8-Minute HIIT Workout

8-Min HIIT Workout | All you need is a set of weights for this quick full-body interval workout (video included)
This is one of the workouts I shot in my apartment during my day-in-the-life post last week, but I just couldn’t get over the cable wires in the shot! I filmed the entire workout over again in the Btone row room. Total pain, but seriously nothing could have upset me yesterday I was so excited after (finally) ordering a set of photography lamps. I shouldn’t get ahead of myself before testing them out, but they’ll improve the lighting situation in my videos tenfold. Geeking out over here!!

8-Minute HIIT Workout

Set an interval timer for 12 rounds: 30 seconds work // 10 seconds rest. You’ll go through a circuit of four exercises three times.


  • Set of dumbbells (I’m using two 10lb weights)
  • Exercise mat
  • Interval timer (if you’re not following along with the video)

8-Min HIIT Workout | All you need is a set of weights for this quick full-body interval workout (video included)

Squat Thrust to Squat Jump Combo | Hold the dumbbells at shoulder height, feet about hips’ width apart and squat down, keeping your lower abdomen held in and sliding your bum and hips back and down. Once you reach your lowest squat, power up, driving your hips forward and engaging the glutes as you straighten your legs to stand. As you do so, press the dumbbells overhead into a shoulder press. Squat back down and this time perform a squat jump, keeping the weights at shoulder height.

Renegade Row to Frog Stamp | Start in a plank position holding dumbbells planted firmly on the ground beneath your shoulders (if this hurts your hands, place hands on the ground and just keep the dumbbells next to them so you can easily grab them for the rows). From this starting position, do a row on each side, first driving the right elbow up to the ceiling and then the left, lifting the dumbbell up close to the side of your body. Try to keep your hips level as you do this; don’t twist open towards the rowing side (having a wider stance with your feet will help accomplish this). After a row to each side, jump your feet up wide to the outsides of your hands and then quickly back to plank.

Surfer Get Ups (alternate lead foot) | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on the board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.

Bicycle Crunch Sit-Up Figure 8s | With your legs, you’re doing a bicycle crunch. With your upper body, you’re doing a sit up and passing a dumbbell from one hand to the other, under whichever knee is bent. So to start, lay down with a dumbbell in one hand. Extend your legs out to hover a few inches off the ground, and lift your shoulder blades off the ground as well so that your abs are contracted. From here, bend the knee opposite to whichever hand has the dumbbell in (keep the other leg hovering) and as you do, sit up and pass the dumbbell under your bent leg to the other hand. Extend the leg back out and return to a hover and then repeat to the other side.

8-Min HIIT Workout | All you need is a set of weights for this quick full-body interval workout (video included)

WEARING | New Balance x J. Crew leggings c/o NB // Under Armour tank (old but their Tech Victory tank is similar) // adidas neo sneakers

Enjoy the rest of your Wednesday and don’t forget to subscribe to my YouTube channel! 🙂


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  1. This might sound silly, but there are certain workouts that I just won’t do. I’ll either substitute another move for whatever it is, or I’ll just not do the workout entirely. I just refuse to jump up in the air with weights in my hands. Haha. And how fun are those bicycle crunch figure 8’s??

    • Not silly at all–I totally get it! If you still want to do the workout, just do bodyweight squat jumps and leave the weights to the side for that one. 🙂

  2. this looks excruciatingly painful/fun…I can’t decide. Either way I can’t wait to try this at my group workout this Sunday!

  3. Those surfer get ups look like a great move – I’ve never done them before.

  4. Loved the workout! Question: how do you recommend using your short workouts? Multiple together, or better than nothing on a day you wouldn’t normally fit in exercise? Thanks!

    • Both! If I have the time, I would do a couple or pair one of them with a run or yoga class. If I have a busy day though, I’ll just do one. 🙂

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