Do you find lifting and lowering weights brings on exercise ennui? Then it’s time to turn up the intensity. This full-body dumbbell HIIT workout will keep you interested…

Looking for a full-body dumbbell HIIT workout you can do at home? High-intensity interval training (HIIT) is the popular workout that never went away, and that’s because it works. Indeed, you can really rev up your fat-burning sessions by working harder for less time – and yes, you can do it with weights, too!

Discover the best dumbbell exercises for beginners

Fusing intervals of very intense exercise with short periods of rest, this formula boosts stamina and strength endurance, plus decreases body fat percentage and bolsters health. But it’s not for the faint-hearted – you must have perfected every move before performing it at pace. It is demanding both physical and mentally, but it doesn’t drain on your time.

Practise the following moves first, then when you’re ready to turn up the intensity, really go for it. ‘Without the intensity, you’ll fail to see maximum results,’ explains PT Josh Ivory. ‘If you’re not feeling out of breath, it’s easy to manipulate the intensity – simply increase the weight, reduce the rest period or lengthen the work period. And you can do the opposite to make it less intense, too.’

Get fit with our 12 week gym workout plan

Why not give Ivory’s home dumbbell HIIT workout a try? ‘I recommend you spend a good five minutes warming up, which should include a light pulse-raiser plus some dynamic stretching,’ says Ivory. ‘It is really important that the body is prepared, especially for high-intensity exercise, as this will enable you to push your performance while reducing the risk of injury’.

Ready to get a sweat on? Then grab a pair of medium-weight dumbbells and stability ball and go for it…

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Short on time? Try this 10 minute full body dumbbell workout

Full-body dumbbell HIIT workout

ROUND 1

woman doing dumbbell turn and push in full body home hiit workout

Dumbbell shoulder turn and press

Reps: 45 seconds
Rest: 15 seconds
Sets: 3
Focus area: Shoulders and chest

  • Stand with your feet shoulder-width apart.
  • Hold a pair of dumbbells in front of your shoulders, palms facing in.
  • Press the dumbbells up towards the ceiling.
  • Make sure you turn the dumbbells with each rep so your palms end up facing away from you at the top of the move.
  • Repeat for 45 seconds.
dumbbell walking lunge in full body home hiit workout

Dumbbell walking lunges

Reps: 45 seconds
Rest: 15 seconds
Sets: 3
Focus area: Thighs and bottom

  • Stand with feet hip-width apart, holding a pair of dumbbells in your hands, palms facing your sides.
  • Take a large step forward, bending both knees to 90 degrees.
  • Push through your front foot, activating your bottom to go into the next step.
  • Continue alternating legs with each rep for the complete set.
dumbbell single arm row in full body home hiit workout single arm row demonstration

Dumbbell single-arm row

Reps: 45 seconds
Rest: 15 seconds
Sets: 3
Focus area: Upper back and front of upper arms

  • Stand with your left leg in front of your right in a soft lunge. Hold a dumbbell in your right hand, palm facing inwards, and lean forward slightly.
  • Row the dumbbell from the floor up to chest height. Keep your body still as you complete each row.
  • Repeat to complete the set before changing arms.

REV IT UP

Finish this round on a piece of cardio kit, or choose a bodyweight move that will get your pulse pounding and lungs pumping, such as high-knees, sprinting on the spot or burpees.

Work for 45 seconds, take 15 seconds off, and repeat three times.

ROUND 2

push up demonstration push up demonstration in full body home hiit workout

Press-up

Reps: 45 seconds
Rest: 15 seconds
Sets: 3
Focus area: Chest, shoulders, rear of upper arms and core

  • Lie face-down on the floor, hands roughly below shoulders, but slightly wider, palms down and fingers pointing to the front of the mat.
  • Engage your core and push your chest off the floor until you’re in a plank position.
  • Bend your elbows to lower your body back down until your chest is nearly touching the floor. Pause and repeat.
elbow plank raises plank elbow raises in full body home hiit workout

Plank elbow raises

Reps: 45 seconds
Rest: 15 seconds
Sets: 3
Focus area: Core and side muscles

  • Begin in forearm plank: shoulders over elbows, body in a straight line, legs straight out behind you.
  • While keeping your body in the same position, raise one arm out 90 degrees to the side, activating your core.
  • Only raise your arm until it’s parallel to the floor before returning to the start position, then repeat with the other arm.
  • Continue alternating arms to complete the set.
stability ball knee tucks stability ball knee tucks in full body home hiit workout

Stability-ball knee tucks

Reps: 45 seconds
Rest: 15 seconds
Sets: 3
Focus area: Core and shoulders

  • Begin with your arms in the press-up position, with your feet resting on top of a stability ball.
  • Keeping your core activated, bring the ball in toward your arms by bending your knees, keeping your lower back parallel to the floor throughout each rep.
  • Repeat to complete the set

REV IT UP

Finish this round on a piece of cardio kit, or choose a bodyweight move that will get your pulse pounding and lungs pumping, such as high-knees, sprinting on the spot or burpees.

Work for 45 seconds, take 15 seconds off, and repeat three times.

Words: Sarah Sellens and Josh Ivory