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I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Get ready to sweat!
If you love this single dumbbell hiit workout, I have a bunch of other HIIT Superset classes available to Patreon members.
Single Dumbbell HIIT Superset Class
EQUIPMENT NEEDED
- Single medium dumbbell (I’m switching between a 10-lb weight and an 8-lb weight)
In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.
The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.
Between supersets, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed (low-impact modifications will be shown).
We finish class with a guided cool down and stretch.
Workout Breakdown
01:48 Warm Up & Mobility
08:11 Single Dumbbell HIIT Workout
—Squat hold with truck driver
—Star squat jumps
—Split lunge pulse with press
—Jump lunges
—Woodchopper swing
—High knees
—Boat pose shoulder press
—V-ups (bent knees)
—Push up with weight pull
—Surfer get ups
30:43 Cool Down & Stretch
xo Nicole
