl (alternating)

Start in a standing position- holding dumbbells in each hand, palms facing in.
Step forward on one leg and drop your weight straight down, keeping your knee just above the toe.
Drop until your thigh is parallel to the ground and your opposite knee almost touches the floor.
Come straight back up.

 
Arnold press

Sit or stand and hold dumbbells in each hand in front of you at shoulder height, palms facing your body and elbows bent next to your torso. 
Raise the dumbbells while simultaneously rotating them to make the palms of your hands face forward. 
Lift the dumbbells until your arms are extended straight above you. 
Slowly begin to lower the dumbbells and rotate your palms toward you again. 
 
 
Goblet Squats
 
Grab a kettlebell or dumbbell and hold it with both hands at chest level, palms facing up.
Squat down like you are sitting- bend at the hips and knees to lower down. Keep your knees above your toes.
Lower until your thighs are parallel with the floor.
Straighten and stand up.

• Category

  HIIT