Dumbbell HIIT Workout (Total Body, 22 Mins)

Hope everyone had a great Thanksgiving! We’re cranking along in this hiit workout series (I have one more coming next week, too). Today’s 22-minute dumbbell hiit workout is total body and uses the same structure as last week’s. If you missed that one, here are the two other workouts I’ve shared in this series:

Dumbbell HIIT Workout (Total Body, 22 Mins)

EQUIPMENT I USED

Set of medium dumbbells. I’m using a set of 10-lb weights. You might want to also have a single heavier weight on hand for a couple of the exercises (the hinge drop in particular) and a set of drop weights. I have a set of 8-lb weights on hand as well for this one. All that being said, if you’re short on equipment, everything can be done with just that one set of medium weights.

This dumbbell hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

I also have a guided cool down on my channel that I highly recommend post-workout.

Workout Breakdown

CIRCUIT 1 – See 1:39 in above video for a preview of the exercises and how to modify.

Squat Jack with Obliques Scoop
Bear Plank Jump x2 Row – If it bothers your wrists, move hands to floor for plank jumps and then grab weights for rows.
Jump Lunge Torso Twist

CIRCUIT 2 – See 9:44 in above video for a preview of the exercises and how to modify.