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Top 8 Dumbbell HIIT Workouts For A Total-Body Burn

Top 8 Dumbbell HIIT Workouts For A Total-Body Burn

Dumbbells are widely used for strength training. But when combined with a HIIT workout, they can significantly improve body strength and fitness.

This article will help you learn about what a HIIT dumbbell workout is and what are the top 8 Dumbbell HIIT workouts to maximize fat loss and build muscle strength.

1. What is HIIT Dumbbell Workout ( Weight training + HIIT )

  • HIIT or High-Intensity Interval Training involves a combination of high-intensity  exercises and slower rest intervals to improve the body’s metabolic rate. It is used in combination with cardio workouts to burn fat in less time.
  • HIIT can promote an  excess post-exercise oxygen consumption (EPOC) also known as the after-burn effect, where the body can burn fat for hours even after the exercise.
  • A HIIT Dumbbell workout combines HIIT with weight training. HIIT is not only great for cardio but it also can be used in limitless combinations with weight training.
  •  Weight training itself is a type of HIIT workout where you do sets of intensive workouts with rest periods in between. The only thing you need to change  is to reduce the rest time in between sets.

2. Why Dumbbells HIIT?

The dumbbell HIIT workouts are challenging yet extremely effective. 

  • Provide dual benefits i.e. burn calories along with building lean muscles.
  • Engages various muscles and joints all at once in a single motion.
  • Maximizes muscle gain and fat loss in less time.
  • Can boost an individual’s health, stamina, and confidence when performed twice a week.

3. Top 8 Dumbbell HIIT Workout

There are countless variations of HIIT Dumbbell workouts that you can choose according to your preference. The top 8 HIIT Dumbbell workouts are described below:

3.1. Dumbbell Squat 


Dumbbell squat is a beginner’s level HIIT Dumbbell workout that targets muscles in the quads, hamstrings, core, and glutes. 

It plays a great role in strengthening your core and lower body. The weight from the dumbbell helps to stabilize your calves, activating muscles in the hamstrings and glutes.

There are many variations of dumbbell squats e.g. goblet dumbbell squat, front dumbbell squat, etc. that you can add to your routine to maximize the health  benefits.

  • Recommended Dumbbell weight: 15 lbs/7 lbs
  • How to Practice?
  • Start by standing straight with your feet apart at shoulder width.
  • Hold dumbbells in both hands by keeping the hands on the side of the body.
  • Then bend your knees and lower your body gradually until your thighs are parallel to the ground. Make sure your torso is  kept straight in this movement.
  • Hold that pose for a moment and then return to the starting position.
  • Workout Plan:
  • For HIIT, try to perform at least 10 sets of 10 reps with a resting period of 50 seconds in between.

3.2. Dumbbell Bench Press


Dumbbell Bench Press is another beginner’s level exercise that targets the upper and lower pectorals, arms, and deltoids. 

Dumbbells usually provide more range of motion compared to barbells. Hence, they can help increase strength in the pectoral region. An effective dumbbell bench press can work on both triceps and shoulder muscles.

  • Recommended Dumbbell weight: 8 lbs/ 4 lbs
  • How to Practice?
  • Begin with lying on your back atop  the bench with a dumbbell in both hands.
  • Make sure your arms are bent to the side of each shoulder.
  • Press the dumbbells above your chest by extending your elbows so that your arms and weights are straight above you.
  • Then lower the weights to the starting position to complete one rep.
  • Workout Plan:
  • Perform at least 3  sets of 8-12 reps with a break about  90-120 seconds long in between them.
  • Pro Tip:
  • Make sure to follow the key to dumbbell exercise i.e. to squeeze at the top of the movement to ensure your target muscles stay active.

3.3. Dumbbell Clean and Press


Dumbbell clean and press is an advanced full body HIIT workout. It’s a compound exercise that work different muscle groups at once and require a high amount of energy to perform. 

It targets the muscles in your core, legs, arms, and shoulders.  It is an ideal weightlifting exercise for building body strength and burning calories.

  • Recommended Dumbbell weight: 10 lbs/ 5 lbs
  • How to Practice?
  • Stand straight with 2 dumbbells placed beside your feet.
  • Bend down to hold the dumbbells in a position similar to a squat.
  • Lift the dumbbells quickly to your shoulder level.
  • Extend both arms and bring the dumbbells upwards above your head.
  • Finally, bring the dumbbells back to your shoulder level and then drop them down on the floor.
  • Workout Plan:
  • Perform four sets of 10 reps with a break about  30 seconds long in between.
  • Pro Tip:
  • Try to start with lighter weights as the exercise is difficult to perform in the beginning.

3.4. Dumbbell Biceps Curl


The dumbbell biceps curl is one of the simplest HIIT dumbbell workouts. It targets the triceps, biceps, and three deltoid heads in the shoulders. A  dumbbell bicep curl is suitable for beginners since it is easy to perform. It is a great exercise for burning fat and building strength in the upper arms. 

  • Recommended Dumbbell weight: 8 lbs/ 4 lbs
  • How to Practice?
  • Stand straight and hold a dumbbell in your hand with your palm facing upward.
  • Slowly bend your elbow and curl the dumbbell up while keeping the elbow closer to your body.
  • Make sure to not move your upper arm while curling the weight up to shoulder level.
  • When going up, contract your biceps and exhale.
  • Then lower down the weight slowly to the starting position.
  • Repeat.
  • Workout Plan:
  • For an effective HIIT workout, perform 3  sets of 8-10 reps.
  • Take a break of 90 seconds between the sets.
  • Pro Tip:
  • Once you get used to the exercise, try practicing different variations of dumbbell biceps curls by incorporating overhead shoulder movement.

3.5. Dumbbell Bent-Over Row


Dumbbell bent-over row is another beginner-friendly HIIT workout that targets the upper body. It works both the back and arm muscles by engaging posterior deltoids, rhomboids, and biceps in each movement.

It is a great muscle-building  exercise for strengthening the back and core, stabilizing shoulders, and burning fat.

  • Recommended Dumbbell weight: 8 lbs/ 4 lbs
  • How to Practice?
  • Stand straight and hold dumbbells in both your hands.
  • Keep your legs and arms at shoulder-width apart.
  • Bend your knees until your torso is at a 45-degree angle to the floor.
  • Lift the dumbbells upward while keeping your back straight.
  • Make sure to exhale and keep your wrists stiff as you lift the weight.
  • Finally, lower down the dumbbell into the starting position and repeat.
  • Workout Plan:
  • Perform three sets of 8-10 reps with 90 seconds rests in between.
  • Gradually increase the number of sets and reps after getting used to the technique.

3.6. Dumbbell Lunge


The dumbbell lunge is a full-body HIIT dumbbell workout that allows a wider range of motion. Being a compound lift, dumbbell lunge can help boost the production of fat-melting testosterone and is ideal for burning fat in the lower body.

Dumbbell lunge mainly targets the hamstrings, calves, glutes, and quadriceps. It can prevent muscle imbalance by building stronger legs.

For an effective HIIT dumbbell lunge workout, try adding different variations of dumbbell lunges e.g. reverse lunges or lateral lunges to  your routine.

  • Recommended Dumbbell weight: 15 lbs/ 7 lbs
  • How to Practice?
  • Stand straight while holding dumbbells in both your hands.
  • Keep your feet at almost shoulder-width apart.
  • Keep your palm facing inwards and hang your arms at your sides.
  • Move your left leg forward by bending at the knee until your thigh becomes parallel to the floor. Your right knee should touch the floor.
  • Then pause for a second and return to the original position.
  • Repeat the same steps with the other side.
  • Workout Plan:
  • Perform four sets of 10 reps with 30 seconds rest in between.
  • Or perform three sets of 12 reps with 90 seconds rest in between.

3.7. Dumbbell Swing


The dumbbell swing is a fantastic HIIT workout that involves dynamic and effective movements. It is a full-body HIIT workout that is suitable for beginners.

It targets the muscles in the glutes, hamstrings, and quads which are the primary drivers. It also engages arms, backs, shoulders, and core to stabilize the dumbbell.

Dumbbell swing is an excellent full-body workout for toning the muscles and burning fats.

  • Recommended Dumbbell weight: 15 lbs/ 7 lbs
  • How to Practice?
  • Start by standing above the dumbbell.
  • Bend down and hold the dumbbell with both hands.
  • Take the squat position and swing the dumbbell through your legs.
  • Keep your arms straight and bring the dumbbell to the forehead level.
  • Then lower the dumbbell in between the legs and repeat.
  • Workout Plan:
  • Perform three sets of 6-8 reps with 60 seconds rest in between.
  • Pro Tip:
  • To reduce fatigue in the lower back, try to keep your back straight through the entire movement. To maximize fat loss, try holding the dumbbell at the level of the eye for a split second while contracting your glutes at the top of the movement.

3.8. Dumbbell Snatch


The dumbbell snatch is a multistep HIIT exercise that can activate different muscle groups simultaneously.

It is an advanced HIIT workout that requires a lot of energy to perform. Since it targets the entire body, it is effective for building muscle strength and improving fitness.

In this exercise, the core muscles are kept activated throughout the movement to stabilize the body.

  • Recommended Dumbbell weight: 10 lbs/ 5 lbs
  • How to Practice?
  • Start by standing above a dumbbell. Keep your feet apart at shoulder width.
  • Bend down your knees to assume a squat position and hold the dumbbell with one hand. Utilize the other hand for balance.
  • Keep your back straight and extend your legs to stand up.
  • Lift the dumbbell towards your chest while standing up.
  • As the dumbbell reaches  shoulder level, flip your elbow to keep it below the dumbbell.
  • Press the dumbbell up by using your arms. Finally, lower down the dumbbell and repeat.
  • Workout Plan:
  • Perform four sets of 8-10 reps with 60 seconds rest in between.

4. Takeaways

HIIT Dumbbell workouts are good for increasing the intensity of your training programs. One of the best ways to practice them is in the form of supersets where you can alternate various strength training sessions with little to no rest period in between. However, make sure to follow a proper mix of the above-mentioned exercise for a full-body workout.

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