Hola, hola!
Baaam! I have a new full body HIIT dumbbell workout for you!
I’m just gonna go ahead here and pat myself on the back for the consistent posting of workouts recently. Good job, self! Hehe.
But, seriously, I’m gonna do my best to keep up with this schedule and post more.
This one is particularly nasty and mostly leg/butt focused.
To be frank, all the movements in it are some of my favorite exercises ever, so this makes it a lot more enjoyable for me (some might say this is a bit masochistic and I wouldn’t care to argue).
That’s actually part of a strategy.
Whenever I feel particularly lazy and in absolutely no mood to train, I would pick only (or mostly) movements that I generally favor.
It makes it a lot easier to start.
I don’t know if it’s a great strategy, but hey, it works for me!
What do you do when you’re not in the best mood for working out? Share in the comments, I would love to hear from you!
On a different note, I would really, really appreciate it, if you would share with me what kind of content is the most valuable and enjoyable for you.
What is it that you would love to see on a fitness/health blog?
Related read to the HIIT Dumbbell Workout:
10 AMRAP Workouts To Improve Your Endurance
Do you prefer it when bloggers are more personal or are you just interested in raw information/workouts/advice?
Please tell me in the comments or, if you prefer it, hit me up with an email!
Thank you!
Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
16 min Full Body HIIT Dumbbell Workout
On to the HIIT workout now!
It’s a simple workout with only 4 movements.
Repeat each one for 30 seconds on/30 seconds off for 4 rounds.
4 rounds of:
(30sec work / 30sec rest)
1) Dumbbell Thrusters
2) Hollow Position To Jump
3) Dumbbell Reverse Lunges
4) Burpee Box Jumps
Related read to the HIIT Dumbbell Workout:
20 EMOM workouts to test your strength and conditioning
Dumbbell Thrusters
It starts much like a regular squat – the same stance, lumbar curve is maintained, etc., dumbbells are resting on your shoulders and the elbows are slightly in front of the body.
Go down into a full squat (hip crease below knees).
On your way up, extend your hips and legs rapidly and use that force to help you extend your arms into a press and complete the thruster.
Related read to the HIIT Dumbbell Workout:
Top 10 toughest bodyweight CrossFit Workouts
Hollow Position to Jump
You start from a hollow position.
Lie on the ground, shoulders and legs off the floor, gaze forward, and tighten your core.
From there, try to use as little swing as possible, get on your feet, and jump.
You will feel it in your abs more than you expect!
Related read to the HIIT Dumbbell Workout:
20 Bodyweight Crossfit workouts to do anywhere
Reverse Lunge
I LOVE this exercise.
Compared to regular lunge, which targets predominantly the quads, you will feel the reverse lunge much more in your glutes and hammies.
If you wanna make it even harder on your glutes, there’s a little twist you could do for it.
Check it out here
(where you’ll also find other great exercises to target your posterior chain muscles).
Also, if you’ve ever wondered what’s like to live under one roof with a vicious predator, this is it:
You are never safe in this house. Sigh.
Burpee Box Jumps
Just one of the best ways to skyrocket your heart rate and make your legs burn.
I mean, I would much rather jump on an actual box, but oh well, a chair is the best I got.
Jumping on a chair also makes the jump a bit more tedious, because I was constantly trying to land as soft as possible so that I don’t slide it forward.
So, don’t do like me, and position your chair against a wall, in order to avoid injuries.
Try to stick the reps together as fast as possible.
Related read to the HIIT Dumbbell Workout:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
Enjoy the burn! 🙂
I would love to see you there and get to know you!
View as a Google Web Story
Related read to the HIIT Dumbbell Workout:
5 At-home Dumbbell workouts to get stronger and leaner
Oh, and don’t forget to pin it for later!
