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This Dumbbell HIIT Workout Will Get You Shredded

Two CrossFit athletes completing a dumbbell hiit workout as part of a fat-loss programme. She is currently performing a dumbbell deadlift with two dumbbells.

If you’re looking for a full-body exercise session to squeeze into a lunchbreak, this dumbbell HIIT workout is perfect. Packed to bursting with dynamic exercises, you’ll finish this dumbbell HIIT workout feeling that every muscle has been engaged.

Organised around four functional dumbbell workout movements, cardio and callisthenic exercises have been included to ensure every aspect of your physicality is stimulated.

The combination of exercises selected for this dumbbell HIIT workout makes it an inclusive training session. One that, if you included it in your weekly training regime, will help you forge whole-body fitness.

Benefits of this dumbbell HIIT workout

This dumbbell workout has been designed to develop a range of components of fitness.

The dynamic dumbbell exercises will forge power and muscular functionality. In addition, if you select a heavier dumbbell, you can also build strength.

Advancing the scope of fitness development, the cardio and callisthenic exercises will enhance stamina and muscular endurance while burning fat.

It’s this combination of exercises – resistance, body weight, and cardio – that together make this dumbbell HIIT workout such a well-rounded training session.

How this dumbbell HIIT works

Each dumbbell exercise forms its own mini-workout. Organised into ‘rounds’, you are to complete 9 X 20-second HIITs. Concluding each individual 20-second round, you are to rest for the same duration.

Concluding the dumbbell HIIT, work through the cardio/callisthenic complex. All you’re doing here is sprinting 50-metres then dropping straight into 25 reps of the selected bodyweight exercise. (The bodyweight exercises change for each mini-workout.)

Once you’ve completed the first Individual dumbbell HIIT, take a minute rest (if you absolutely must), then move on to the next one.

Related: check out the best dumbbells for the home gym

Dumbbell HIIT Workout

Ensure to complete a comprehensive and progressive 10-minute warm-up. Remember, you’ll be starting this dumbbell workout at a high intensity. Thus, you need to be thoroughly warmed and ready.

Warm-up suggestion

Slow jog 50-metres followed by 5 press-ups, 5 air squats, and 5 dumbbell thrusters (use a light pair of dumbbells). Repeat for 10-minutes ensuring to increase the intensity every 2-minutes or so. Max intensity over the last minute.


Dumbbell vertical lifts

9 X 20-second rounds
5 X 50-metre sprint
5 X 25 reps squat thrusts

Dumbbell vertical lift quick technique recap

  • Hold two dumbbells at your sides, palms facing inwards.

  • Your feet are spaced shoulder-width with a slight bend in the knees.

  • Simultaneously curl both dumbbells level with your shoulders.

  • Rotate the dumbbell so that your palms are facing outwards.

  • Take a dip at the knees and press the dumbbells above your head.

  • Return to the start position under control and repeat.

Dumbbell single-arm snatch

9 X 20-second rounds
5 X 50-metre sprint
5 X 25 reps air squat

Dumbbell single-arm snatch quick technique recap

  • Adopting a wide stance, position yourself over a single dumbbell.

  • Grasp the dumbbell with one hand and, in one smooth movement, pull it from the floor above your head.

  • Return the dumbbell to the floor under control.

  • Changes hands and repeat.

Dumbbell squat jumps

9 X 20-second rounds
5 X 50-metre sprint
5 X 25 reps press-ups

Dumbbell squat jump quick technique recap

  • Hold two dumbbells at your sides, palms facing inwards.

  • Your feet are spaced slightly over shoulder-width with a slight bend in the knees.

  • Squat until a 90-degree angle forms at the knee.

  • Power out of the squat propelling yourself off the floor

  • Land on the balls of the feet ensuring to roll the feet: this reduces the impact on landing.

  • On landing sink straight into the next rep and repeat.

Dumbbell thruster

9 X 20-second rounds
5 X 50-metre sprint
5 X 25 reps hanging leg raises (or: 5 reps pull-ups)

Dumbbell thruster quick technique recap

  • Hold two dumbbells level with your shoulders, palms facing forward.

  • Stand with your feet shoulder-width apart (or slightly wider), knees slightly bent.

  • Execute a squat as outlined above.

  • When powering out of the squat use the upward moment to perform a shoulder press.

  • Return the dumbbells back level with your shoulders and, as you do so, simultaneously, sink into a squat.


Related: try these 4 Dumbbell EMOMs

Related: if you want to develop powerful quads this dumbbell leg-only workout will help


In this textbox it says: (As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)    Blog Author Adam Priest, former Royal Marines Commando, is a personal trainer, lecturer, boxing and Thai boxing enthusiast.

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